Lydiard Hills

Training Advice/Discussion General

15 years ago 10/24/2008 10:27am EDT

I am a post-collegiate mid-d runner (800-3k) and have been using Daniels as a guide in structuring my training. He recommends that during phase II to utilize hills as opposed to the rep pace and replace the time that you would have spent running the rep as the time on the hill. For example, if you have a 200 on the track, run 3x seconds on the hill.

I have always been a big fan of hills in my training but am always looking for new methods and am hoping for some insight on Lydiard hills and what kind of benefits they have over the standard, Danielseq hills.

Thanks in advance,

Brad

15 years ago 10/24/2008 11:57am EDT

re: Ethan Farrell

Try the search function. "Lydiard Hills" turned up the following thread:

http://www.letsrun.com/forum/flat_read.php?board=1&id=1744247&thread=1744247

One of the contributors to this thread was actually in the video Lydiard made to demonstrate his hill workouts.

Cheers

15 years ago 10/24/2008 12:30pm EDT

re: Ethan Farrell

I have no scientific basis for this at all, just my own experience, but I typically employed a method passed down to me from Garry Bjorklund (who probably got it from somebody else). Rather than straight reps up and down the same hill, the idea is to find a hilly neighborhood and map out a route of perhaps 2-3 miles with hills of varying lengths and grades, surging the hills and recovering on the flats. I always prefered this approach to repeating the same hill/distance. Early in the period this workout might include six miles of varied hill running at moderate pace progressing to as much as 9 miles at very hard pace.

The end of this phase were typically the most difficult workouts I did, but was sufficiently fit by then that could approach them with relish. Couldn't wait for my hard hill days. In hindsight, the track repeats period that followed achieved little more than sharpening, I could run close to my PR on just the hill phase.

15 years ago 10/24/2008 2:55pm EDT

re: Ethan Farrell

I always love using hills as a transition from a buildup to racing and more intense stuff.

In the past I would always run the big miles in the summer, then come fall I would just BOOM, start the workouts. Injured to one degree or another by 3 weeks every time.

Eventually I clued in that I was adding in too much intensity in too short a period, and not easing into it at a rate my body could handle.

Now I only do hills and tempos for the first month or so in the early racing season, and it's worked wonders. No injuries for a while now, simply because by using the hills I have been giving my body a chance to adapt to the stimulus at its own pace, rather than just throwing it straight into the fire as I had been in the past.

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