Lydiard's 3,000 Meter Training

The following is Lydiard's 3000 meter training for high school age runners. The schedule is taken from the book "Running The Lydiard Way" published in 1978.

For as long as possible:
Monday - Long aerobic running, 1 hour
Tuesday - Long aerobic running, 1 to 1.5 hours
Wednesday - Time trails, 5,000 meters
Thursday - Long aerobic running, 1 to 1.5 hours
Friday - Easy fartlek running, 30 minutes to 45 minutes
Saturday - Time trials, 10,000 meters
Sunday - Long aerobic running, 1.25 to 1.5 hours

For 4 weeks:
Monday - Hill springing, steep hills or step running, 45 minutes
Tuesday - Long aerobic running, 1 to 1.5 hours
Wednesday - Easy fartlek running, 45 minutes
Thursday - Hill springing, steep hills or step running, 45 minutes
Friday - Leg speed, 8-10 x 100 meters
Saturday - Time trials, 5,000 meters
Sunday - Long aerobic running, 1.25 to 2 hours

For 4 weeks:
Monday - Time trials, 3,000 meters
Tuesday - Repetitions, 8 - 12 x 400 meters
Wednesday - Long aerobic running, 1 to 1.5 hours
Thursday - Repetitions, 8 - 12 x 200 meters
Friday - Leg speed, 8 - 10 x 100 meters
Saturday - Time trials, 5,000 meters
Sunday - Long aerobic running, 1 to 1.5 hours

For 4 weeks:
Monday - 6 - 10 x 100 meter wind sprints (one every 200 meters)
Tuesday - Easy fartlek running, 45 minutes
Wednesday - Time trials, 200 meters; pace judgement running, hill springing
Thursday - Jogging, 1 hour
Friday - Relaxed striding, 3 x 300 meters
Saturday - Race, 1,500 meters or 3,000 meters
Sunday - Long aerobic running, 1 to 1.5 hours

For 1 week:
Monday - 12 - 16 x 45 meter wind sprints (one every 100 meters)
Tuesday - Jogging, 45 minutes
Wednesday - Time trials, 3,000 meters, fast
Thursday - Easy fartlek running, 45 minutes
Friday - Relaxed striding, 3 x 200 meters
Saturday - Race, 3,000 meters
Sunday - Jogging, 1 hour

For 1 week:
Monday - 12 x 45 meter wind sprints (one every 100 meters)
Tuesday - Easy fartlek running, 45 minutes
Wednesday - Time trials, 800 meters
Thursday - Jogging, 45 minutes
Friday - Jogging, 30 minutes
Saturday - First important race
Sunday - Jogging, 1 to 1.5 hours

Continuation of racing:
Monday - Easy fartlek running, 45 minutes
Tuesday - Relaxed striding, 4 x 200 meters
Wednesday - Race, 200 meters; pace judgement running, hill springing
Thursday - Easy fartlek running, 45 minutes
Friday - Jogging, 30 minutes
Saturday - Race or time trials
Sunday - Jogging, 1 to 1.5 hours