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I was fortunate enough to attend a running camp in which Lydiard demonstrated his drills. The 50 sprint-50 float workout was set up in this manner. 2 cones were set 50 meters apart. two additional cones were set 25 meters behind each cone. To make it clearer the inside cones were 50 meters apart. If you measured from outer cone to outer cone you would have 100 meters. You are to sprint from one inside cone to another. You ease up and jog to the outer cone. YOu jog back to the inside cone and sprint another 50 meters. Your rest interval is very short. By the time you slow up you are almost to the outer cone. A 25 meter jog back is not too much. Lydiard stated that you must sprint as fast as you can. He suggested for a high school kid-perhaps 16-20 sprints. Of course as suggested above by the time you have done this workout you would have gone through the other phases of his program.

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