How to Run Slow in Order to Run Fast

Sharing here a recent post by Coach Nobby Hashizume to a training group. Nobby is one of the worlds foremost authorities on Lydiard training. The topic is learning how to run slow, in order to run fast.

"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, for example, with my good friend in Japan, Toshi Takaoka with a marathon PR of 2:06:16. He ran 90% of his training at 8-minute-mile pace!! He runs around 4:40 per mile pace for his marathon. Recently there was an article about Kenyan running legend, Henry Rono. He was one of the most talented runners of his time. He set 4 world records within 81 days in 1978.

His training was divided into three different categories; Snail pace, Ostrich pace, and Deer pace. He did 4 days a week at Snail pace and Ostrich and Deer one each with one day completely off. His ‘Snail’ pace was done at around 8-9 minute mile pace!! Henry said he learned this from 4X Olympic champion Lasse Viren who won 5k/10k in BOTH 1972 and 1976 Olympic Games. He would do 70-90% of his running at the pace with HR less than 140bpm and was very heavily influenced by Lydiard.

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