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RE: Lydiard vs Daniels.
This is simple schedule that can be maintained and you can do all year successfully: (this one in particular geared toward high school but can easily make it college of elite) As Daniels states avoiding injury is the key and not all runners work on the same system. Soft surfaces is important but may not have that benefit. (plus 75% on soft surfaces) Stick to roads and avoid concreate at all cost.
Long workout grass or trail preferred or even a track if necessary depending on its condition
(repeats 800m or less)
Included warmup, drills and strides, cooldown
Arthur Lydriad did not calculate that as mileage hence he would tell you his runners were well over 100 miles! (count this do it is a stressor on the body)
Workout pace is key and most coaches agree along with Daniels you want a runner to start slower to be able to hit the marks consistently as shown with Daniels chart the quality of running hard is maintained and not lessen with going too fast too early-basically means no benefits)
Easy day (45-60 minutes) (included drills and strides)
If you can get build a runner to two days of an hour plus running their economy and strength will be great for the end of the season.
Tempo/Threshold (included drills and strides)
depending on the race length 5K you can go 3-5 miles and 10K 6-8 miles basically you are running 30 seconds than race pace and usually good to a 1 mile warmup and then cutdown an example of 5:20 runner 6:30-6:10-5:50 then another 2 to 4 miles and usually cooldown 1 or 2 miles)
At the end of the season it is usually
6:30-6:10-5:50-5:50-2 mile cooldown.
Short workout (600m or less) Same idea as above
Go on the track the last couple of weeks to get the turnover faster
Easy day (30-45) included drills and strides)
Saturday Usually a race
Sunday Recovery 1 hour or more nice and slow
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