Healthy Intelligent Training · the Proven Principles of Arthur Lydiard by Livingstone, Keith -- Read -- Imperial Library of Trantor

Index

Cover Half-title page Title page Copyright page Contents

Acknowledgements Foreword by Barry Magee Foreword by Lorraine Moller About the Author Introduction – Keith Livingstone Prelude

“Growing Up with Lydiard” How to Use This Book Make Training Specific The Great Secret The Tortoise and the Hare Efficient or Effective? Marathon Edurance for Middle Distance Speed “Keep Things as Simple as Possible…but Not Simpler.”

Part 1: The Training Pyramid

Physiology of the Lydiard Training Pyramid Running Physiology Terms

Enzymes, Acids And Chemistry Muscles Characteristics of the Three Main Muscle Fiber Types Heart Rate and Training Zones “Simplified” How the Cardiovascular System Changes

Training by Heart Rate

Establishing Maximal Heart Rate Establishing VO2 Max Heart Rate Establishing Anaerobic Threshold Heart Rate Establishing Your Resting Heart Rate Establishing Your Heart Rate Reserve Establishing Your Training Intensities Heart Rate Monitor Tricks Nic Bideau on Heart Rate Cardiac Drift

Training Terms Steady Stuff

Aerobic Runs Sub-Threshold Runs Threshold Runs How Lactic Acid Builds Up Exponentially Above Threshold Speed Relating Running Speeds to Threshold Running Speed Relating Running Speeds to VO2 Max Running Speed

Fast Stuff

VO2 Max Intervals Glycolytic (Lactic) Repetitions Leg-Speed Drills

Types of Anaerobic Exercises

1. Alactic Exercise 2. Glycolytic (or Lactic Exercise) 3. VO2 Max Exercise More on VO2 Max

Part 2: “Complex” Training Systems

Start with the End in Mind

Part 3: The Lydiard System Explained

First Things First – Your Training Diary The Lydiard Endurance Base in Detail

There’s a Time and Place for Everything Flexibility and Individuality Train, Don’t Strain Absorb Your Training Rome Wasn’t Built in a Day Effort Runs “Learn About Your Body” Maintain Speed and Technique Consistency with Variety The Long Run: How it Increases Anaerobic Potential! Base Running: Do’s and Don’t’s

Part 4: Recovery, Nutrition and Body Therapies

Recovery from Long Runs Oiling the Machine Female Athlete Triad Maintaining the Chassis & Electricals Podiatry Massage Therapies Chiropractic

Part 5: Hill Resistance Training Overview

Hill Training: Do’s and Don’t’s Hill Training—The Lydiard Way The Three Lydiard Hill Exercises

1. Steep Hill Running 2. Hill Bounding 3. Hill Springing

Downhill Striding Wind Sprints A Word of Caution Here More Words of Caution Alternatives

Part 6: The “Anaerobic” Training Phase Overview

Milk and Vinegar How Gentle Aerobic Running “Restores” Developing the Ability to Tolerate Oxygen Debt What Exactly Is “Fast?” Why Anaerobic Training Isn’t Speed Training! A Real Case History Of “Speed Technique” Success The Fundamental Difference Between Middle Distance and Distance How Peter Snell Trained for 1.44.3 on Grass in 1962 What Was the Physiology Again? First Anaerobic Phase

Multiple Long Intervals, Short Recovery, and VO2 Max Time Trials Daniels’ Running Formula Tables How to Estimate V Dot Training Paces Creating An Aerobic Profile Why Is VO2 Max Pace Anaerobic? What Should It Feel Like, Then? How Coach Bideau Approaches Interval Work Why Lydiard Would Never Use Short, Hard, Fast Intervals at this Stage

The Second Anaerobic Phase

Glycolytic Exercise Short Fast Repetitions with Ample Recovery How Lydiard Would Balance Training Here Peaking

Part 7: How Different Athletes Use Lydiard Principles

How Our “H.I.T. Squad” Trains During Track Season How Other Healthy Youth Squads Train Barry Magee – Auckland, New Zealand Neil MacDonald – Geelong, Victoria How Rod Dixon Started in Athletics

Part 8: Exercise Physiology 101, Again!

Alactic Exercise Running on Empty

Part 9: Strength Training for Athletics

Strength Training Terms

Part 10: The Times – They Are A Changin’ (by Olympian Robbie Johnston)

Comparing the Principles Used by John Walker & Hicham El Guerrouj

Part 11: For the Nerds

A Review of Recent Research

Part 12: Winter Running & Cross-Country Training

Training For Cross Country (with Roger Robinson)

A Study in Sausages First Principles Why Run Fast? The Structure of the Sausagel Studying the Menu Nutritional Benefits of Sausages The Story of Sausages Sausage Groups: Legalized Cornercutting Sausage Country The Sausage Season Sausages for Beginners Scientific Sausages Winter Sausages in Summary Ten Rules for Racing

Part 13: Chris’ Corner with Olympic Coach Chris Pilone

Drive for Gold – with Olympic

Part 14: War Stories & Real Case Histories

How Craig Mottram Came Back from the Dead Kynan Stephen Tony Chris

Part 15: NZ Coach Chris Pilone on Easy Days and Overtraining Part 16: More On Overtraining

Malcolm: His Intense Training Story Keith’s Story: How I Thrived on Aerobic Running You Can Do Too Much of a Good Thing Keith’s Classic Mistakes More Crazy Training Stories “I Feel Like I Could Have Done it Again!” Nic Bideau’s Comments

Part 17: Getting Your “Headspace” Right

Setting Achievable Goals BHAGOs: Big Hairy Goals And Objectives Smart Goals Specific Goals Measurable Goals Achievable Goals Realistic Goals Time Frames No Expectations – No Limitations

Part 18 Developing Your Winning Strategies

Know When to Run Georgie’s Smart Race Never Look Back!! Respect Play Your Best Card Snatching Defeat from the Jaws of Victory One Story for the Road

Part 19: Training for Longer Distances

5000m & 10000m Training

What Not to Do! Big Hints How to Put it Together

Final Preparation Weeks for the Marathon

How to Safely Reach Your Target Volume Tapering What’s Going on in There?

Finally From Barry Magee Bibliography Index Online Resources

The Long Run: DO’s and DON’T’S The Book

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