1. Conditioning (As long as possible) 2 week cycles.
Monday: Aerobic running 3/4 to 1 hour.
Tuesday: Aerobic running 1 to 1.5 hours.
Wednesday: Run hilly course 1/2 to 1 hour.
Thursday: Aerobic running 1 to 1.5 hours.
Friday: Jog 1/2 to 1 hour.
Saturday: Run hilly course 1/2 to 1 hour.
Sunday: Aerobic running 1.5 to 2 hours.
Monday: Run hilly course 1/2 to 1 hour.
Tuesday: Aerobic running 1 to 1.5 hours.
Wednesday: Time trial 3000 or 5000 meters.
Thursday: Aerobic running 1 to 1.5 hours.
Friday: Jog 1/2 to 1 hour.
Saturday: Relaxed striding of 4 to 8 times 200 meters.
Sunday: Aerobic running 2 hours or more.
11. Hill Resistance Training (4 weeks)
Monday: Leg-speed 100 meters 6 to 10 times.
Tuesday: Hill exercise 1/2 to 1 hour.
Wednesday: Fast relaxed running 100 meters 6 to 10 times.
Thursday: A Hill exercise (or jog) 1/2 to 1 hour.
Friday: Leg-speed 100 meters 6 to 10 times.
Saturday: Hill exercise 1/2 to 1 hour.
Sunday: Aerobic running 1 to 2 hours.
111. Anaerobic Training (4 weeks)
Monday: Sprint training.
Tuesday: Repetitions.
Wednesday: Easy fartlek 1/2 to 1 hour (jogging and striding or sprint training).
Thursday: Repetitions.
Friday: Relaxed striding (fast and easy).
Saturday: Repetitions.
Sunday: Aerobic running 1 to 2 hours.
1V. Co-ordination Training (4 weeks).
Monday: Wind-sprints (total of 2000 to 4000 meters) either 50 meters every 100 meters or 100 meters every 200 meters; 10 to 20 times.
Tuesday: For Middle Distance; Fast relaxed striding or Sprint training.
For Distance; Time trial 3000 or 5000 meters.
For Either; Easy fartlek or Aerobic running up to an hour.
Wednesday: Development races or Time trial ; a sprint and middle distance.
Thursday: Fast relaxed striding or Pace judgement or Easy Fartlek or Fast runs in
repetition over 300 meters by 3 or 500 meters by 2.
Friday: Jog 1/2 hour.
Saturday: Development races; over or under race distance.
Sunday: Aerobic running 1 hours to 11/2 hours.
V. Last Two Weeks of Freshening up!
Monday: Wind-sprints 50 meters by 12 to 20 times.
Tuesday: Easy fartlek or Aerobic running, 1 hour.
Wednesday: Time trial over race distance (fast)..
Thursday: Fast relaxed striding 100 meters by 6.
Friday: Jog 1/2 hour.
Saturday: Race or time trial 1/2 the race distance.
Sunday: Aerobic running 1 hours to 11/2 hours.
Monday: Wind-sprints 50 meters by 10 to 16 times.
Tuesday: Time trial, 400. 600 or 1500 meters.
Wednesday: Fast relaxed striding 100 meters by 6.
Thursday: Jog 3/4 hour.
Friday: Jog 1/2 hour.
Saturday: The First Important Race.
Sunday: Jog 1 hours to 11/2 hours or more.
V1. Continuation of Racing
Monday: Easy fartlek 3/4 to 1 hour.
Tuesday: Relaxed striding 200 meters by 6.
Wednesday: Race or time trial.
Thursday: Easy fartlek 1 hour or Jog 3/4 hour.
Friday: Jog 1/2 hour.
Saturday: Race or time trial.
Sunday: Jog 11/2 hours.
I apologize if that came out wrong, but here's the link anyways...http://www.fitnesssports.com/lyd_clinic_guide/Arthur_Lydiard.htm#How the actual schedule part. I'm just wondering if this would be a good thing to follow. I haven't really run seriously in 1.5 years, but before that was into serious mileage, 100-120 mpw. during that time as i stated in a previous thread, i remained eating healthier than before, am getting pretty darn cut, lifted but didn't get huge at all, and have been running on and off during the time. I now finally have a bucket to ice my legs in daily, so I was wondering if this was a good schedule to follow, even for someone who's taken that time off. I'd probably do the lesser of the daily time options at first. I just want to get into great shape for the xc season and break all my old pr's. Any thoughts on this program? Thanks.