Training phases (periodisation)

Our training method uses a set of phases modeled closely after the guidelines provided by Arthur Lydiard, the master coach, whose system forms the core of our coaching at ChampionsEverywhere . Our model includes approaches that we agree with from a wide range of coaches including Arthur Newton, Percy Cerutty, Bruce Tulloh and many more.

Pre-training

We have a number of training phases for people not yet fully ready, physically or technically, to undertake a full Lydiard-inspired training schedule:

  • Technique: During this phase runners focus solely on developing perfect technique through a mixture of controlled running and natural movement circuits specific to the runner’s needs. You need to have attended a coaching workshop to begin this phase.
  • Pre-conditioning: Runners who cannot yet comfortably run for 60 minutes go through this phase which features mainly shorter aerobic runs, building up to 60 minutes, with no focus on paces and high-aerobic workouts.
  • Leg-strength: A period of cross-country running used by more serious competitors as a lead-in to winter training. This ensures that the runner does not begin their aerobic conditioning in “a plodding state”.

Performance training

Our performance training system is based on the teachings of Arthur Lydiard, especially as interpreted in the recent “Healthy Intelligent Training” by Keith Livingstone and “Running your best” by Ron Daws:

General preparation training cycle

  • Endurance (previously “Aerobic”): During this phase you put your body into a tireless state through mixed steady and easy aerobic running consistently done as regularly as possible. This increases you maximum steady state to its highest level. Read more…
  • Power  (previously “Hills”): This phase features a mixture of hill drills, faster steady state runs and plyometric drills to prepare the body for fast race-specific work. Read more…

Specific preparation training cycle

  • Stamina (previously “Anaerobic”): A period of training focused on either 1) getting your anaerobic capacity as high as possible or 2) maximising your efficiency just around your steady state pace (for half-marathoners and longer distance specialists). Read more…
  • Coordination: With stamina, anaerobic capacity and speed now developed, the penultimate phase of training aims at having you run smoothly in your specific competitions through time trials and development races. Read more…
  • Taper:In the last phase of training you focus on sharpening and freshening up by lightening the training load and building your mental and physical resources for race day. Read more…

At the end of these phases you will race your first peak race (often the only peak race in the case of a marathon) and can then continue to race for 6-8 weeks (sometimes a bit more) on a maintenance schedule.

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