To run your best you need to know exactly what workout to perform every day and why you are doing it. In addition, you need options to modify the workout on the day if you are feeling better or worse than you expected or if anything else unforeseen happens. Our training programmes include a host of information to assist you doing this:
- Phase: You can always see what phase of training each week belongs to – are you focusing on aerobic, anaerobic/stamina, coordination or taper for example.
- Rank: Show you the importance of each workout in the week, for instance, if your Long Aerobic Run is rank 1 it means that is the most important workout to complete as it is most crucial to that weeks objectives. Always remove the days with the lowest Rank first if you can.
- Daily workout: Name and basic details about your main quality workout of the day (for instance “windsprints”)
- Pace: Your suggested pace based on our analysis of your aerobic profile and MAF test results. Our programmes provide you with both a slowest, fastest and suggested duration so you can adjust for your energy and fitness level on each day in miles/min or km/min (your choice).
- Duration: Our programmes provide you with the estimated duration and a low duration and high duration so you can adjust for your energy and fitness level on each day. This is more important than pace and distance and should be your start goal in most cases.
- Distance: Our programmes provide you with both a shortest, suggested and longest distance so you can adjust for your energy and fitness level on each day.
- Effort: “Running by feel” is at the heart of the Lydiard principles and a key component to be successful. We score all workouts on a scale from 1-10 in terms of intensity so you know how each workout should feel. Read more about effort. Colour-coded for ease of reference!
- Heart rates: Our training programme software automatically estimates what your lowest, suggested and highest heart rate should be for each workout. For those training with heart rate monitors this is an invaluable bonus
- Emphasis: Shows whether the day should be all about putting in “Effort” or whether it should help you with your “Recovery”. Never do two “Effort” days in a row and change an “Effort” day to a “Recovery” intensity if you are not fully recovered from the last one.
- Details: More details on your training programme such as the specific reps and paces.
workouts articles on this site and not only will you know exactly what to do each day, over time you will learn to understand the reasons why we ask you to do what you are doing. Is this “idiot-proof” you ask? Well, we will let Arthur answer that one:
Idiot-proof? My training is not for idiots… – Arthur Lydiard
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