Recovery Runs: The Most Important Run You're Probably Skipping

Why Recovery Runs Are the Foundation of Smart Training

Coach Lydiard used to say "you have to learn to run slow, to run fast." He was getting at the fundamental training concept: Stress + Rest/Recovery = Adaptation. Stress without rest and recovery leads to illness, injury, and compromised race day performance.

How Recovery Runs Fit Into the Lydiard Week

In Lydiard training, Saturdays are a higher intensity workout — an Out & Back or a Progress Calibration Run. Depending on where the runner is in their training cycle, the pace for these may be approaching goal race pace. That effort is followed the next day by a long aerobic recovery run. During this run you are burning fat, building capillaries, and servicing repair of your muscle fibers.

What Pace Should Recovery Runs Be?

For a 3:30 marathoner running 8:00 race pace, aerobic recovery run pace is 9:00-9:30. The cycle I ran 2:21 (5:22 pace), I generally hit my aerobic runs at 7:00-7:30 pace. And Kipchoge? Even the best in the world builds slow, easy aerobic recovery runs into their training — his recovery pace starts at up to 9:30 per mile for runs of 12 miles.

Want a personalized recovery strategy? Bob and Jennifer at Running Niche are both Lydiard Certified Coaches who build smart training plans that balance effort and recovery. Join our Run Club or stop by the store to learn more.

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.

This past weekend we had two runners enter the Creve Coeur Half. All ran well, and their effort was well within their target pace range. They, as our other Lydiard runners, ran this on top of a couple harder workouts on Tuesday and Thursday prior at they are still in integration phase and not tapering yet. Shown in the pic here, Bree, Emma, Heather and Marie all achieved their target paces, Brennan actually won the 7k, while Caleb and Tracy also hit their pace plan. All these runners approached this as a workout and is part of their Lydiard training plan.

Now, the timing is right to jump in a couple races as a part of your training. Do not “race” them and be sure you understand what is important to get out of the workout.

If you would like to learn more about the Lydiard® Method, please visit our store, Running Niche, and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

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.

Lydiard Training Pyramid

Interval Training Timing: When to Incorporate It Into Your Running Routine

In Lydiard training, aerobic base building takes 8-10 weeks and hill strengthening 4 weeks. Check out the Lydiard training pyramid shown here. Phase 3 in turn is 4 weeks of anaerobic development. If runners attempt this to soon, they have high risk of injury as their body simply is not prepared to handle the increased intensity. Additionally, there is no need to do anaerobic work early on in a training plan and anaerobic training can only be sustained for 4-5 weeks before the body breaks down. So, it has to be thoughtfully timed in order to get the key benefits from the work.

If you are undertaking interval training, you should ask your coach, “what is it doing for me and why now?”

As Lydiard used to say: “If your coach can’t tell you why you are doing your workout, then you should get yourself another coach”.

Lydiard said that intervals are “tiring, exacting work”. These workouts are designed to be uncomfortable at paces well above anaerobic threshold with enough recovery between to get through the workout holding good form. In doing this the body gets exposed to acidosis which you will encounter at the later stages of your race. The end goal is to increase the body’s ability to buffer acids so high rates can be maintained for a long period of time.

Interval training and speedwork are two entirely different things. Keeping in mind that long distance running is mostly aerobic, therefore the ability to sustain pace above anaerobic threshold is important. Speed is much less important and requires short bursts and power building not needed in endurance running.

Generally speaking, an interval workout can be structured by repeats of 400m, 800m, 1200m and 1600m. Usually 5000m to 7000m in total with each interval being the time it takes for heartrate to come down to 130 bpm. On Lydiard the athlete is given a pace chart which indicates effort pace for ¼, ½ and ¾ effort. The first couple sessions are done at ¼ effort with subsequent ones being taken up to ½ or ¾ effort depending on how the runner is responding.

The distances can be varied depending on feel and mixing it up to keep it interesting. Depending on how many days a week the runner’s plan is interval sessions can be one or two per week.

Here at Running Niche, we are trained Lydiard certified coaches. Please stop in the store to learn more about the Lydiard Method.

Ready to know exactly when and how to add intervals to your plan? Running Niche coaches use the Lydiard Method to time your anaerobic development phase for peak results. Stop by the store to talk with our coaching team.

What do Mitochondria do in Muscle Tissue?

Why is building a solid aerobic base so critical? The foundation for a successful performance in your goal race starts many weeks before during the aerobic base building phase. This segment of training builds your "aerobic engine" which in turn allows you to handle your harder workouts as you progress through your training plan and building fitness.

