The Lydiard Method is a periodised training system that transformed how runners and coaches approach distance running preparation. Developed by New Zealand coach Arthur Lydiard in the late 1950s and early 1960s, this training method emphasises building a massive aerobic base before progressing to speed work, a revolutionary departure from the interval-heavy approaches that dominated competitive running at the time.
Lydiard changed his approach over time, continually refining his methods based on experience, but always prioritised building a strong aerobic base before introducing more intense speed work. His evolving techniques have influenced modern training philosophies.
This guide is designed for runners, coaches, and athletes seeking to understand periodised training and implement a systematic approach to performance improvement. Whether you’re a recreational marathoner or an experienced runner chasing personal records, the Lydiard principles offer a proven framework for development. The method matters because it produced Olympic champions, world record holders, and continues to influence elite coaching decades after its creation. Lydiard’s training philosophy has inspired countless runners and coaches worldwide since its inception.
The Lydiard Method is a sequential training system built on three main phases: extensive aerobic conditioning (base building), hill training for strength development, and track work for sharpening speed, all designed backwards from a target race day to ensure peak performance precisely when needed. For longer races, the Lydiard method emphasises that stamina must come before speed, ensuring sustainability over distance.
Our head coach, Mike Gratton, explains:
“I discovered this independently while at school and became a high-mileage advocate while still a teenager. My senior teammates at my first running club, Folkestone Athletic Club, were training for the marathon and for the Kent senior cross-country team, respectively, and doing long runs regularly.
Mike Gratton Head Coach at Coach the Run
I joined them on their steady road and cross-country training runs. Before this, for three years, I won my heat at the English Schools track and field championships at 1,500m, but then ran poorly in the final, I assumed, eventually, because of a lack of endurance and powers of recovery.
Having joined my mates on their long runs, I developed greater fitness and speed endurance, going on to win the English Schools 5,000m by holding a fast tempo throughout the race and getting away from the pack. Once I had studied Lydiard at college, I then understood why the long steady winter runs paved the way for superior performances come the summer.”
By the end of this guide, you will:
Arthur Lydiard (1917–2004) was a self-taught New Zealand running coach widely recognised as the father of modern distance running methodology. After serving in World War II, Lydiard began experimenting with training approaches on himself and local club runners in Auckland, meticulously documenting what worked and what didn’t. His trial-and-error process led him to reject the prevailing interval-dominant training of the 1950s in favour of high-volume aerobic running.
Lydiard changed his methods over time, adapting his approach based on experience and always emphasising the importance of building a strong aerobic base before progressing to more intense training. His evolving techniques have influenced modern training philosophies.
The Lydiard training philosophy follows a pyramid structure: Aerobic Base, Hill Training, Anaerobic/Track, and Co-ordination.
The foundation of Lydiard training rests on a simple but powerful insight: most running races beyond 800 metres rely primarily on the aerobic energy system. Therefore, maximising aerobic capacity should be the priority before any anaerobic development occurs. Lydiard described this as building a pyramid – the wider the base, the higher the peak.
Central to the Lydiard approach is the concept of “training without straining.” Rather than blindly follow prescribed paces, runners learn to train by feel, using subjective effort scales ranging from 1/4 effort (easy recovery) to 7/8 effort (strong but sustainable). This feeling-based training develops a mind-body connection that helps prevent injury and optimises daily output based on how the body makes its recovery.
Lydiard also practised response-regulated training, adjusting volume and intensity based on recovery signals. When one international athlete returned from a demanding global tour showing signs of fatigue, Lydiard prescribed ultra-slow three-hour runs spread over two days to restore aerobic freshness rather than pushing through exhaustion.
“All runners respond differently to training stimuli – some adapting quicker than others, some able to absorb more training before breaking down than others. It may be that, having already developed a high aerobic capacity after several training cycles, a long aerobic phase is not necessary. The important point is understanding where you are and determining the beneficial levels of training for you.”
The physiological benefits of high-volume aerobic running include improved oxygen utilisation, enhanced mitochondrial density, and more efficient energy production. Long aerobic running teaches the body to burn fat as fuel, sparing glycogen for when intensity increases during competition.
The Lydiard system develops energy systems sequentially rather than simultaneously. Attempting to build aerobic capacity while performing hard anaerobic work creates competing stresses that Lydiard found counterproductive. By separating these training stimuli across distinct phases, each system can develop fully before the next layer is added.
