I just started reading "Running with Lydiard", and I'm a bit confused about some of the schedules in the back of the book. Lydiard has two time trials listed per week in the base phases (to be completed "for as long as possible") of all the training programs. Isn't this a bit excessive, considering a time trial is anaerobic and the goal of the base phase is to build maximum aerobic capacity? Someone please clarify.
You should read it as a progression. Do the "As Long A Time As Possible" part for as long as you want. THEN, go on to the "Four Weeks", "Two Weeks", "One Week" etc. For instance, in the 5000 meter section, you do as long a time as possible, then the next part is THE NEXT 4 weeks. The time trials are not in the base phase.
I understand the progression pretty well. It's the actual training of the base phase that I'm wondering about. For example, the 5k and 10k training program for 18-20 years in the base phase is the following:
Monday - easy fartlek
Tuesday - long aerobic running
Wednesday - 5k time trial
Thursday - long aerobic running
Friday - easy fartlek
Saturday - 10k time trial
Sunday - long aerobic running
This is from "Running with Lydiard".
brettman10k wrote:
You should read it as a progression. Do the "As Long A Time As Possible" part for as long as you want. THEN, go on to the "Four Weeks", "Two Weeks", "One Week" etc. For instance, in the 5000 meter section, you do as long a time as possible, then the next part is THE NEXT 4 weeks. The time trials are not in the base phase.
The time trials referred to above in "Running With Lydiard" ARE in the "As Long A Time As Possible" base phase.
Lydiard doesn't say precisely how intense these should be. My best guess: something around LT. Since they are supposed to be around 10k in length for senior men, IIRC, then 10k pace would make it a race. anything way below LT wouldn't make it much of a trial.
Ok, so more like a tempo run. That would make much more sense.
xc runner wrote:
I just started reading "Running with Lydiard", and I'm a bit confused about some of the schedules in the back of the book. Lydiard has two time trials listed per week in the base phases (to be completed "for as long as possible") of all the training programs. Isn't this a bit excessive, considering a time trial is anaerobic and the goal of the base phase is to build maximum aerobic capacity? Someone please clarify.
Note also that most training aimed at building aerobic capacity involves running above LT.
That's weird, because in Running To the Top, they are not in the base phase.
Time trials are not anaerobic. Time trials are 7/8ths effort which is a few seconds per mile slower than race pace for that distance. A 5km or 10km time trial was run about 10 seconds per mile slower than full effort by Lydiard's runner. For example, Murray Halberg or Barry Magee would run about 1 minute slower in a 10km time trial than full effort. This akin to a modern LT tempo run. I hope that helps. Tin
The time trials are, of course, time trials and run hard.
Not as a tempo run.
However they don't trash you like running hard anaerobic intervals or repetitions would do.
Dunes is exactly right.
Thanks for everyone's clarifications.
brettman10k wrote:
That's weird, because in Running To the Top, they are not in the base phase.
Nothing weird about it. Lydiard changed his schedules over time.
Would you trust a coach who thought he had the perfect program and never changed it one iota, regardless of circumstances?