Why Aerobic Base Building Matters

Remember there is "running" and then there is "training". There is a huge difference. Training is based upon science and building certain physiological systems you will need at full capacity to do your best in your goal race. I came across this chart recently which does a great job of simplifying why slower aerobic running is critical in building a good aerobic base.

Understanding Mitochondria’s Role in Muscle Tissue

It comes down to that little engine at the cellular level called Mitochondria. You want as many of these guys as possible. Slow aerobic running during base building has been shown in some studies to actually double the amount of Mitochondria! So as you are out there putting in your time on your feet and your friends are asking why you are running so slowly, here is your answer.

Building Mitochondrial Density the Lydiard Way

Within Lydiard Training, Aerobic base building is 10 weeks of a 24 week program. It truly is the foundation upon which the next four phases in sequence are built: Hill Strengthening, Anaerobic Development, Integration/Coordination and Tapering.

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.

Maximizing Training Benefits: Avoiding Common Mistakes

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”.

What 'Pulling the Plant Up by Its Roots' Means

About this time, it’s quite natural to want to “test yourself”. Coach Lydiard used to call it “pulling the plant up by the roots”. You want to see what’s there, how things are coming along. But beware, this is one of the worst things you can do at this point in time. As with plants, once you pull up the roots, it may or may not do well once you replant it.

The Risk of Overtraining Near Race Day

What happens is this: You’re feeling too good on a harder, tempo type workout and all of a sudden, your pushing the pace. Too fast. In some cases, well in excess of goal race pace. Just because you can, doesn’t mean you should. Physiologically, even though you felt good, you are breaking yourself down, not building up and adding fitness. Its almost like you’re running your race in training. This isn’t training, this is simply running. Training is thoughtful, purposeful and controlled.

Trust the Taper Process

This is not the “right” workout and “it’s always better to under do it than overdo it”. Trust in your plan. See it through. You won’t know your real potential on race day unless you allow the plan to play out. On Lydiard training there are times where controlled racing situations are recommended. Usually this comes about four weeks out from race day and specific parameters are laid out to stay within, based upon how the prior three weeks workouts have gone. From these we then analyze the run and use this information to drive race strategy.

Remember, trust in your plan. By pulling up the roots, you may kill the plant.

If you would like to learn more about the Lydiard® Method, please visit our store, Running Niche, and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

Why You Should Rethink the 20 Mile Long Run: Marathon Training Tips

Why the 20-Mile Run is a Controversial Training Method

As we head into early March, I'll see the "holy grail 20-mile run" pop up on training groups’ social media over the next couple weeks in prep for target races late March and early April. Here are some thoughts on whether or not to do the infamous “20 Miler” as you are considering including such a run(s) in your training.

Understanding the Limits of Long-Distance Runs

So, who should be doing 20 milers and when? The litmus test is; can you complete it in less than 2 hour 30 minutes or 9:00 per mile. If yes you are good to go. And doing a 20 miler at least 4 weeks out from goal race is workable. Anything closer jeopardizes fitness, may cause breakdown, sickness or even injury. The longest you should go is 2:45 as beyond that the muscle fibers in your legs incur damage, which then takes days or even several weeks to repair. The slower the runner the more time it will take, the more pounding on the legs creating more physical stress which is impossible to recover from only 4 weeks out from goal race.

Insights from Experienced Marathon Coaches

Dr. Jack Daniels is a world renown exercise physiologist and a coach of Olympic athletes. He received his doctoral degree in exercise physiology from the University of Wisconsin. Named "The World's Best Coach" by Runner's World magazine. Daniels outlined his training philosophies in the 1998 book, Daniels' Running Formula. He mentors and coaches some of America's top distance runners in the country.

Dr. Jack recommends long runs be capped at 2:30 to 3:00 hours max. He says running longer than that offers high risk of injury and burnout. Click here to watch his famous explanation of this on YouTube or watch in the video in this blog post.

Strategies for Building Endurance Without Overtraining

So how should slower runners handle this? The day before their 2.5 hour run, they should be doing something of up-tempo pace, quicker pace of about an hour or so. Then within a 24-hour period they have covered 3:30, more than 15 miles most likely, haven’t damaged their legs and can properly recover. If you have a coach telling you to go out there and run the “20” and you can’t get it done in less than 2:30 ask them why, what is the benefit and how are you going to recover from this without injury. Ask about the science behind their pushing you to do this. We can tell you it’s not there. One last thought is that many times we hear the idea that the runner needs the mental confidence they can run 20 miles. That confidence comes at a steep price, of getting injured, sick or missing workouts and in the end actually jeopardizes the runner’s ability to achieve their goal in the marathon, whatever it may be.

