HRE wrote:
You really are not going to understand Lydiard if you're trying to force ideas like alactic pick ups, lactic acid building, etc. onto it. The idea didn't exist when he developed his ideas. If you're going to use his classic approach with all the phases the simplest way is to have;
1. A 10-12 week phase where you run a lot of miles, whatever that means for you, as fast as you can without getting out of breath, which conversely can be described as running slowly enough that you don't get out of breath. If you're going to err do it on the "too slow" side. Realistically don't worry about pace. Be comfortable and get in the miles.
2. Four to six weeks of doing 2-3 sessions of hill repeats. You want it simple so I'm not going to get into the variations of doing that you might find. Just find a "heeeeel," to quote Henry Rono, "any heeeel" and spend 30-45 minutes running up and down it. You can refine this a lot but you want simple.
3. Four to six weeks of interval work, three sessions a week if you can manage them, two, if not. Just do normal sessions, 200s, 400s, 800s, miles, etc. "Long reps, short recoveries, short reps long recoveries" (Bill Baillie)
4. Four weeks of sprints, 50/60s (sprint all out for 50 metres, "float" for 60 for as long as you can. This is a killer. Sprint straights and jog curves. And you'd do time trials or preliminary races perhaps "bracketing" your chosen distances, racing above and below it.
5. Races. Easy recovery runs between, your long run, though perhaps not the longest version of it.
That is 22-28 weeks of training. When does anyone have that many weeks between the seasons?