Why Every Runner Should Steal Training Secrets from Arthur Lydiard

Step 1: Run slower.

Step 2: Run more.

Step 3: Profit.

Article over!

OK, it’s not quite that simple — but those two principles were at the heart of a training revolution led by New Zealand coach Arthur Lydiard in the late 1950s, and they’re still just as relevant today.

Before Lydiard, the dominant belief was straightforward: if you want to race fast, you train fast. Many runners pounded out short, brutal interval sessions and called it a week. The problem? That approach ignored one of the most powerful levers for endurance: volume.

Adding more running — at the right pace — triggers a cascade of aerobic adaptations: more mitochondria in your muscle cells, greater capillary density, a stronger heart stroke volume. All of these help you sustain speed for longer.

The key is how you add it. The only sustainable way to grow your mileage without breaking down is to run most of it at an easy pace — and to build gradually, over weeks and months, not in one giant leap. For some runners, “more” might mean adding a single short jog each week at first.

Sure, Czech legend Emil Zatopek could stack endless 400-meter repeats without flinching, but for mere mortals, that’s a recipe for burnout or injury. Lydiard’s insight was that, over time, you can safely grow your weekly mileage by keeping the bulk of it gentle, aerobic running — the training “long game” that builds a huge engine before you ever step on a track.

He didn’t just change elite racing; he also kickstarted the modern jogging movement, organizing public runs in Auckland that inspired Bill Bowerman and helped spark the U.S. jogging boom. In other words, whether you’re chasing Olympic medals or just trying to get through your local 5K without gasping, Lydiard’s fingerprints are on your training.

Where some modern coaches (myself included) diverge is in how to structure the year. Lydiard believed in clear, progressive phases: first build an aerobic base, then add strength work (think steady tempo runs and hill training), and finally layer in speedwork before racing. Today, we know it’s valuable to “touch” all energy systems year-round — even a marathoner benefits from occasional faster-than-marathon-pace running, and milers gain from regular aerobic work.

Does that mean hammering 200s every week if you’re training for a marathon? No. But it does mean avoiding months-long gaps where you never move your legs faster than your goal race pace. The Lydiard legacy isn’t about living in one phase forever — it’s about respecting the foundation while keeping every gear in the engine tuned.

I promised training “secrets,” and I am a man of my word:

1) Hills aren’t just for strength.
Lydiard was famous for hill circuits that developed both power and running form. These weren’t just short sprints — he’d mix in steep uphill efforts, flat strides at the top, jogging recoveries, even bounding drills to improve stride length and economy. Hills remain one of the most versatile tools for runners at any level.

2) Make your long run count.
Most distance runners already do long runs, but the key question is: long enough? It’s relative — 3–5 miles might be a “long run” for a beginner, while a marathoner might need 20+. A good guideline is around 20% of weekly mileage (e.g., 10 miles if you’re running ~50 per week). And remember: build gradually, don’t jump the distance all at once.

3) Race with purpose.
Love racing every weekend? That’s fine if fun is the goal. But if you’re chasing PRs, less can be more. Frequent racing means constant tapering and recovery — cutting into training time. Instead, use most races strategically: stack consistent training, test yourself with a tune-up (like a half before a marathon), and save your best for the goal event.

You don’t need 100-mile weeks to get Lydiard’s benefits. Follow his principles: build gradually, keep most runs easy, touch all gears, and stay consistent.

Apply them at your level — and watch your engine grow.