With his nine week build can you split his days of 14-15 milers into two a days or is it best to run all the miles at once (I know that the 22 milers are long runs that are suppose to be run all at once).
With his nine week build can you split his days of 14-15 milers into two a days or is it best to run all the miles at once (I know that the 22 milers are long runs that are suppose to be run all at once).
thats not lydiard's it's John Molvar's. Lydiard did believe in a very fast build-up but he never laid out a plan or set a time. I have read where he said it could take less then 6 weeks but that that was rare. the point is to increase steadly but quickly balancing longer runs with shorter ones in between.
He advocates all singles. That's the reason he has the 15 milers in there along with the 10 milers. His schedule is something like: 10, 15, 10, 18, 10, 15, 22. That totals 100 miles, 2 long runs, 3 short days, 2 intermediate days. The pace is supposed to be faster on the shorter days than on the longer days. He refers to 1/4 effort on the longer days and 1/2-3/4 effort on the shorter days. His schedule is also just a "rule of thumb" as is his 100 miles. You can't run what you're not ready for. He also advocates running for time not distance at first. The time run is: 60min, 90min, 60min, 2hrs, 60min, 90min, 2hrs+, all at a comfortable pace. Try the time schedule before you move on do the mileage schedule.
Lydiard above all stresses personalization. He only gives "rules of the thumb" and examples. Instead of focusing on the exact schedules think how he is thinking: Vary your distances and your speeds, a faster shorter run one day followed by a longer slower run the next. Any "doubles" you do should be easy shake out runs in the morning. On top of the 100 miles he says if you can to do up to 30 minutes of easy morning running. So his "optimal" schedule would be 100 miles in singles plus 24-30 easy miles in the morning (6 days a week).