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.

Post Race Recovery

So, you just finished your half or full marathon. You are now entering the post-race recovery phase. This next phase is critical to complete before you start another training cycle. A good rule of thumb is that you need one day of recovery for each mile run in the race. So, 13 days of rest for a half marathon and 26 days of rest for a full marathon.

The reason why is quite simple; you have damaged the muscle fibers in your legs. You may not feel it but it’s there at the cell level, its deep tissue damage. These fibers have to repair themselves and this takes time and care.

Recovery doesn’t mean no running. It means take a few days off, eat well, re-hydrate and rest. But you can run. This is the time to really listen to your body and do feeling based jogging or running. Take it slow and easy, your body tells you what you can do.

In looking back at my training logs, I noticed the day after the marathon I did real slow jogging. Then for the next five days simply jogged how I felt each day. It was not only a physical rest and repair but a mental one as well. This continued for three weeks while I recharged. By week four I was feeling good again and mentally ready to start another cycle. While I was disciplined in terms of running most days, I also felt confident taking a day completely off if I didn’t feel recovery progress was being made. And do not underestimate the importance of mental recovery, taking a break from training is actually training.

Here's an example of a recovery week for a 6 day a week runner:

• Sunday: slow jog of 45 minutes

• Monday: slow jog of 25 minutes

• Tuesday: slow jog of 35 minutes

• Wednesday: 25-minute jog with some strides

• Thursday: slow jog of 35 minutes

• Friday: rest day

• Saturday: “faster” jog of 35 minutes.

As one would go through the weeks the pace quickens and the duration lengthens. If you were on a four day per week plan, then focus on a longer jog, medium jog and short jog with the fourth workout being a jog with some strides.

There are several recovery indicators to watch as well:

• Morning Heart Rate: It will be elevated most likely for a few days, monitor it and note when it returns to normal resting rate.

• Weight: Watch for weight loss of one pound or more. If you are losing weight while recovering it says your recovery will take longer.

• Sleep: Keep track of your hours of sleep. During early phases of recovery, it can be less than normal. When it returns to normal you are recovering.

Want a recovery plan that transitions smoothly into your next training cycle? Our Lydiard Method coaches guide you through every phase—from post-race rest to base building. Join our Run Club for easy comeback runs with a supportive crew.