In a nutshell.....??
In a nutshell.....??
Run every day.
Run 100 miles a week.
Vary your training.
include some hills
do some strides
1. Base
2. Strength (hills)
3. Sharpening (track)
4. Taper
5. Race
LD
4 paces:
slow and easy (1/4 effort)
moderate and strong (1/2 effort)
quick but not breath taking (3/4 effort)
time trial (7/8 effort)
Vary your paces on your 100 mile weeks, as stated above.
6. sprinkle injuries within schedule!
Run super hard everyday until you're cripled.
Sure, build a base of as many miles as you can handle. Start by covering the miles slowly, then when you reach the desired level start running the mileage/time with a strong aerobic effort. Now decide what race(s) are your goal. Count back from the first of these 16 weeks. You will stop running your base work when you get to that date.
First you will do hill springing 3 times per week for 4 weeks. On 3 of the other days of the week you will do speed drills. On the 7th day you will run your long run. If you got up to 22-24 miles during your base phase the long run now will be between 17 and 22. If your long run was shorter then you will do less than 17 during this month.
Next you do high volume, low intensity anaerobic work and racing. This is where the old dual meets would be used. You will do one workout per week at your current anaerobic level (if you are a 16:30 5 km runner, then intervals will be 5:20 pace) running repeats until your legs start to feel like rubber, say 5 1 km runs at 3:20 with a 400 jog in 2 minutes between them. On a second day run speed work. That means say 12 x 200 at 26-27 with a 400 walk-jog recovery in over 3 minutes. If you have low-keyed meets to run race one distance such as the mile or the 800 and run the 200 to improve your speed. Do this phase for 6 weeks. On the other days run comfortably, even jog for 45-60 minutes.
In the next phase run timed runs over 3 km to 5 km. These should not be flat out but more like 90%, so for our 16:30 runner, say 16:45-17:00. Paying attention to each lap and how you felt. Based on how this goes decide on the other workouts. Yes, you still run your long run, as always, and three easy run/jogging days. But two days of the week will either be more anaerobic work or more speed drills to improve your weak spots. Racing is used also to guage performance level. You do this for 4 weeks.
Then it is key racing time. Drop the long run to 75-90 minutes. On one day per week do 8 laps where you run 50 meters at mile pace and follow by 50 meters at 10 km pace until you have covered the distance. This keeps the anaerobic system primed without a lactic acid residue. On the other non-race days either run an easy 40-50 minutes with strides or do a 95% trial at 1 mile for a 5 km runner, 600 for an 800 runner, 1200 for a miler or 2 miles for a 10 km runner.
Hit your pick perform well. That is it in the Reader's Digest abbreviated version.
The original Lydiard approach is outdated, you'll be better off trying one of the modern approaches that originated from Lydiard's methods.
Someone,
wtf, the program works as well today as it did in 72 when the Finns dominated the Olympics finals.
get real.
Those Finns would get raped in 2004.
No negativity intended, but times have changed and things have progressed.
I would "settle" for the times of the 1972 Finns.
Someone wrote:
Those Finns would get raped in 2004.
No negativity intended, but times have changed and things have progressed.
Okay, so no sub 13, 27, or 2:07 for you.
You really should pick up a copy of one of his books and give it a look-see... Read it. If you have questions after that, then come back and ask...
I would change the above reader's digest description from slow running to "aerobic" running. Do not run so fast that virtually all energy cannot come from aerobic processes. This is different than "slow" running.
One should be able to converse while running.
Ideally do this for a couple of years.
In a nutshell, the basis of all performance is aerobic fitness. Once that is established, by doing a good volume of running at a fairly comfortable paces, you proceed to more event specific types of work that are anaerobic and that develop the sorts of muscular reactions you'll need as you race, starting off by running over hills and working to time trials and short, sharpening, sprints.
That's the nutshell version. There have been countless debates here about how many miles to run, how to break those miles up, what sorts of work you should do in the
anaerobic phases, but Arthur has adapted the specifics to many different athletes over the years.
Run less some days, and more other days.
Some days run less than that, and other days run more than that.
How fast did Glenn McCarthy run on this program?
or just listen to tinman
I ran 30:52 for 10 km, 2:32 for the marathon in 1973 in Venezuela. Those times from a guy who barely broke 5 for the mile in HS in '67. And I did not not run 100 mpw. My highest was in the id 80s.