As my first effort to post more general training advice, I am going to discuss the training plan I designed for my spring marathon training, which is based on: 1) Arthur Lydiard’s training system; 2) Dr. Phil Maffetone’s “180 Formula;” and 3) input based on the strengths and weaknesses of my fall racing season. This plan targets the Inaugural Queens Marathon. This is the first post in a series of posts about this training plan.
As an initial matter, in order to discuss the plan I need to provide some background about the Lydiard System, Maffetone’s training philosophy, and how I’ve adopted them to my own training. Further, because Lydiard’s overall training plan contains five phases, this post will address why I adopted this plan, and subsequent posts will address each phase of the plan.
Arthur Lydiard Background
Lydiard (July 6, 1917-December 11, 2004, born Auckland, New Zealand), trained Olympic medalists Murray Halberg (Gold, 5000 meters, 1960 Olympics), Peter Snell (Gold, 800 meters, 1960 Olympics, Gold, 800 and 1500 meters, 1964 Olympics), and Barry Magee (Gold, Marathon, 1960 Olympics). He revolutionized endurance training with his phased training plan. This “periodization” has become the basis of most modern training programs. To learn more about his life and his system, check out this link.
Lydiard’s Training System is broken into five phases, identified as follows:
- Aerobic Base Training, which lasts as long as possible
- Hill Training and Leg Speed, which last four-six weeks
- Anaerobic Development, which last four weeks
- Sharpening, which lasts four weeks
- Freshening Up (a/k/a Tapering), which lasts approximately two weeks
The goal of the plan (and why I find it so intriguing) is to allow a runner to hit peak fitness and performance at his goal race.
Dr. Phil Maffetone Background
Maffetone, a doctor of chiropractic, was one of the first coaches to employ heart rate monitors in training endurance athletes. He trained, among others, Mark Allen, the six-time Ironman World Championship winner. He champions a training system in which endurance athletes perform most of their training at or below their “maximum aerobic heart rate,” a number determined by Maffetone’s “180 Formula,” by which a runner subtracts his age from 180 and then adjusts for other factors such as injury, illness, and experience. Such running is generally well below one’s fastest speeds. For example, at my maximum heart rate as determined by the 180 Formula (144 beats per minute), I can run at a top speed of 7:00/Mile, but can currently run a 5k at a 5:43/Mile pace.
Ultimately, Maffetone would have an athlete train at or below this maximum aerobic pace until his development plateaus, at which point he would incorporate anaerobic training for a period of no longer than 5 weeks. He would also have any athlete beginning to use his system to train at or below his maximum aerobic heart for at least three months (and preferably up to six months) before incorporating any strength training or anaerobic workouts. He also advocates other adaptations for athletes, including eating a diet high in healthy fats balanced with complex carbohydrates.
Reflections on My Fall Racing Season
As I’ve discussed, I ran well this fall, and PR’d at the half marathon and marathon distances. While I found that my aerobic fitness was solid throughout the season, I felt that my muscle endurance (how long the muscles can tolerate the pounding impact of road racing) was lacking. So, I wanted to incorporate more miles and longer long runs early in the training season to improve my muscle endurance.
Training Plan: Putting Together all the Attributes
Ultimately, because I spent the months between May and September training almost exclusively at my maximum aerobic heart rate (which incorporated swimming and cycling as well), I felt confident that not only could I increase my training volume, but also increase its intensity. As such, the idea of the Lydiard System, which requires a much higher training volume, appealed to me. So, I decided to develop my spring marathon training plan using Lydiard’s system as a skeleton. Here’s how I planned it out, in six easy steps:
- I found my goal marathon, the Inaugural Queens Marathon, which is set for April 30, 2016.
- I counted back two weeks to April 17, 2016, and designated this period “Freshening Up”
- I then counted back four weeks to March 21, 2016 and designed the period between March 21 and April 16 as “Sharpening”
- I then counted back four weeks to February 22, 2016 and designated the period between February 22 and March 20 as “Anaerobic Development”
- I then counted back four weeks to January 25, 2016 and designed the period between January 25 and February 21 as “Hills and Leg Speed”
- I then designated all time before January 25 as “Aerobic Base Training,” during which phase I would do most of my runs at or below my maximum aerobic heart rate as determined by Maffetone’s “180 Formula.”
To see the plan laid out, check out my Training Plan.
In my next post, I’ll discuss Phase 1: Aerobic Base Training, including why it’s important and how it fits into the overall plan.