The Lydiard Way

According to Lydiard, any successful training program must culminate in a goal race or racing period. This means planning several months. The ideal training schedule is at least 28 weeks: 12 weeks for base conditioning, eight weeks for hill training and speed development, six weeks for sharpening and 10 days for tapering/rest.

Phase 1: Base Conditioning/Aerobic Training

This three-month period is the most important in the Lydiard system. If you want to give yourself every opportunity to reach your goal, you must commit to developing your aerobic capacity, says Lydiard. Why? Because although every runner has a limited anaerobic (speed-building) capacity, that limit is largely set by one’s aerobic potential—the body’s ability to use oxygen. Thus, the aerobic capacity that you develop determines the success of your entire training program.

The foundation of Lydiard-style base conditioning is three long runs per week. These are steady runs done at more than recovery effort. To determine your pace, choose a relatively flat course and run out at a strong pace for 15 minutes, then run back. The goal is to return in the same time or slightly faster. If it takes you longer for the return trip, you paced yourself too fast. The objective of these runs is to be "pleasantly tired," says Lydiard. Running slower will produce positive effects, but the results will take longer. Do not run to the point of lactic-acid buildup.

An ideal training week during this period includes a two-hour run and two one and one half-hour runs. On the other days do short, easy runs; one run with some light picking up of the pace; and one 5K to 10K tempo run (below lactate-threshold pace). Decrease the times and distances if you don’t have the mileage base to start at such high volume, then build gradually.

Phase 2: Hill Training/Speed Development

Lydiard-style hill training, the focus of the first four weeks of this period, involves a circuit that includes bounding uphill, running quickly downhill and sprinting. These workouts develop power, flexibility and good form, all of which produce a more economical running style. Ideally, you should find a hill with three parts: a flat 200- to 400-meter area at the base for sprints, a 200- to 300-meter rise for bounding and a recovery area or moderate downhill segment at the top. Alternatively you can work out on a treadmill with an adjustable incline.

After a warm-up, bound uphill with hips forward and knees high. Lydiard describes the stride as "springing with a bouncing action and slow forward progression." If you can’t make it all the way up, jog, then continue bounding. At the top jog easily for about three minutes or run down a slight incline with a fast, relaxed stride. Then return to the base of the hill for the next bounding segment. Every 15 minutes (after about every third or fourth hill), intersperse several 50- to 400-meter sprints on flat ground. These sprints mark the end of one complete circuit. Lydiard recommends a total workout time of one hour (plus warm-up and cool-down). Do this hill circuit three days per week.

On three of the four remaining days, focus on developing leg speed. Lydiard suggests 10 repetitions of 120 to 150 meters over a flat or very slight downhill surface. Warm up and cool down thoroughly.) The seventh day is a one and one-half to two-hour steady-state run.

During the second four weeks, shift from hills to traditional track workouts. The objective here, says Lydiard, is to "finish knowing that you could not do much more nor any better." This sensation of fatigue matters less than how many intervals you do at what speeds, though the workout should total about three miles of fast running. Perform these track sessions three times per week. Use the remaining four days for a long run, leg-speed work and sprint-training drills traditionally done by sprinters to develop strength, form and speed.

Phase 3: Sharpening

How many times have you died in the last half of your race? Or alternatively, finished with too much left? Sharpening allows you to test for your strengths and weaknesses as you prepare for your goal race. Three workouts do not vary. The first is the long run, done at a relaxed pace. The second is an anaerobic training session done at a greater intensity and lower volume. Lydiard suggests five laps of a 400-meter track (about seven to eight minutes of running) alternating 50 meters of sprinting and 50 meters of easy, but strong, running.

The third consistent workout is a weekly time trial at or below the distance for which you are training. A 10K runner would do a 5K to 10K trial; a 1,500 meter runner would do 1,200 to meters. Ideally, do this workout on a track and record every lap to determine your weaknesses, and work on them throughout the rest of that week and the following week. For example, if the second half of your trial is slower than the first half, run a longer tune-up race that week and a longer time trial the next week. If the pace felt difficult but you were able to maintain it pretty evenly, work on your leg speed.

Round out your training week with a sprint-training session, a pace judgment day (4 x 400 meters at goal race pace), a leg-speed workout and a tune-up race. All these workouts should be geared to your goal distance and pace.

Phase 4: Tapering and Rest

Lydiard calls the final 10 days before goal race "freshening up." This involves lightening your training to build up your physical and mental reserves for the target competition. Train every day but keep the faster running low in volume and the longer runs light in effort.

Unquestionably, Lydiard’s program tests your commitment and desire, and it requires a solid understanding of your individual needs. If you are serious, start counting out those 28 weeks.