I'm a mid 2:30s marathoner and thinking of doing a strict Lydiard program. This is word for word from "The Lydiard Way", an example program for an "experienced" marathon runner:
Opinions? Critique?
For as Long as Possible
M. Long aerobic run 1 hr.
T. Long aerobic run 1 1/2 hrs.
W. Easy fartlek running, 1 hour, on hills
T. Repeat Tuesday's session
F. 1 hr. jogging
S. Long aerobic running, 2 hrs. or more
S. Repeat Tuesday's session
For 4 weeks
M. Hill springing or step running, 1 hr.
T. Kibg aerobic run 1 1/2 hr.s
W. Time trail, 5,000 meters
T. Repeat Monday's session
F. Leg speed, 10 X 100 meters
S. Easy Fartlek running, 1 hr.
S. Long run, 2 hrs. or more
For 4 weeks
M. Reps, 15- 20 X 200 meters
T. Long aerobic run, 1 1/2 hrs.
W. Time Trial 5,000 meters
T. Easy Fartlek, 1 hr.
F. Leg speed, 10 X 100 meters
S. Time trial, 10,000 meters
S. Long run, 2 hrs. or more.
For 2 weeks
M. 10-12 X 100 meter wind sprints (one every 200 meters)
T. Long run 1 1/2 hrs.
W. Time Trial, 5,000 meters
T. Long run 1 1/2 hrs.
F. Easy fartlek run, 1/2 hr.
S. Time trial, 25 Kilometers
S. Jogging, 1 1/2 hr.s
For One week (getting tired yet?)
M. 10-12 X 100 meter sprints (1 every 200 meters)
T. Long run 1 1/2 hrs.
W. Time Trial, 3,000 meters
T. Easy fartlek run, 1 hr.
F. Jogging 1/2 hr.
S. Time trial, 20 Kilometers
S. Jogging 1 1/2 hrs.
For One week
M. 20 X 45 meter sprint (one every 100 meters)
T. Easy Fartlek run, 3/4 hr.
W. Jog, 1 hr.
T. Easy fartlek, 3/4 hr.
F. Jog, 1/2 hr.
S. Time trial... full marathon
S. Jog, 1 hr.
For 1 week
M. Jog 1 hr.
T. Jog 1 hr.
W. Time trial, 5,000 meters
T. Jog 1 1/2 hr.
F. Jog 1 hr.
S. Time Trial, 5,000 meters
S. Long run, 2 hrs.
For 1 week
M. 10 x 100 meter sprints (one every 200 meters)
T. Long run 1 1/2 hrs.
W. Time trial, 3,000 meters
T. Easy Fartlek, 1 hr.
F. Jog, 1/2 hr.
S. Time TRial, 10,000 meters
S. Jog, 1 1/2 hrs.
For one week
M. 20 X 45 meter sprints (one every 100 meters)
T. Easy fartlek, 1 hr.
W. Time Trial, 3,000 meters
T. Jog 1 hr.
F. Jog 3/4 hr.
S. Time Trial, 5,000 meters
S. Jog, 1 1/2 hrs.
For One week (Includes the marathon Race)
M. Easy Fartlek run, 3/4 hr.
T. Time trial, 2,000 meters
W. Jogging, 1 hr.
T. Jogging, 1/2 hr.
F. Jogging, 1/2 hr. or total rest day
S. MARATHON RACE
S. Jogging, 1 hr.