What should you do instead to address the need for longer runs? We have our Lydiard trained runners the day before do an easy run of 8 miles and the next day do your long aerobic run of 10-12 miles. Sometimes depending upon where they are in the cycle the day prior will be of a higher intensity. Within 24 hours you will get in your time, gain the training effect and won’t get hurt or sick. Remember your aerobic benefit occurs between 1 hour 30 mins and 2 hours 30 minutes. That’s the science.

Main Takeaways on the 20 Mile Run

• Research has shown that 2:00 - 3:00 hours on your feet, regardless of pace, is optimal for aerobic development. The major physiological benefit occurs between 1:30 and 2:30. Beyond that damaging muscle fiber breakdown happens that can take weeks to recover from.

• Recovery from this damage takes minimally 14 days and, in some cases, longer.

• The immune system is severely compromised, which increases the risk of contracting colds and the flu and is one of the major causes of overtraining.

• If one's long run training pace is 7:00 per mile, it takes the runner about 2:20 to complete a 20 miler. If one has a 9:00 pace it takes about 3:00 is to finish a 20-mile workout. If your comfortable aerobic pace is 9:00+ you should not be undertaking the "20 miler", let alone doing multiple ones leading up to your target race. If your coach is recommending you include 20 milers in your plan over the next couple weeks, and your aerobic training pace is 9:00+, ask the question ‘why do this, what is the benefit, and what are my risks?'

• It is the time on your feet that is critical, not the actual distance. If you are out over 3:00 you dramatically increase your probability of injury/illness which in turn may impede your end goal of finishing your marathon.

• The physical damage from doing the 20 Miler far outweighs any perceived mental benefit to doing a 20 miler(s) leading up to their marathon. Completing a marathon is a physical endeavor, 99% aerobic. In those last few miles the "mental benefit" of having completed 20 mile runs in training won't help the runner overcome the physical damage incurred.

• Arriving at the start line healthy and injury free after having completed a thoughtful training plan, based in science, where each workout serves a purpose and builds on one another is a better way to go.

If you would like to learn more about the Lydiard® Method, please visit our store, Running Niche, and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

For more information on the topic, check out the video below on Running Niche’s YouTube channel of Bob discussing these same ideas.

Want a smarter race strategy? Running Niche coaches use the Lydiard Method to build marathon readiness without relying on the traditional 20-miler. Stop by the store to discuss your training plan.

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.

Adjusting Your Training Plan by Timeline

• Scenario 1: You are in the last 2-3 weeks before goal race. In this situation its best to finish it out and run a simulated race on goal race day. The thinking here is that you’ve done 90% of the plan and are in great shape. Why not see how good? So on “race day” here’s what I’d recommend: If your race was a full marathon, run a hard 10 miles, half marathon or even 15 miles at race pace. Push it and see what you can do. Prep for it the day before just like it was a real race. You then can use this time to help drive your Fall training plan and there will be important learnings coming out of it to evaluate. If you goal race was a half marathon then either do a 10k, 10 mile or a half. If it was a 10k, then either do a 10k or 5k.

• Scenario 2: You are in the last 6 weeks before goal race. This one is more complex. You have a choice to make. One is complete the plan which takes you to early May, run your simulated goal race, recover, then start your Fall cycle. The other choice is to shorten your current cycle, go immediately into one week of integration, then one taper week. Then run a simulated goal race. This would take you to mid-April, then take two weeks of recovery before you start your Fall cycle. The same simulated race guidelines as noted above apply here too.

• Scenario 3: You are 6+ weeks out and you feel your goal race has a good shot at not being cancelled. These would be races in late May and into June. My advice here is to continue your plan as scheduled for the time being. You are continuing to build fitness. Best case is your race happens; worst case is you need to shut it down early. In that situation follow the advice noted above in shortening your cycle.

Moving Forward After a Cancelled Race

If you would like to learn more about the Lydiard® Method, please email info@runningniche.com or visit our store, Running Niche, and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

Not sure what to do next? The Running Wizard is a free tool that builds a personalized Lydiard training plan based on your goals and current fitness. Stop by Running Niche to discuss your options with our coaching team.

What Makes a Great Running Coach?

