Who Was Arthur Lydiard?
Arthur Lydiard was a New Zealand middle-distance runner and coach whose innovative training methodologies revolutionized the sport of running. Born in 1917, Lydiard first made a name for himself as a runner, competing in the 1930s and 1940s. However, it was his pioneering work as a coach that solidified his legacy. Lydiard coached numerous athletes, including Olympic medalists and world record holders, and was instrumental in developing the training philosophy that emphasizes endurance and aerobic capacity.
The Core Principles of Lydiard's Training Philosophy
Lydiard’s training philosophy is built on several core principles:
1. Aerobic Conditioning
At the heart of Lydiard’s methodology is the emphasis on building a strong aerobic base. He believed that a well-developed aerobic system is essential for endurance athletes. This involves long, slow distance runs to enhance the body’s ability to use oxygen efficiently.
2. Periodization
Lydiard introduced the concept of periodization into running training. He divided the training year into distinct phases, each with specific goals and types of workouts. This approach allows athletes to build up their fitness progressively and avoid burnout.
3. Strength Training
In addition to aerobic conditioning, Lydiard emphasized the importance of strength training. He advocated for hill training to build strength and improve running economy. This helps athletes develop the muscular endurance needed for longer distances.
4. Speed Work
While Lydiard focused heavily on endurance, he also recognized the necessity of speed. After building a solid aerobic base, runners would incorporate speed work to develop their speed and improve race times.
5. Recovery
Lydiard stressed the importance of recovery in training. He believed that adequate rest and recovery were vital for allowing the body to adapt to the stresses of training and achieve peak performance.
The Structure of Lydiard's Training Schedules
Arthur Lydiard’s training schedules are typically divided into several phases, each lasting about three to four weeks. Here’s an overview of the phases:
1. Base Phase
- Duration: 6-12 weeks
- Focus: Building aerobic capacity through long, slow runs.
- Training: Runners typically engage in 5-6 days of running per week, with long runs of 90 minutes to 2 hours.
2. Strength Phase
- Duration: 3-4 weeks
- Focus: Hill training and strength workouts.
- Training: This phase includes hill sprints and long runs on hilly terrain to develop strength. Speed workouts are limited during this period.
3. Speed Phase
- Duration: 3-4 weeks
- Focus: Speed development and race-specific workouts.
- Training: Incorporation of interval training, tempo runs, and shorter races.
4. Taper Phase
- Duration: 1-2 weeks before a major competition
- Focus: Recovery and sharpening.
- Training: Reduced mileage with increased intensity. Runners will perform shorter, faster workouts to maintain speed while allowing their bodies to recover.
Sample Training Schedule
Here’s an example of a Lydiard-inspired training schedule for a middle-distance runner preparing for a race:
Week 1: Base Phase
- Monday: 60 minutes easy run
- Tuesday: 45 minutes easy run + strength training (bodyweight exercises)
- Wednesday: 60 minutes easy run
- Thursday: Rest or cross-training (swimming, cycling)
- Friday: 75 minutes long run
- Saturday: 30 minutes easy run + hill sprints (6-8 hill repeats)
- Sunday: Rest
Week 2: Strength Phase
- Monday: 60 minutes easy run
- Tuesday: Hill repeats (6-8 x 200 meters uphill)
- Wednesday: 75 minutes long run
- Thursday: Rest or cross-training
- Friday: 45 minutes easy run + strength training
- Saturday: 30 minutes easy run + hill sprints (8-10 hill repeats)
- Sunday: Rest
Week 3: Speed Phase
- Monday: 60 minutes easy run
- Tuesday: Interval training (5 x 800 meters at race pace with 2 minutes rest)
- Wednesday: 75 minutes long run
- Thursday: Rest or cross-training
- Friday: 45 minutes easy run + tempo run (20 minutes at tempo pace)
- Saturday: 30 minutes easy run
- Sunday: Rest
Week 4: Taper Phase
- Monday: 45 minutes easy run
- Tuesday: 4 x 400 meters at race pace with 1-minute rest
- Wednesday: 30 minutes easy run
- Thursday: Rest
- Friday: 20 minutes easy run + strides (4 x 100 meters)
- Saturday: Rest
- Sunday: Race day
Impact of Lydiard’s Training Schedules
Arthur Lydiard’s training schedules transformed the landscape of distance running. His methodologies have influenced countless athletes and coaches, leading to the emergence of several successful runners and programs worldwide. Some notable impacts include:
- Olympic Success: Lydiard coached athletes who won multiple Olympic medals, showcasing the effectiveness of his training methods.
- Global Adoption: His principles have been adopted by coaches and athletes worldwide, from high school runners to elite marathoners.
- Enduring Legacy: Lydiard’s emphasis on aerobic conditioning and periodization remains relevant in modern training regimens.
Conclusion
Arthur Lydiard's running training schedules represent a comprehensive approach to developing runners. By focusing on aerobic conditioning, strength, speed, and recovery, Lydiard created a framework that has stood the test of time. His influence can be seen in the training practices of runners today, making his methodologies a vital part of running history. Whether you are a beginner looking to improve your fitness or an elite athlete aiming for peak performance, Lydiard's principles provide a clear path to success in the world of running.
Frequently Asked Questions
Who is Arthur Lydiard?
Arthur Lydiard was a New Zealand running coach known for his innovative training methods that emphasized aerobic conditioning and periodization.
What is the core principle of Lydiard's training philosophy?
The core principle of Lydiard's training philosophy is to build a strong aerobic base through long, slow distance running before incorporating speed and intensity.
How does Lydiard's training schedule typically progress?
Lydiard's training schedule typically progresses through several phases: building an aerobic base, introducing hill training, adding speed work, and tapering before a race.
What types of workouts are included in Lydiard's training schedules?
Lydiard's training schedules include long runs, hill workouts, interval training, and recovery runs, all designed to enhance endurance and strength.
How long is the typical Lydiard training cycle?
A typical Lydiard training cycle lasts about 16 to 20 weeks, allowing ample time for athletes to build their fitness progressively.
What are the benefits of following a Lydiard training schedule?
The benefits of following a Lydiard training schedule include improved aerobic capacity, increased endurance, and better race performance due to a structured approach.
Can Lydiard's training methods be adapted for beginners?
Yes, Lydiard's training methods can be adapted for beginners by adjusting the intensity and duration of workouts to match the individual's fitness level.
What role does recovery play in Lydiard's training schedules?
Recovery plays a crucial role in Lydiard's training schedules, as it allows the body to adapt to training loads and prevents overtraining.
How has Lydiard's training philosophy influenced modern running?
Lydiard's training philosophy has significantly influenced modern running by popularizing the importance of aerobic conditioning and structured training cycles among athletes and coaches.
Are there specific Lydiard training schedules for different distances?
Yes, there are specific Lydiard training schedules tailored for different distances, such as 800m, 1500m, and marathon, focusing on the unique demands of each event.
