Ebook: Healthy Intelligent Training: The Proven Principles of Arthur Lydiard

Cover; Contents; Acknowledgements; Foreword Barry Magee; Foreword Lorraine Moller; About the Author; Introduction - Keith Livingstone; Prelude; Growing Up with Lydiard; How to Use This Book; Making Training Specific; The Great Secret; The Tortoise and the Hare; Efficient or Effective?; Marathon Edurance for Middle Distance Speed; Keep Things as Simple as Possible ... but Not Simpler.; Part 1 The Training Pyramid; Physiology of the Lydiard Training Pyramid; Running Physiology Terms; Enzymes, Acids And Chemistry; Muscles; Characteristics of the Three Main Muscle Fiber Types.

""Heart Rate and Training Zones """"Simplified""""""How the Cardiovascular System Changes; Training by Heart Rate; Establishing Maximal Heart Rate; Establishing VO2 Max Heart Rate; Establishing Anaerobic Threshold Heart Rate; Establishing Your Resting Heart Rate; Establishing Your Heart Rate Reserve; Establishing Your Training Intensities; Heart Rate Monitor Tricks; Nic Bideau on Heart Rate; Cardiac Drift; Aerobic Runs; Training Terms; Steady Stuff; Sub-Threshold Runs; Threshold Runs; How Lactic Acid Builds Up Exponentially Above Threshold Speed.

Relating Running Speeds to Threshold Running SpeedRelating Running Speeds to VO2 Max Running Speed; Fast Stuff; VO2 Max Intervals; Glycolytic (Lactic) Repetitions; Leg-Speed Drills; Types of Anaerobic Exercises; 1. Alactic Exercise; 2. Glycolytic (or Lactic Exercise); 3. VO2 Max Exercise; More on VO2 Max; ""Part 2 """"Complex"""" Training Systems""; Start with the End in Mind; Part 3 The Lydiard System Explained; First Things First - Your Training Diary; The Lydiard Endurance Base in Detail; There's a Time and Place for Everything; Flexibility and Individuality; Train, Don't Strain.

Absorb Your TrainingRome Wasn't Built in a Day; Effort Runs; Learn About Your Body; Maintain Speed and Technique; Consistency with Variety; The Long Run: How it Increases Anaerobic Potential!; Base Running: Do's and Don't's; Part 4 Recovery, Nutrition And Body Therapies; Recovery from Long Runs; Oiling the Machine; Female Athlete Triad; Maintaining the Chassis & Electricals; Podiatry; Massage Therapies; Chiropractic; Part 5 Hill Resistance Training Overview; Hill Training: Do's and Don't's; Hill Training - The Lydiard Way; The Three Lydiard Hill Exercises; 1. Steep Hill Running.

2. Hill Bounding3. Hill Springing; Downhill Striding ; Wind Sprints; A Word of Caution Here; More Words of Caution; Alternatives; Part 6 The ""Anaerobic"" Training Phase Overview; Milk and Vinegar; How Gentle Aerobic Running ""Restores""; Developing the Ability to Tolerate Oxygen Debt; What Exactly Is ""Fast?""; Why Anaerobic Training Isn't Speed Training!; A Real Case History Of ""Speed Technique"" Success; The Fundamental Difference Between Middle Distance and Distance Running; How Peter Snell Trained for 1.44.3 on Grass in 1962; What Was the Physiology Again?; First Anaerobic Phase.

Multiple Long Intervals, Short Recovery, and VO2 Max Time Trials.

Healthy Intelligent Training is for all serious middle distance athletes and coaches. It is based on the proven principles of New Zealand's Arthur Lydiard, the Runner's World 'Coach of the Century', who trained a motley band of neighborhood kids into feared Olympic medalists, and kept on doing it, around the world. These principles have since guided athletes from many nations to world records and Olympic Gold medals. Now you can plan your own campaigns, and understand exactly what you're doing at every step. This book can be used and understood by everyone. A former national-level runner and.