How to set up a training schedule

1.  Count back from the first important race date.

2.  Allow a week to ten days for Freshen-up.

3.  Allow six weeks (including freshen-up) for Co-ordination training.

4.  Allow four weeks for Anaerobic Development.

5.  Allow four weeks for Hill Resistance Training.

6.  Conditioning training is time left, hopefully 10~12 weeks.

7.  Marathon Conditioning Period (10~12 weeks or as long as possible): 

           A) Conditioning starts with only aerobic running (flat and hills). 

            B) Then include a day of easy fartlek and strong runs over 5 and 10k.

8.  Hill Resistance Period (4 weeks): 

                Hill training two or three days a week.  

               One day a long aerobic run.

               Other days for leg-speed or easy running.

9.  Track Training Period (10 weeks): 

           A) First 4 weeks: Anaerobic Development Training:  

               Anaerobic training (i.e.: repetitions, fartlek, etc.) two or three days weekly.  

              One day a long aerobic run.  

              Other days for sprint training or easy running. 

           B) Last 4.5 ~ 5 weeks: Co-ordination Training: 

                Sharpners, development races (under- and over-distances), fast relaxed runs. 

           C) Freshen-up: 1 week to 10 days.

10. Continuation of racing (Race Week / Non-Race Week) 

Note: For the details and understanding of the Lydiard’s Method of Training for a Marathon or Lesser Distance Races, please read this.