🔹 DeMoor Store: https://www.demoorstore.com/ Get your gear today DGR! In the early phases of half marathon training, running easy and long distances is essential for laying a solid foundation. This approach is closely aligned with the principles of Arthur Lydiard, a legendary New Zealand coach who revolutionized middle- and long-distance running by focusing on aerobic development before adding intensity. Buildin an Aerobic Base One of the central tenets of Lydiard's training philosophy is the importance of developing a strong aerobic base. Early in the training block, the focus is on running easy and long distances to increase the body's ability to transport and utilize oxygen efficiently. This phase is often referred to as the “base training” phase. By running at an easy pace, usually around 60–75% of maximum heart rate, runners improve the efficiency of their cardiovascular system. This allows them to run longer without fatiguing, because the body becomes better at burning fat for fuel, rather than relying solely on carbohydrates. This increased endurance forms the backbone of a strong performance come race day. Building Endurance Through Long Runs Lydiard was a strong advocate for long runs, which are a key feature of his training programs. In the early stages of a training block, long runs are usually performed at a relaxed, conversational pace. The goal is not to push the body to the limit but to gradually increase the distance over several weeks. This adaptation strengthens the heart and muscles, improves capillary density, and enhances the body's ability to handle longer efforts. Lydiard believed that endurance was the most important quality for long-distance runners, and long, easy runs help develop this quality by allowing the body to adapt to sustained efforts. As a runner becomes more accustomed to long distances, their ability to run at higher intensities (later in the training block) improves, because the body becomes more efficient at handling prolonged efforts. Gradual Progression One of Lydiard's key strategies was the concept of gradual progression. In the early stages of training, it's important to focus on consistency rather than pushing for immediate performance gains. Running long and easy helps to avoid the risk of burnout or injury that can come from starting too aggressively. As the training block progresses, runners can then begin to incorporate more intensity—through tempo runs, interval training, and hill work—once a sufficient aerobic base has been established. This slower, steady buildup not only prevents injury but also primes the body for the more intense phases that come later in the training cycle. By focusing on easy, long-distance runs, runners also reduce the risk of overtraining, which is a common pitfall when athletes attempt to build speed before their endurance is ready. Psychological Benefits Aside from the physiological benefits, running long, easy distances early in the training block has psychological advantages. It allows runners to build mental toughness, develop a rhythm, and become more comfortable with the time and mental focus required for long-distance running. This “time on feet” builds the endurance not just of the body but also of the mind, which is crucial in the later stages of a half marathon when fatigue begins to set in. The Lydiard Legacy Arthur Lydiard’s philosophy of prioritizing aerobic endurance in the early stages of training has been validated by generations of runners who have followed his principles. His method doesn’t just emphasize physical preparation but also fosters a balanced, injury-free approach to training. By focusing on easy and long runs early in the training block, runners build a strong foundation that sets them up for success in the more intense phases of the program and, ultimately, on race day. In sum, the key to Lydiard-style training is patience. Building the aerobic base and increasing endurance through long, easy runs in the early phase of a half marathon training block not only improves overall performance but also prepares the body and mind for the challenges that come in the later stages of training and on race day. This approach, while requiring time and consistency, pays dividends in the form of sustainable progress and race-day success. Seth James DeMoor PO BOX 1972 Englewood, CO 80150 USA Seek Beauty Work Hard & Love Each Other