Lydiard Hill Circuit 3 Rounds
Three rounds of Arthur Lydiard's hill circuit, springing up a moderate hill, jogging the top, striding down fast and finishing with short wind sprints.
- Duration
- 1 h 03 min
- Distance
- 11.5 kmestimated
- Effort
- 65
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min | 15 min | 68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Spring up the hill on your toes | 2:30 min | 88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery Jog the flat at the top | 3 min | 55-68% HRmax60-72% FTP |
| 2.3 | IntervalTempo Stride downhill, fast and relaxed | 90 s | 78-86% HRmax82-89% FTP |
| 2.4 | RecoveryRecovery Jog to the flat | 2 min | 55-68% HRmax60-72% FTP |
| 2.5 | IntervalSprint Wind sprint on the flat | 20 s | 85-100% HRmax130-160% FTP |
| 2.6 | RecoveryRecovery Jog | 1 min | 55-68% HRmax60-72% FTP |
| 2.7 | IntervalSprint Wind sprint on the flat | 20 s | 85-100% HRmax130-160% FTP |
| 2.8 | RecoveryRecovery Jog back to the hill | 2 min | 55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 55-68% HRmax60-72% FTP |
About this workout
Arthur Lydiard placed a hill phase of about four weeks between his long aerobic base and the faster track work. Its centerpiece was a circuit. Runners sprang up a moderate hill on their toes, jogged the flat at the top, strode down fast but relaxed and then ran short wind sprints at the bottom. The uphill builds strength and elasticity, the downhill builds leg speed.
Warm up for 15 minutes. On a hill of 200 to 400 m, spring up for about two and a half minutes with a bouncy, high knee action. Jog for three minutes at the top, then stride down quickly for about 90 seconds. Jog for two minutes and run two wind sprints of 20 seconds on the flat. Jog back to the hill and repeat for three rounds. Cool down for ten minutes.
This suits advanced runners in the late base phase. Choose a hill that is not so steep that you have to brake on the way down.
Tips
- Springing is slow forward progress with a strong push from the toes.
- Lean slightly forward on the descent and let the legs turn over quickly.
- Keep the wind sprints fast but relaxed, not all-out.
Origin
Based on the hill circuit from the hill phase of Arthur Lydiard's training system.
Good for5k10kHalf marathonMarathon
Season phaseBase