Hi, this is Debbie Boyles, coach at Mojo for Running with episode number 134,

how to optimize performance with macro and micro cycles. Welcome to the Mojo for Running podcast. I'm the coach, Debbie Boyles, and this is the podcast for middle of the packers,

regular people not afraid to work up a sweat, who embrace the outdoors

and that wonderful feeling of endorphins surging through their veins. My goal is to provide the

information you need to achieve your goals. Now, let's talk about macro and micro cycles. The most

successful runners utilize the concept of periodization,

meaning they plan their training around their goal races. The training period leading up to each

goal race is a macro cycle, and that macro cycle is then broken down into micro cycles, each

designed with a specific goal in mind.

If you've ever chosen a goal race, then selected one of the popular online race schedules

or hired a coach to plan your training for that race, then you've utilized periodization,

but you may not have known it.

Understanding periodization will help you appreciate the schedule,

and you'll be less likely to carelessly veer from it because you'll know why it is organized as it is.

If your number one goal is to improve as quickly and effectively as possible,

then this is for sure the way to go.

While various coaches may, with the same person and goal in mind, produce quite different

training plans, you can count on their use of periodization and adherence to some basic

time-tested training principles within the weeks and months that comprise the schedule.

In other words, there are still plenty of possible variations within the matrix,

including the number of days of week of training, speed work, and much more.

To implement periodization, you step back and look at the entire year.

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