Finding the right running coach can make the difference between spinning your wheels and achieving a real breakthrough. But what qualities define a great coach? Here are the key characteristics that set an effective running coach apart.

What to Look for in a Running Coach

1. In-Depth Knowledge — A great coach possesses a deep understanding of training principles and the underlying physiology. They can explain the purpose and benefit of every workout, so you're never just going through the motions.

2. Open to Dialogue — A good coach welcomes questions about training methods. Constructive dialogue leads to better understanding and better performance.

3. Values Commitment — Time and dedication are everything in distance running. A great coach emphasizes this from day one and holds athletes accountable throughout the journey.

4. Asks and Listens — By actively asking questions, a coach understands what's happening in the athlete's life and adjusts the training plan accordingly. Life happens — a good coach adapts.

5. Intuitive Adjustment — An effective coach knows when to modify a workout or call a rest day. Emotional fatigue and minor discomforts escalate if ignored. The best coaches catch this early.

6. Motivates with Honesty — Great coaches motivate without inflating expectations. They give straightforward evaluations of progress and fitness — even when the truth is hard to hear.

7. Real-World Experience — Having experienced training, racing, successes, and failures themselves, a competent coach draws from personal experience to guide athletes through the same challenges.

8. Accreditation and Expertise — Proper accreditation matters. It demonstrates a clear coaching philosophy and a thorough understanding of training methodology.

Pictured above: coaches Bill Bowerman, Nobby Hashizume, and Arthur Lydiard. Nobby is one of the world's foremost authorities on the Lydiard Method and has been an invaluable resource to Bob and Jennifer at Running Niche, helping interpret Lydiard principles and sharpen our coaching approach.

Ready to work with a coach who embodies these qualities? Bob and Jennifer are both Lydiard Certified Coaches offering personalized training plans for runners of all levels. Stop by the store or join Team Running Niche to get started.

How to Run Slow to Run Fast: The Science Behind Lydiard Aerobic Training

One of the most common questions we hear at Running Niche is "why am I running so slowly?" Coach Nobby Hashizume — one of the world's foremost authorities on the Lydiard Method — answers that question better than anyone.

Why Elite Runners Train Slow

"First of all, the largest portion of the Lydiard training plan are Aerobic Long Runs. One of the most frequently asked questions is; why so slow? I cannot stress enough the fact — my good friend Toshi Takaoka ran a 2:06:16 marathon, yet he ran 90% of his training at 8-minute-mile pace.

Kenyan legend Henry Rono set 4 world records within 81 days in 1978. His training was divided into three categories: Snail pace, Ostrich pace, and Deer pace — four days a week at Snail pace, around 8-9 minute miles. He learned this from 4x Olympic champion Lasse Viren, who ran 70-90% of his miles at under 140bpm heart rate.

There's no such thing as running too slow. It is always better to go a little too slowly than too fast — you have to learn how to run slow in order to run fast." — Nobby Hashizume

Build Your Aerobic Base the Lydiard Way

The oxygen consumption diagram above explains why: easy aerobic running keeps your body in steady-state oxygen consumption, building mitochondrial density and aerobic capacity without accumulating oxygen debt. This is the foundation of the Lydiard Method.

Ready to build your aerobic base the right way? Bob and Jennifer at Running Niche are both Lydiard Certified Coaches who develop personalized training plans built on smart, easy running. Stop by the store or join our Run Club to get started.

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!

Signing up for a Lydiard plan is done via The Running Wizard. You will be asked a series of questions to drive the plan specific to you and your current fitness level.
Here is the link to The Running Wizard: www.runningwizard.net

If you would like to learn more about the Lydiard® Method, please stop by the store and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

Want to peak at the right time for your goal race? Our Lydiard Method coaching builds every phase—from base to taper—around your race day. Join our Run Club to train with runners who share that focus.

Progress Calibration Runs: How to Train at Race Pace the Lydiard Way

What Is a Progress Calibration Run?

Different training systems have different names for essentially the same type of workout. In Lydiard training, once the aerobic base is built and the runner is well into hill or interval training phases, there is a once-per-week Progress Calibration Run. Under Tinman training it's called a "critical velocity run" — under Canova a "fast continuous or fast progressive run."

How PCRs Work

These workouts come at specific times during the training cycle as the runner progresses through their plan. A Lydiard PCR is based on heart rate and pace. HR can go as high on average as 175. Pace builds to faster than race pace for a specific duration. The physiological benefit is getting the body used to faster, steady-state, just below lactate threshold running.

