I know there are other threads about this, but they have some variance among them so I'm hoping for a more definitive one.
I typically understand a base phase for Lydiard was a one to three 90 minute midweek runs, a 2 - 2.5 hour long run, and an hour run on the other days. Plus the morning 30 minute runs that aren't counted for whatever reason. No hard work should be done, but he should prescribe unstructured fartleks and current marathon pace work.
However I've also read that they would do a hard ten miler on Fridays in addition to the 90 minute runs and the long run. Which seems to go against the prior paragraph would do. I've also read that this run was either marathon pace or run over hills. Does it matter?
So I need some help because I want to build a proper base because the first few months of this year have been spotty at best. I want to create a strong base to set some PRs in October/November. But I also have questions. Would the fartlek or marathon pace work be done during the midweek long runs or on the shorter days? Should I do a hard run on Friday for an equivalent time (my easy pace is ~8:50 compared to their 6 minute pace so I'd do like 7 minutes instead)? I've also read that their runs were at a quicker pace than a typical easy pace. Should I run my easy pace slightly quicker but still in the aerobic range? So using myself, my HR at 9 flat is about 145 and 155 at 8:40. My HR max is 200 so they are 72.5% and 77.5%, so sub 80% and still in the easy realm.
As it stands, I would run a week like this more or less
Monday: 60 minutes
Tuesday: 90 minutes
Wednesday: 60 minutes
Thursday: 60 minutes
Friday: 90 minutes
Saturday: 60 minutes
Sunday: 120 minutes
All approximate since if my easy pace becomes 8 minutes, I'd do 64 minutes on the short days and 88 on the midweeks.