As I seem to have lost my running mojo at the moment I am unable to post anything new and feel after a morose post last week I cannot continue down this path. Thus I’ll do another trawl through the archives of my previous posts in 2016 when I had a following of one, thanks Mum. This post from December 2016 explains the main road to improvement is doing what we all love to do most, that is run. No real pressure of pace just pure distance. This is the number one rule in my nine golden rules of running, 1. Add distance. There really is no alternative really, if you want to be a good runner you need to run as much as possible and if you want to see improvements you need to run more than you are running now.

It amazes me how coaches can come up with all different scenarios on how to improve and authors write all new books and papers on the subject but, trust me people, if you run more you will improve. I am certainly proof that this theory is sound after a big 2016 and 2017 resulted in times I though beyond me as I turned 50 years old. Even now in 2018 I am still setting track PB’s and distance PB’s for 100km races, even Australian records. I put all this down to distance and double-up days.  As I have said many times running ain’t rocket science. (They don’t call me Sherlock Holmes for nothing!)

Of course a good coach will use other methods to aid in the improvement process but I don’t know anybody who say ‘don’t bother to run to improve, let’s concentrate on <insert exercise here>‘ , doesn’t happen. Of course there are great cross training exercises that will help but when we take it down to the bare basics of improvements doing more is the number one benefit, the most bang for your buck so to speak.

So to improve look at your weekly or monthly totals and add more , be it 10% , 25% , 100% , any percent really. I’ll even go so far as to say ignore the +10% rule for adding kilometres to your weekly totals. As long as you’re slow and don’t stress the body too much you can add as many kilometres as you can make time for.  The only caveat here is you must listen to your body and at the first sign of a ‘twinge’, ‘tear’, ‘niggle’ etc., drop back or take some time off. It is good to add distance but you must make sure you don’t get injured (golden rule number 3).  Injury will set you back to square one and you’ll be starting again so it is imperative you know when to step back. This is when some cross training can help. (my favourite cross training is my Elliptigo of course. http://www.elliptigo.com.au )

As 2016 draws to a close the one thing I can say for sure is distance is king when it comes to improving your running.  Arthur Lydiard got it spot on and his method of training has been mimicked by most of the successful coaches ever since. From the article below  “For Lydiard, running to your potential is about having a substantial mileage base and not overdoing your anaerobic training.”  Matt Fitzgerald, as you will know my go-to man, also advocates this method of training. ( http://mattfitzgerald.org ) and I recommend you purchase any of his books.  This year I have managed to achieve times I though beyond me on a number of occasions and far from slowing down has refocussed my goals for 2017 on faster times and more PB’s.

What changed for me in 2016? Distance, plain and simple. I achieved the extra time on legs by running twice a day as much as possible and since June this year averaging nearly 140k a week and 10-12 runs. Pace wise I slowed down in the week but tried to race at least once a fortnight, sometimes more often. This allowed me to move into the Matt Fitzgerald 80% slow and steady and 20% at pace training split.  I’ve attached a typical few weeks blow taken from my Strava account ( you have to be on Strava, http://www.strava.com , and feel free to follow me; search on ‘Big Kev’, Perth.)

 

Last year was a record year for me as I managed to break 5000km for the year, this year I’ll be over 5900km’s and this extra 1000km, I believe, has been the major difference, coupled with the twice a day running. It seems with running the more you do the better you are, it really is that simple. Of course you can add tempo, thresholds, VO2 , Mona fartlek’s , progressive etc. to make the training more interesting but in the end just put on your trainers and get out there more. Of course there is always the issue with injury waiting in the shadows to pounce  when you are at your most vulnerable and by adding all the ‘exciting‘ training methods you leave yourself susceptible to falling victim. Common sense dictates you are more likely to get injured straining your muscles on quicker paced training runs but it really is a two edge sword as the benefits can be worth the risk. Distance running does minimise the risk of injury as you’re putting less strain on the muscles, increased fitness purely by repetition.

Maybe improving isn’t that simple after all ? After reading the last paragraph again I realise that there is no magic bullet for improvement but running distance is probably the best way to stack the odds in your favour. It has many benefits, you get to do what you love most, i.e. run, a lot, it minimises the risk of injury and it is a sure fire way to improve. This is good enough for me. The adding pace bit is a necessary evil I suppose and worth the risk. After all the whole point of this running thing is to improve and run distance faster,  isn’t it ? To do this you need to understand what your goal pace is and also be able to better it at shorter distances.

An article below is a good starter on the Lydiard method and I recommend you adjust your training accordingly. If it can help an ageing runner like myself achieve times beyond my wildest dreams it can make a difference to your running. Finally remember, the best part of this training is you get to do what we all love doing in the first place, run a lot.

Forty years ago at the Rome Olympics, athletes guided by legendary New Zealand coach Arthur Lydiard made history. Among Lydiard’s protégés were a total of 17 Olympic medalists, including Peter Snell (800 and 1,500 meters), Murray Halberg (5,000 meters) and Barry Magee (marathon). Lydiard, now 82, toured the U.S. last fall, speaking to runners on the Lydiard method of training. He was as passionate as ever about sharing the methods he developed 50 years ago.Lydiard hasn’t changed his training advice over the decades, and why should he? His ideas work. Moreover, if you look carefully at the most popular and successful programs today, most have a Lydiard emphasis. For Lydiard, running to your potential is about having a substantial mileage base and not overdoing your anaerobic training. There are no shortcuts.