The mental benefit is equally important — the runner learns what fast pace feels like, and as they progress through the cycle they learn they can maintain that faster pace with the same effort. Done properly, augmented by recovery runs and the other Lydiard workouts during the week, the runner can run faster pace at the same heart rate week over week.

PCR in Practice

During a PCR there is a defined duration and heart rate range to monitor. The goal: run each mile progressively faster by a few seconds and still feel like you could have gone further. Here's Lori G's PCR from Saturday — a textbook example. She averaged 9:42, HR well within range, each mile progressively faster. In about four weeks she'll be running these at her 9:00 min per mile marathon race pace for longer durations at the same heart rate. There are no shortcuts — do the work, you earn the benefit come race day.

Want help interpreting your calibration runs and adjusting your training? Stop in and talk with Bob Dyer or Jennifer Henderson at Running Niche — both are Lydiard® Certified Coaches. Browse our GPS watches to track your PCR heart rate and pace data.

Why One Successful Marathon Per Year Is the Smart Approach

What do you do next after your fall marathon is complete? So, you just finished NYC. Achieved your goal. Now what? Got this question the other day. Here's a path to consider.

How Many Marathons Should You Run Per Year?

Endurance training is an iterative process. Lydiard Method training cycles build on one another. As I've said before, building fitness is about stress and recovery. Assuming you are on a smart post marathon recovery plan of a few weeks, now comes the decision about what to do next. I've always felt that one successful marathon per year is smart. How you measure that success will vary from runner to runner, but for me it was time improvement.

Use the Spring to Build Speed

Now consider working on your shorter distances and pace in your next cycle. For example, for the Spring target a 5k or 10k. A plan for these, while still providing a good aerobic base building component, will have you working on shorter, yet faster paced tempo runs, fast interval sessions during the anaerobic phase and of course testing yourself in controlled races as you head towards peak. The beauty of this is once you complete this cycle, you can move right into your marathon training cycle for Fall with an 18–24 week plan. The benefits? Your fitness level will have increased, your aerobic base will have grown, your fundamental speed will have improved, and you will have set yourself up for a productive next training cycle for a goal half or full marathon.

If you'd like to learn more about the Lydiard Method, stop in and talk with Bob Dyer or Jennifer Henderson at Running Niche — both are Lydiard® Certified Coaches. Join our Run Club to stay consistent 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.

Under the Lydiard Method, just as the phases within a cycle build upon one another, training cycles in total also build upon each before it. Remember that training is an iterative process, disrupting this process leads to a decline in fitness. As you finished your fall cycle, took a month of recovery running if you ran a marathon, you’re ready to start the next cycle for spring. You are starting this cycle at a much higher level of fitness as you just completed 18-24 weeks of training. Your new training cycle plan will be consistent with your new fitness level. This means not only will the intensity of your Out & Backs, Progress Calibration Runs and Intervals will be higher but also your aerobic runs pace will be a bit faster. And your goal race projected time will be faster. As an example: A 4:20 marathon for Fall sets you up for a 4:10 marathon for Spring, if you begin a new training cycle. Or a 3:55 leads to a 3:45.

However, if you skip a cycle, essentially this means you are starting over at the same place you were as you began your Fall cycle. And that assumes you have maintained some sort of aerobic base during this down period.

I also understand that for some, moving into a new, equally intense cycle may not be ideal at this point in time. Remembering the principles of consistency and that training is iterative, the Lydiard Method offers additional options to maintain and build your fitness.

Different Lydiard® Method training plans offered at www.RunningWizard.net.

I advise our marathon runners to focus in Spring on a 10k or Half Marathon premium plan to work on enhancing their endurance and speed. While these can be 24 weeks in duration, they also can be shorter.

For some it may be best to embark on a “Base to Race” plan which focusses on aerobic conditioning and can be as short as 10 weeks.

In either case, each will help set you up to begin your Fall marathon training cycle in a higher state of fitness setting up the opportunity for you to again achieve your target race goals whatever they may be.

Lastly, there is a myth out there that the Lydiard Method is just for marathoners or “fast” runners. It’s not. The principles of periodization work for all runners regardless of their experience level. It’s personalized to you and your starting fitness level. That is why there are Up and Running or Up and Racing plans for those starting out in their fitness quest or coming off injury or surgery (like me).

If you would like to learn more about the Lydiard® Method, please stop by the store and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

Struggling to stay consistent between race cycles? A Lydiard Method coach keeps you on track with structured plans that build on each other year-round. Join our Run Club to stay accountable with a community that shows up every week.