This sequential approach produced remarkable results. At the 1960 Rome Olympics, Lydiard’s athletes won gold medals in the 800m (Peter Snell) and 5000m (Murray Halberg) – evidence that aerobic development benefits even relatively short race distances. Throughout the 1960s, his runners set multiple world records and dominated international competition.
The Lydiard Method structures training into distinct phases that build upon each other in a logical progression. Each phase has a specific purpose in developing the complete runner, from aerobic engine to speed and race sharpness. The timeline works backwards from your goal race, ensuring you peak when it matters most.
The base phase is the foundation of the entire system, typically lasting 8–12 weeks for most runners but ideally extending 3–6 months when time permits. For elite athletes, this period involved weekly mileage approaching 100 miles – Lydiard training programmes emphasise building a strong aerobic base by running at least 100 miles per week during the initial training period. Recreational runners scale this to their current fitness and available time. Modern distance runners using the Lydiard method prioritise “time on feet” over high-intensity workouts during the early season, focusing on regular aerobic exercise rather than speed.
During this phase, runners perform three key types of workouts weekly:
Regular exercise, including cross-training activities, is important during the base phase to improve overall fitness and help prevent injury. Establishing a consistent exercise routine and listening to your body’s signals support gradual progression and recovery.
Lydiard suggests avoiding true interval training, racing, or hard anaerobic work during base building. The goal is to accumulate aerobic running volume while developing your own running form and running technique through consistent practice. Strides – short accelerations at the end of easy runs – maintain leg speed without creating significant training stimulus that would interfere with aerobic development.
The out-and-back test exemplifies progress during this phase: run out for a set time at a strong, even effort, then return at the same perceived intensity. As fitness improves, you’ll cover more ground in the same time or return faster without additional strain.
Hill training spans approximately 3–6 weeks (Lydiard shortened this phase in later editions of his work, emphasising that base building takes priority). This phase serves as a crucial bridge between aerobic conditioning and track work, using the hills to develop strength, power, flexibility, and coordination throughout the entire body.
The hill circuit includes several key exercises:
These exercises strengthen the Achilles tendon, improve stride length, and develop correct running form for racing. The uphill work emphasises an upright position with proper running form, while downhill running teaches quick foot strike patterns and relaxed shoulders.
After several weeks of hill circuits, the phase transitions to track-based intervals that create oxygen debt, improving metabolic buffering and fatigue resistance. Success in this phase depends entirely on the aerobic strength built during base training.
The track phase lasts approximately 6–10 weeks and progressively develops anaerobic capacity while maintaining the aerobic foundation. This period includes:
Throughout this phase, the weekly long run continues – typically on weekends – to maintain aerobic capacity. The balance shifts toward higher intensity but lower overall volume as race day approaches.
The final weeks involve a peaking or competition phase where training tapers to allow full recovery while maintaining sharpness. Volume decreases significantly, but short speed work keeps the body ready to perform at maximum capacity. All adjustments remain regulated by feel and response, ensuring the runner arrives at the goal race fresh and fast.
To implement the Lydiard Method effectively, consider the following tips that can help runners of all levels maximise their training benefits.
Contemporary coaches continue to adapt Lydiard principles to current training environments. Modern tools like heart rate monitors can augment feeling-based training without replacing it. The core philosophy remains unchanged: build aerobic capacity first, then develop strength, then sharpen speed. Injury prevention is also a key focus, as the method emphasises gradual progression and balanced training to reduce the risk of common running injuries.
When applying the Lydiard Method to varied terrain and modern schedules, runners can use these strategies to improve running form and efficiency, making the most of each training session.
“I coach very much based on the Lydiard pyramidal model. This is with the runners who have a good training background and have the experience of a year or two of consistent running. They start the training block for a target race with high mileage. Then build race pace from there.
I will determine from their proposed race programme when to add hill work, when to phase in threshold and when to build in anaerobic training to come to a peak. With runners with less background, it will be necessary to build the mileage volume gradually so that their bodies adapt to higher mileage. Then phase in the hills, threshold and intervals gradually while continuing to build base.”
Building your base phase requires patience and progressive overload. Follow these implementation strategies:
Fartlek during base building should remain relaxed and unstructured – running faster for short bursts when you feel good, then returning to easy effort. This maintains running enjoyment without creating the catabolic stress of formal intervals.
