Lydiard Aerobic Base – 12 Weeks

About the plan

The phase Arthur Lydiard considered non-negotiable: twelve weeks of pure aerobic conditioning, with no anaerobic work at all. It is the foundation on which the hill, anaerobic and sharpening phases are built later — and it is also an excellent block for anyone between two race cycles who wants to build volume back up without getting hurt. The week revolves around six runs: four truly easy ones, one steady run at marathon pace (Lydiard's "three-quarter effort") and a long run that grows from 1:10 to almost 2:00. Weekly strides keep the mechanics alive without producing acidity. Volume rises in three-week cycles with a fourth, lighter week, going from 4 h to 6:40 per week. By the end you won't be sharp enough to race — you'll be ready to train hard, which is exactly the goal. Note: hill sessions don't appear in this phase; where they have no pace of their own on the platform: the long, hard climb was mapped as @intervalo and the short bounding/hopping drills as @repetição. Terrain and effort are what matter — look for a steady 4% to 8% grade.