[Quentin]

Hello,

Correct me if I’m wrong but I noticed that TFUA’s training plans for running and skimo events are based on a kind of linear periodization model where both the overall volume and the level of intensity tend to increase from one mesocycle to the next one until the final taper.

I was wondering whether it would be useful to implement a funnel periodization model for ultra-running events (or other long-duration event) and more specifically for 50K-100K mountainous races.

As a reminder, the funnel periodization model looks like this:

The following three elements are what appeal to me the most in the funnel periodization model:

– I like the idea that overall volume peaks at the end of the fundamental period to stay relatively constant until the final taper. It drives athletes to creates strong consistency habits and a virtuous circle.

– The introduction of aerobic intensity workouts (in the special period) seems less stressful in this model given that they are introduced after the athlete reached his/her peak mileage. Therefore, the athlete “just” has to add progressively intensity and does not have to bother to increase both volume and intensity from one mesocycle to the next one.

– The high volume of race specific stuff during the specific period is great to practice efficient alternation between power hiking and running, something that is difficult to work near the competition in a more polarized system.

I should acknowledge that I’m not an expert at all in neither physiology or sport science. My understanding of funnel periodization is based on secondhand summaries of Canova’s funnel periodization model and a few pages of Steve Magness’ Science of Running.

I do understand that Canova’s funnel periodization model is designed for top level road and track & field runners and that his system of workouts is based on specific paces (% of specific race pace or AnT pace) useless per se for mountain runners.

Nevertheless, I’m curious to have your opinion on the broad idea behind funnel periodization and its implementation for ultra-running or other long duration endurance events.

To give food for thought, I came up with this draft training plan attempting to adapt the broad idea of funnel periodization to an ultraruning event, while keeping and complying with some of TFUA’s guidelines. For information purposes, I kept the terminology of Canova regarding the different “periods”.

 

Fundamental period (2-3 months):

Overall volume: gradual but steady increase with the aim to reach the maximum level for the rest of the preparation.

Intensity workouts: steep short hill sprints (8’’-10’’) as advised in TFUA

Muscular endurance: gym based ME workout recommended by Evoke Endurance

Distribution of intensity: almost 100% of Z1 / Z2 workouts, except for strides during some of the easy jogs and one steep short hill sprints workout (Z5).

One or several Z2 workouts near the AeT could be sustained each week given that there is no challenging Z3 or Z4 workouts. Nevertheless, the volume Z2 should not impede the increase of the overall volume, which is the top priority of the fundamental period along with the development of muscular endurance.

 

Special period (2 months)

Overall volume: maintenance or slight reduction of the overall volume reached at the end of the fundamental periodization

Intensity workouts: alternation each week between:

– a Z4 workout always performed uphill to limit the risk of injury but on moderate grade so that the lack of power and/or muscular endurance does not impede the completion of the workout. Z4 workouts are gently introduced by easy fartleks and/or 30/30 intervals and later progressed to more challenging intervals.

–  a Z5 long uphill sprints workout aimed at developping power / muscular endurance developed in the fundamental period.

Muscular endurance: drop of gym exercises. Maintenance via Z5 long uphill sprints and, to a lesser extent, Z4 workouts.

Distribution of intensity: 80% Z1 / 15% Z2 / 5% Z4/Z5.

 

Specific period (2 months)

Overall volume: slight reduction of the overall volume

Intensity / specific workouts:

– at least two Z3 (flat or uphill) workouts. Only one Z3 workout the weeks during which a Z5 / Z4 workout is performed.

– back-to-back Z1 long runs with long Z2 intervals.

– every 14 days: alternation between one Z5 long uphill sprint workout and one Z4 VO2 max workout

Muscular endurance: drop of gym exercises. Maintenance via Z5 long uphill sprints and Z3 uphill workouts.

Distribution of intensity: the idea is to follow a pyramidal model such as, for instance, this type of distribution: 55% Z1 / 25% Z2 / 10%-15% Z3 / 0% Z4-Z5 (apart from one Z5 workout every 2 weeks).

I would appreciate any feedback or recommendation regarding this draft plan or, more generally speaking, regarding the usefulness of funnel periodization in ultrarunning.

Thank you for any help you can offer.

Quentin.

[Scott Johnston]

Quentin:

Thanks for your thought-provoking post.  Clearly, you have been thinking a lot about this.  I want to start by saying that our typical progression is close to the funnel periodization model you show.  In the fundamental (base phase) we use speed work like strides and hill sprints that are well above the specific speed of an ultra combined with a high volume of low to moderate-intensity running.  Also included is more general strength/ME work. But in this phase, we keep these qualities separated into different training sessions.

Separating the special and specific periods in ultra running is not so easy because we can’t use pace as conveniently as a road or track runner.  Training pace relative to race pace is what determines the fibers recruited and the metabolic load.  This is one reason I advocate doing some of the higher-intensity work on a treadmill or incline trainer for mountain runners. The machine allows control of speed and lactates.

So the specific and special periods become muddied a bit, but the idea in the funnel-type periodization is to bring several of the basic qualities from the fundamental period together into workouts that begin to, more and more, mimic the demands of the goal event.

It is good to keep the overarching principles of funnel periodization in mind, but do not get too worried about specific intensity distribution and long-range detailed plans.  Those detailed plans look good on paper but are very hard to pull off on a day-to-day basis.  Instead, unless you are a very high-level athlete, have as long a base period as you can get away with and keep 8-10 weeks for a more specific block.  The elite athlete needs more specific training and so can benefit from the special and specific blocks.

I hope this helps.

Scott

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