Saturday, May 7, 2011
Lydiard's Laws,14 Keys To Competitive Success
Not everyone who lives for the run aspires to race,and as mentioned previously,that makes you no less a runner than those who do. What follows are some insights by Arthur Lydiard on what the runner must do in order to arrive on race day in the best condition possible. Needless to say, what he recommends is relevant to all runners whether they choose to compete or not. As it is with all lists,it's easy to breeze over them and not really give them much thought. If you are serious about your racing,read each one carefully and consider each "Key" in light of how you've been training. I say this because over the years many people have told me that they are frustrated over their lack of competitive success yet they approach their training in a haphazard manner and never really stop and evaluate what they are doing. It is essential to do so,especially when you believe progress is not being made.I should preface this by saying that in key #10 Lydiard refers to 100 mile weeks. At a seminar he gave in the early 90's he said that weekly mileage was dependent on what each runner could handle, he recognized that not everyone could do that much. Lydiard went on to say that you should adapt the essence and principles of his program to fit your needs.So here goes, Lydiard's 14 Keys to Competitive Success: "#1. The gradual development of stamina as a foundation for higher intensity of speed work. #2. In terms of months of training,aerobic/anaerobic training should be on about an eight/two ratio. #3. Planning must be done carefully for the runner's entire career,not just this year or for these three shool years. #4. Training occurs 7 days a week,52 weeks of the year,but the degree of intensity varies greatly from month to month and day to day. #5. Development of endurance is a process of gradually raising the level of stress from running that can be sustained in a steady-state condition. #6.Variety is essential in all aspects of training and competition---variety of terrains, of kinds of running,of kinds of stress,of training companions,of methods for sharpening for competition. #7. A sound balance between the values of training and those of competition,each contributes to the other. #8. Zeal in training must be equated with zest. #9. Careful preparation for a few Big races, to which all other races are primarily developmental. #10. Mileage should be gradually increased during each year and for each year of a man's career. At full maturity, a man will run 100 miles per week at the higher stress levels of a steady state. #11. Great stress in training or competition must be balanced by full recovery,physical and mental. #12. Energy must be conserved prior to the Big races. #13. The purpose of time trials and developmental races are to analyze weaknesses, ensure adaptation to hard,steady-pace running,and harden self-confidence. #14. Sprinting speed requires specific sprint training."