The Lydiard method: aerobic base, hills and sharpening over 28 weeks
The four phases
| Phase | Length | Content |
|---|---|---|
| 1. Aerobic base | 12 weeks | Three long runs a week at a steady pace; easy running on the other days; one 5–10 km tempo run below threshold |
| 2. Hills and speed | 8 weeks | First 4: hill circuit three times a week and leg speed. Next 4: track sessions three times a week, about 3 miles of fast running |
| 3. Sharpening | 6 weeks | One relaxed long run, one low-volume anaerobic session, a weekly time trial |
| 4. Taper | 10 days | Run every day, with little fast volume and light long runs |
Lengths and contents are those of the article.1
The aerobic base
For Lydiard a runner's anaerobic limit is largely set by their aerobic potential: that is why the base decides the rest of the program. The long runs go at more than recovery pace, but without lactate build-up. To find the pace: on a flat course run out strongly for 15 minutes, then run back. If the return takes the same time or slightly less, the pace is right. If it takes longer, you started too fast. The goal is to be “pleasantly tired”.1
Illustrative example
| Day | Session in the base phase (from the article) |
|---|---|
| Three days | one 2-hour run and two 1.5-hour runs |
| One day | run with some light changes of pace |
| One day | 5–10 km tempo below lactate threshold |
| Other days | short easy runs |
If you lack the volume base to start like this, the source says to reduce times and distances and build gradually.1
Hills and speed
The hill circuit includes bounding uphill, fast downhill running and sprints. Ideally on a hill with a flat 200–400 m section for sprints, a 200–300 m rise for bounding and a recovery section. Total about an hour, plus warm-up and cool-down, three days a week. On the remaining days you work on leg speed: 10 repetitions of 120–150 m.1
Sharpening
Three fixed sessions: the relaxed long run; an anaerobic session (five laps of a 400 m track alternating 50 m of sprint and 50 m strong but easy); and a weekly time trial at or below the race distance, with splits recorded to find weak points.1
Limits
- The source is a 2000 Runner's World article that summarises Lydiard's lectures. His books were not read.
- The phases are for a goal with a final race and a 28-week plan: the article does not explain how to adapt them for people with less time.
- The base volume is high. The source consulted is not a controlled comparison of the method. The statements about aerobic potential and the anaerobic limit are Lydiard's.
- The method is described for running. It does not apply to cycling.
Sources
- Christine Junkermann, Training the Lydiard Way: 28 Weeks to a PR, Runner's World, 1 June 2000. runnersworld.com. Read.
Source read on 29 October 2026.