Pay attention to your feet and foot strike awareness, as how your feet contact the ground, your cadence, and foot placement all play a crucial role in running efficiency and injury prevention.
Recovery matters as much as training. Sleep, nutrition, and body weight management all influence how the body responds to accumulated mileage. Lydiard often paired slower runners with faster training partners for motivation, recognising that mental engagement affects physical outcomes.
The hill circuit develops strength that translates directly to running power:
Complete 3 to 4 circuits per session, three times weekly during this phase. The exercises stress the legs, Achilles tendon, and core while teaching correct form for powerful running. Maintaining proper running form is a crucial part of the hill circuit: relax your shoulders to prevent tension that can inhibit arm motion, keep your arms relaxed and avoid clenching your hands to maintain energy efficiency, and maintain an upright posture with your shoulders directly below your ears to optimise lung capacity and stride length. Maintain good running form throughout – an upright position, relaxed shoulders, and efficient foot strike.
Sharpening requires careful intensity management:
| Week | Primary Focus | Volume | Intensity |
| 1-2 | Aerobic intervals | Moderate-high | 75-80% effort |
| 3-4 | Mixed intervals and time trials | Moderate | 80-90% effort |
| 5-6 | Short, sharp speed work | Reduced | 90-95% effort |
| 7+ | Taper and peaking | Low | Race-specific |
Time trials – typically at distances shorter than the goal race – expose weaknesses requiring attention. If you struggle to maintain pace late in a 3K time trial, additional aerobic work may be needed. If early speed feels lacking, more short intervals could help.
Continue the long run throughout the track phase, though at an easier effort than during base building. This session maintains aerobic capacity while the body adapts to higher-intensity work during the week.
Even experienced runners encounter obstacles when implementing the Lydiard method. At this point, anticipating these challenges is key to maintaining consistent training progress.
Long-distance runners accumulating significant mileage face increased injury potential. Prevention requires gradual progression – never jump suddenly to 100-mile weeks. Listen to your body’s signals: persistent pain indicates rest is needed, not more training.
Cross-training activities like swimming or cycling can supplement running volume while reducing impact stress. Lydiard emphasised that schedules are general guides, not rigid prescriptions. If running slowly feels difficult due to fatigue or pain, back off rather than pushing through.
Four to six months of running without racing tests mental resilience. Combat staleness by setting process goals: completing weekly mileage, hitting effort targets, or improving the out-and-back test. These markers demonstrate progress even without race results.
Track aerobic development through metrics like morning heart rate or pace at perceived effort levels. When improvements appear, motivation follows. Vary routes and training partners to maintain freshness during this extended workout period.
Not everyone can commit to 100-mile weeks. The Lydiard system scales to available time while maintaining core principles:
A runner managing 40 miles weekly can still benefit from Lydiard’s periodisation – they simply need more time in each phase to achieve similar physiological development.
The Lydiard method offers a systematic approach to running development that has produced Olympic champions and weekend warriors alike. By building aerobic capacity first, then layering strength and speed through sequential phases, runners develop complete fitness precisely timed for their goal events.
To begin implementing these principles:
“Planning is the hallmark of success. If you have a specific target, such as a half or full marathon, then work backwards from the event date between 20 and 24 weeks, and then determine when to add each phase. This may be determined by other races you plan to run.
If you are training for a season of shorter races, then a period of aerobic base training may lead to hills, then some race-specific pace running for any early season races, then faster anaerobic running at the high point of the season. Generally, your body will adapt to a training type in 4 to 6 weeks. For example, after a period of aerobic running, I will build in 4 weeks of hill work, running hill sprints, a hilly tempo circuit and a hilly long run each week, then phase in a 4-to-6-week period of threshold running and some early races for experience.”
Consider consulting with coaches like our very own Head Coach, Mike Gratton, who is experienced in Lydiard training and can provide a personalised application. While the principles are universal, individual factors like injury history, training background, and racing goals require customised adjustments.
Interested in finding out more about the Lydiard Method? Check out the book Run the Lydiard Way by Arthur Lydiard, the “Father of Jogging.” This must-read guide offers practical training routines and proven strategies for runners of all levels. Consider it your bible of aerobic-based endurance training!
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