Arthur Lydiard Method Summarised – Base Phase (Part 2)

Lydiard Fundamentals Part 2: Base Phase

Article by Chelsea of Sweat Elite

Continued from Part 1: Fundamentals

The base phase, typically 12 weeks in duration, is considered the most trainable and important facet of the entire race preparation (far more than speed workouts).

The purpose of the base phase in running is two-fold:

• To build your aerobic fitness (i.e., your endurance/stamina) via regular low-to-moderate intensity long runs, progressively increasing mileage; and.
• To prepare the athlete for more intensive, race-specific training later in the training cycle (i.e., hill training, speed development and race tuning).

What are the body’s physiological adaptations during this phase?

Aerobic training produces muscular adaptations that create denser capillary networks to deliver oxygenated blood to the muscles, reduces the rate of lactate formation, increases energy production and utilization, and teaches our body to use fat as a primary fuel source. This process also enhances and allows for denser mitochondria (inside your cells) to develop greater energy during exercise.

For a more detailed explanation on the physiological benefits of base training on your race preparation, review our article on “Aerobic Running” here.

What would the Base Phase of a Training plan look like?

The base phase for different types of runners can last between 6 weeks to 24 weeks. Runners preparing for further distances (e.g. half and full marathon) require base phases that are longer in duration so that they are able to develop a better foundation. Lydiard recommends to begin running against time rather than against miles run. For marathon preparation, the initial weeks could look like:

For following weeks, you should use the above times as a control upon which to increase your training mileage and duration. At the peak of the base phase, a typical week could look like this:

Lydiard recommends exercising between 70 to 100% of your maximum aerobic effort to enable an efficient improvement rate in your Steady State. You should feel pleasantly tired by the end of each run.

To determine how fast you should run, time your runs over measured courses (e.g. 10mins out, 10mins back). If it takes longer to return, you should slow your pace on the outward journey next time. It may take several attempts to determine these ‘near best aerobic training efforts’. Once you have established this, then you can progressively improve your running efforts as your fitness improves. This is in contrast, to running long distances at a slow pace, as it will take you much longer to achieve the same results (Lydiard, 1999).

What about developing speed?

Speed work was not originally included during this phase. Lydiard recommends that you get your Steady State to a high level before adding anaerobic training to your workouts. The focus was only on running long distances for a given time period (e.g. 60 to 120 minutes). Only recently, some coaches and sport scientists recommend that marathoners include a small level of speed work in their base training (Gaudette, 2012). Speed development can help marathoners in improving their running economy while avoiding deterioration of speed adaptations achieved during other phases of training.  This type of training that includes strategies such as long run surges, strides and explosive hill sprints, could compliment longer distance runs and allow for a more robust training plan.    

Here’s a typical example of modern base-buildup schedule which retains fundamentals of Lydiard’s base phase while incorporating some speed sessions. Typically this would occur in the much later stages of the base phase.

Key Takeaways:

• The base phase builds a strong aerobic base for the longer training cycle.
• Physiologically important in making your body more efficient and resilient to long distance running.
• Duration of the base phase depends on the competition distance. Generally, the longer the base phase (not too long!), the better the foundation.
• Accumulate high mileage by including 1-2 long runs, 2 moderate and several recovery workouts every week.
• You might want to include a handful of speed workouts in your base phase.

References

Gaudette,J.(2012)
Retrieved from: https://www.runnersworld.com/advanced/a20822578/speed-base/

Lydiard, A. (1999). Arthur Lydiard’s Athletic Training by Arthur Lydiard: A Guide to the Brooks / American Track & Field Lydiard Running Lecture Tour in 1999. Retrieved from http://www.fitnesssports.com/lyd_clinic_guide/Arthur%20Lydiard.pdf

Part 1: Fundamentals

Part 3: Hill Resistance Training

Part 4: Anaerobic Training Phase