Lydiard aerobic base phase & volume planner
Training plan
Lydiard base phase planner
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Method Guide
Lydiard aerobic base training guide
Arthur Lydiard revolutionized distance running with his emphasis on aerobic base building. His methods have produced Olympic champions and form the foundation of modern coaching philosophy. This planner adapts Lydiard principles to your individual starting point.
Lydiard periodization phases
| Phase | Duration | Focus |
|---|---|---|
| Aerobic base | 10-12 weeks | Volume, easy running, long runs |
| Hill resistance | 4-6 weeks | Hill sprints, bounding, leg strength |
| Anaerobic development | 4-6 weeks | Intervals, tempo, threshold |
| Coordination/sharpening | 2-4 weeks | Race-specific speed, sharpening |
The 80/20 principle
Training intensity distribution
~80% easy / ~20% moderate-to-hard
Research consistently shows that the best endurance athletes train at low intensity most of the time. Hard sessions should be hard, easy sessions should be easy.
Related tools
Use with Mileage Calculator, Training Zones, and VDOT Calculator.
FAQ
What is Lydiard base training?
Arthur Lydiard's base phase is an aerobic foundation period of 10-12 weeks where the primary goal is building volume at easy to moderate intensity. About 80% of running should be conversational pace.
How much mileage for Lydiard base?
It depends on your current fitness and goals. Recreational runners might peak at 40-60 km/week, serious amateurs at 70-100 km/week, and competitive runners at 100-160+ km/week during base phase.
How often should I do recovery weeks?
Every 3-4 weeks. Reduce volume by about 25% during recovery weeks while keeping all running easy. This allows adaptation and prevents overtraining.
Is Lydiard training still relevant?
Yes. Lydiard's periodization principles are the foundation of modern distance coaching. The 80/20 polarized model, Daniels' Phase I, and Canova's general prep all share Lydiard DNA.
How long should the long run be?
The long run should be about 25-32% of weekly volume, typically capping at 2-2.5 hours or 32-35 km for marathon training. Build gradually from your current longest run.
When do I add speed work?
After the base phase. Lydiard periodization moves from base → hill phase → anaerobic development → sharpening → racing. Speed work comes after the aerobic foundation is established.
References
Running with Lydiard
Lydiard, A. & Gilmour, G. (1978). Hodder & Stoughton.
Daniels' Running Formula (4th edition)
Daniels, J. (2022). Human Kinetics.
What is best practice for training intensity and duration distribution in endurance athletes?
Seiler, S. (2010). Int J Sports Physiol Perform, 5(3), 276-291.