Running Niche Training Blog
Check back here often for insightful blog posts from Running Niche co-owner, Bob Dyer, (AKA “Running Niche Bob”) about training for competitive long-distance running using the Lydiard Method.
Recovery Runs: The Most Important Run You're Probably Skipping
Recovery runs are the unsung hero of Lydiard training. Learn how easy-paced running between hard sessions promotes adaptation, prevents injury, and builds your aerobic base.
Integrating Races in the Last Four Weeks of Training
Many of our Lydiard Method training runners are now in Phase Four which is called “Integration”. This phase is the bridge to peaking in goal race. Workouts within this phase are designed to simulate race conditions. Most of the hard work is done, and it’s time to start reaping the rewards, while keeping your target race top of mind. We had several runners jump into races last Sunday at the Creve Coeur Half Marathon. More on that in a few minutes.
Progress Calibration Runs (PCR) are used to practice pacing skills, simulate race conditions, get used to racing flats and try different fueling strategies. PCR’s are controlled steady state runs done at faster paces and designed to push the second half of the distance. The runner generally finds they are performing these faster than expected as their fitness level is more tuned now as they head into the tapering phase. These are strong but not full out or even 90% efforts. PCR’s can be done in a race if the runner is disciplined and doesn’t get tempted to “race”. They should also always feel that when finished they could have continued on. These are best done by actually entering races to fully experience the entire process from pre-race through to cool-down. Be sure your warmup and cooldown appropriately and under no circumstances should one sprint at the end as this increases the likelihood of injury. Save it for the real target race! Also, one important hint, do not start out too hard, work your way into it. And keep at 90% or below effort.
When Should I Start Interval Training?
Intervals are an important part of endurance training but must be done in sequence and the body must be well prepared.
Once the runner has built a solid aerobic engine through weeks of base building and built power and strength in their legs via hill strengthening, they are ready to take on anaerobic training commonly done through interval sessions. And don’t mistake these sessions for “speedwork” they are and have an entirely different purpose. Speedwork comes during the last few weeks as one gets close to goal race and is used for sharpening.
What do Mitochondria do in Muscle Tissue?
Why is aerobic base building so critical to marathon performance? Bob Dyer explains the science behind mitochondria — the cellular engines that slow, easy running builds — and why they're the foundation of every successful training plan.
Pulling the Plant Up by the Roots
“There is an impressive workout, then there is the RIGHT workout”, "It’s always better to under-do training than over-doing it”. -Master Coach Arthur Lydiard
Many are headed rapidly towards their date with a goal race, Spring is rapidly approaching.
If you have followed your training plan well, its about this time, that you’re starting to feel pretty good. Those long aerobic runs are easier, your Out & Backs or Progress Calibration Runs are going quicker with the same effort, while your intensity is going up your mileage is going down. All positive signs your fitness level is “coming round”.
Why You Should Rethink the 20 Mile Long Run: Marathon Training Tips
Is the 20-mile long run the best approach to marathon training? Learn why it might not be ideal and explore expert-backed tips for safer, more effective endurance-building methods.
Managing Training with Cancelled Goal Race
Sometimes your goal race gets cancelled, and you are faced with tough training plan decisions. Finish it out? Cut bait now and refocus on Fall goal race? Here are my thoughts on this through the lens of the Lydiard Training Method.
What Makes a Great Running Coach?
What separates a great running coach from a good one? Bob Dyer breaks down the 8 qualities that define an effective coach — from Lydiard-certified expertise to the intuition to know when an athlete needs a rest day.
How to Run Slow to Run Fast: The Science Behind Lydiard Aerobic Training
Why do elite runners train so slowly? Coach Nobby Hashizume — one of the world's foremost Lydiard authorities — shares why runners like Toshi Takaoka run 90% of their miles at easy pace.
Lydiard Peaking
Peaking is about being ready on your goal race day. Ready in every sense from physical to mental and all the other variables which go into preparation. It’s a long road to get to this point: Aerobic Base Building, Hill Strength Training, Anaerobic Development, Integration, Taper then Peak.
The Lydiard Pyramid, shown here, is designed to train the specific systems, in sequence, to lead you to a peak performance on race day. Do the work and you stand a good chance of attaining your goal!
Progress Calibration Runs: How to Train at Race Pace the Lydiard Way
What exactly is a Progress Calibration Run — and how does it differ from a tempo run or race effort? Bob Dyer breaks down the Lydiard PCR: the once-per-week workout that builds race pace fitness through heart rate-controlled progressive running.
Why One Successful Marathon Per Year Is the Smart Approach
You just finished your fall marathon. Now what? Lydiard coach Bob Dyer explains why one successful marathon per year is the smartest path to real improvement — and how to structure your training between cycles.
Training Consistency
You’re in that period after your goal race. Heading into the holidays. It’s easy to fall into that trap of “Oh I’ll start my next plan in a few weeks” or “I’m still going to run but not in a set or structured way”. I’d ask you to consider the following as you set your path.