Training the Lydiard Way: 28 Weeks to a PR
His Methods Are as Relevant Today as They Were Half a Century Ago
As featured in the June 2000 issue of Running Times Magazine
Lydiard's program calls for training in four distinct phases, each of which has a different purpose and different key workouts. |
| Phase | Purpose | Key Workouts |
| 1 | Develop aerobic capacity | 3 long, steady-state runs |
| 2 | Develop speed and strength | Hill sessions, track intervals, leg-speed workouts |
| 3 | Coordinate training and race goals | Long run, hard anaerobic workout, time trial |
| 4 | Rest before goal race | Minimal hard and long running |
Lydiard hasn’t changed his training advice over the decades, and why should he? His ideas work. Moreover, if you look carefully at the most popular and successful programs today, most have a Lydiard emphasis. For Lydiard, running to your potential is about having a substantial mileage base and not overdoing your anaerobic training. There are no shortcuts.
A Revolutionary Method
Lydiard discovered running for sport when he struggled to run five miles with a friend. Forced to confront his own unfitness, he self-experimented with training, including running more than 250 miles in one week. He developed a plan that he felt confident in using with other runners. Central to his method was the importance of training in phases and peaking for major events.
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.