A Revolutionary Method

Lydiard discovered running for sport when he struggled to run five miles with a friend. Forced to confront his own unfitness, he self-experimented with training, including running more than 250 miles in one week. He developed a plan that he felt confident in using with other runners. Central to his method was the importance of training in phases and peaking for major events.According to Lydiard, any successful training program must culminate in a goal race or racing period. This means planning several months. The ideal training schedule is at least 28 weeks: 12 weeks for base conditioning, eight weeks for hill training and speed development, six weeks for sharpening and 10 days for tapering/rest.Phase 1: Base Conditioning/Aerobic Training

This three-month period is the most important in the Lydiard system. If you want to give yourself every opportunity to reach your goal, you must commit to developing your aerobic capacity, says Lydiard. Why? Because although every runner has a limited anaerobic (speed-building) capacity, that limit is largely set by one’s aerobic potential—the body’s ability to use oxygen. Thus, the aerobic capacity that you develop determines the success of your entire training program.

The foundation of Lydiard-style base conditioning is three long runs per week. These are steady runs done at more than recovery effort. To determine your pace, choose a relatively flat course and run out at a strong pace for 15 minutes, then run back. The goal is to return in the same time or slightly faster. If it takes you longer for the return trip, you paced yourself too fast. The objective of these runs is to be “pleasantly tired,” says Lydiard. Running slower will produce positive effects, but the results will take longer. Do not run to the point of lactic-acid buildup.

An ideal training week during this period includes a two-hour run and two one and one half-hour runs. On the other days do short, easy runs; one run with some light picking up of the pace; and one 5K to 10K tempo run (below lactate-threshold pace). Decrease the times and distances if you don’t have the mileage base to start at such high volume, then build gradually.

Phase 2: Hill Training/Speed Development

Lydiard-style hill training, the focus of the first four weeks of this period, involves a circuit that includes bounding uphill, running quickly downhill and sprinting. These workouts develop power, flexibility and good form, all of which produce a more economical running style. Ideally, you should find a hill with three parts: a flat 200- to 400-meter area at the base for sprints, a 200- to 300-meter rise for bounding and a recovery area or moderate downhill segment at the top. Alternatively you can work out on a treadmill with an adjustable incline.

After a warm-up, bound uphill with hips forward and knees high. Lydiard describes the stride as “springing with a bouncing action and slow forward progression.” If you can’t make it all the way up, jog, then continue bounding. At the top jog easily for about three minutes or run down a slight incline with a fast, relaxed stride. Then return to the base of the hill for the next bounding segment. Every 15 minutes (after about every third or fourth hill), intersperse several 50- to 400-meter sprints on flat ground. These sprints mark the end of one complete circuit. Lydiard recommends a total workout time of one hour (plus warm-up and cool-down). Do this hill circuit three days per week.

On three of the four remaining days, focus on developing leg speed. Lydiard suggests 10 repetitions of 120 to 150 meters over a flat or very slight downhill surface. Warm up and cool down thoroughly.) The seventh day is a one and one-half to two-hour steady-state run.

During the second four weeks, shift from hills to traditional track workouts. The objective here, says Lydiard, is to “finish knowing that you could not do much more nor any better.” This sensation of fatigue matters less than how many intervals you do at what speeds, though the workout should total about three miles of fast running. Perform these track sessions three times per week. Use the remaining four days for a long run, leg-speed work and sprint-training drills traditionally done by sprinters to develop strength, form and speed.

Phase 3: Sharpening

How many times have you died in the last half of your race? Or alternatively, finished with too much left? Sharpening allows you to test for your strengths and weaknesses as you prepare for your goal race. Three workouts do not vary. The first is the long run, done at a relaxed pace. The second is an anaerobic training session done at a greater intensity and lower volume. Lydiard suggests five laps of a 400-meter track (about seven to eight minutes of running) alternating 50 meters of sprinting and 50 meters of easy, but strong, running.

The third consistent workout is a weekly time trial at or below the distance for which you are training. A 10K runner would do a 5K to 10K trial; a 1,500 meter runner would do 1,200 to meters. Ideally, do this workout on a track and record every lap to determine your weaknesses, and work on them throughout the rest of that week and the following week. For example, if the second half of your trial is slower than the first half, run a longer tune-up race that week and a longer time trial the next week. If the pace felt difficult but you were able to maintain it pretty evenly, work on your leg speed.

Round out your training week with a sprint-training session, a pace judgment day (4 x 400 meters at goal race pace), a leg-speed workout and a tune-up race. All these workouts should be geared to your goal distance and pace.

Phase 4: Tapering and Rest

Lydiard calls the final 10 days before goal race “freshening up.” This involves lightening your training to build up your physical and mental reserves for the target competition. Train every day but keep the faster running low in volume and the longer runs light in effort.

Unquestionably, Lydiard’s program tests your commitment and desire, and it requires a solid understanding of your individual needs. If you are serious, start counting out those 28 weeks.

Christine Junkermann has a 10K PR of 33:34 and lives in Woodbridge, CT. She recommends Run the Lydiard Way and Running With Lydiard, both by Arthur Lydiard with Garth Gilmour, for more information on the Lydiard method.