Runningart2004 wrote:
I decided a few weeks ago to run on an exact (at least as exact as possible) Lydiard schedule this winter/spring. I think a fitting tribute would be for any of use who can to run on the Lydiard schedule this spring and report back the results. Sort of a validation project. The collegians and high schoolers on the board surely wouldn't be able to but I'm sure there are enough older runners on the board to make it a worthy project. Now, Lydiard always stressed the personalization of the program to the runner but there are a few things that all Lydiard programs should have:
10-12 weeks or as long as possible:
1. As many miles as you can (preferably 100) in singles at a solid aerobic effort (various aerobic efforts over various distances). Can add additional easy running in the morning up to 30 minutes.
2. Stress the importance of speed development year-round. So add in a day of 100m sprints or even a few races as time trials. The key though is the aerobic development.
4 weeks:
1. Hill training. He wanted you to bound up the hills like a pogo stick with a high knee lift and little forward movement so that a 200-300m hill took 3 minutes to "run". The hill circuit consisted of a 15 minute warmup, 200-300m uphill, 3 minute jog, 200-300m downhill, 50-400m windprints, then repeat the circuit until you are out there for an hour (2-3 circuits total).
2. A lot of runners who used the program just ran the hills instead of bounding. I say mix it up for variety. There are 3 hill sessions a week so why not do one session bounding, and two sessions running. Or you could even run a race as a time trial, if that fits your schedule, in place of one of the hill sessions (preferably a hilly race).
3. Again, one day for speed development and one Long Run.
4 weeks:
1. Interval training. He says "finish knowing that you could not do much more nor any better." Preferably 3 miles total, equal run to jog LENGTH (800m run, 800m jog...)
2. Again, a day for speed development and a Long Run.
4-6 weeks:
1. Coordinate training/Sharpening. Test for strength and weaknesses using time trials. Say you do a 5k time trial and you go out too fast and die at the end, then next time do a longer time trial. Or, if you do fine but couldn't really go any faster...no zip in your step...next time do a shorter time trial. 1-2 time trials a week, and a race pace session (4x400 or something similar) all depends on your racing goals. Longer races (halfmarathon/marathon) may require longer time trials and fewer intervals.
2. If putting in races during this time, or even during the interval phase the training should be light. As he says you can't train hard and race hard at the same time. So, race week training may include a short speed session (100m sprint every 200m for 4-5 laps, or 50m sprint every 100m for 4-5 laps) and a race pace session (4x400 or 2x800 or something similar).
3. The interval and sharpening phases will vary greatly depending on your race schedule. They should be individualized. For example, his Marathon Program includes very little intervals and a lot of time trials.
4. Race Week/Training Week. When training hard TRAIN HARD when racing do little training to sharpen the sword. So a training week may include two time trials and a short race pace session while a race week may include just a short race pace session and a short speed session.
I think a lot of the successful training programs out there today focus on the 3 month aerobic phase and the interval phase and maybe the hills but his time trials phase isn't used much.
So who's up for this project?
Alan