Go Run Guys

LYDIARD MONDAY 🏃‍♂️

The Lydiard training pyramid is designed for one reason…

To have you at your best when your goal race comes around.

It starts with the foundation — aerobic development.

Then we build on that with hills, speed and finally race-specific work.

Each phase has a purpose.

And each phase prepares you for the next.

I think this is where the Lydiard system makes so much sense.

Runners often want to jump straight into the fast stuff because that’s what they think will make them race faster.

But…

YOU CAN’T BUILD THE TOP WITHOUT A STRONG FOUNDATION UNDERNEATH IT.

The timing matters too.

You don’t need to be doing your hardest and most race-specific training three months before your race.

We gradually change the training as the event gets closer, then reduce the load and allow the fitness you’ve built to come through.

The goal isn’t to be at your fittest today.

The goal is to be at your best when it matters.

That’s what the pyramid is designed to do.

Build it. Develop it. Then peak it.

We’re not just training hard. We’re building towards race day.

LYDIARD MONDAY 🏃‍♂️

The Lydiard training pyramid isn’t just a nice way of organising training.

It’s designed to get you ready to perform at your best on race day.

The foundation is the aerobic work.

Then we build on that with hills, speed and eventually race-specific work.

Each phase has a purpose, and each one builds on what came before it.

The mistake I often see is runners wanting to jump straight to the top of the pyramid.

They want the fast sessions because they’re training for a fast race.

BUT YOU CAN’T BUILD THE TOP WITHOUT A STRONG FOUNDATION UNDERNEATH IT.

The other important part is the timing.

You don’t want to be doing your hardest, most race-specific training months before your goal race.

The training gradually changes as you get closer to the event, so that the fitness you’re developing is most relevant when you need it.

Then you reduce the training load, recover, and allow all that work to come together.

That’s the point of the pyramid.

It’s not about doing every type of training all at once.

It’s about doing the right training, at the right time, so you’re ready to peak when it matters.

That’s a big part of what I love about the Lydiard system.

We’re not just training hard. We’re building towards something.

LYDIARD MONDAY

One thing I’ve learnt from coaching is that you can’t just coach the goal.

You have to coach the athlete.

Two runners can have exactly the same goal — say a sub-3 hour marathon — but that doesn’t mean they should be doing the same training.

Different history.
Different strengths.
Different weaknesses.
Different lives outside running.
Different ability to handle training.

That’s why I don’t believe in simply handing someone a programme and telling them to get it done.

The training has to fit the athlete.

Sometimes that means pushing them.

Sometimes it means holding them back.

Sometimes the best coaching decision is changing the session completely.

The goal is important.

But the athlete comes first.

Because ultimately, my job isn’t just to get you to the start line with a chance of hitting your goal.

It’s to help you become a better runner along the way.

Coach the athlete. Not just the goal.

LYDIARD MONDAY 🏃‍♂️

One thing I really like about the Lydiard approach is that it teaches us to be patient.

We live in a world where everyone wants the next session, the next PB and the next big breakthrough.

But running doesn’t really work like that.

You can’t rush the development of a strong aerobic system.

You can’t replace months and years of consistent running with a few really hard sessions.

And you certainly don’t need to smash every run to get fitter.

A lot of the work is actually pretty simple.

Run easy.
Run consistently.
Build the kilometres.
Let the body adapt.

Then, when the time is right, you add the other pieces.

Hills. Anaerobic work. Race-specific work.

It’s not about making every session hard.

It’s about making the right session hard at the right time.

That’s one of the things I love about Lydiard.

It’s simple, but it’s not easy.

And patience is a massive part of becoming a better runner.

Trust the process. 🏃‍♂️

Arthur Lydiard understood something that still holds true today: before you can run fast, you first have to become incredibly efficient at running easy.

Easy aerobic running isn’t just about accumulating kilometres. It’s where the real physiological adaptations begin.

Every easy run helps increase the number of mitochondria in your muscles, improves capillary density, strengthens the heart, and develops your body’s ability to deliver and utilise oxygen more efficiently. Over time, you become more economical, recover more effectively, and can handle greater training loads with less fatigue.

It’s not flashy training. It won’t always leave you feeling exhausted. But that’s exactly the point.

Too many runners chase fitness by constantly pushing the pace. Lydiard taught us that patience builds performance. A strong aerobic base gives every other phase of training something to build upon.

Whether you’re training for your first 5 km or your next marathon or ultra, don’t underestimate the power of running easy. Those steady kilometres are laying the foundation for everything that comes later.

As Arthur Lydiard proved decades ago, the greatest performances are built on a foundation of patient, consistent aerobic running.

Train with purpose. Trust the process. The aerobic base is where great performances begin.

Tarawera 2027.

It might seem a long way off, but if there’s one thing I’ve learnt over the years, it’s that the best ultra performances aren’t built in the last few months. They’re built from the decisions we make today.

I’ve been lucky enough to race everything from 5km through to 200 miles, and every distance has taught me something. As a runner and now as a coach, I’ve come to appreciate that there is no one-size-fits-all approach. Every athlete has their own story, their own strengths, their own challenges and their own reasons for standing on a start line.

Over the years I’ve also had the privilege of coaching athletes at Tarawera across the 24km, 50km, 100km and 100 mile events. Watching them achieve goals they once thought impossible has been just as rewarding as any finish line I’ve crossed myself.

That’s why I love coaching.

Seeing someone grow in confidence, trust the process and achieve something they once thought was out of reach is every bit as rewarding as crossing a finish line myself.

If Tarawera is on your radar for February 2027, now is a great time to start building the foundations. Whether it’s your first ultra or you’re chasing a personal best, I’d love to help guide you on that journey.

If you’re keen to find out more, send me a message. Let’s build something you’re proud of.

Coach Steffan

Lydiard Monday

One of the biggest things Arthur Lydiard taught wasn’t a session or a training phase.

It was patience.

We’re surrounded by people looking for the next magic workout, the latest trend or the quickest way to get fitter. Lydiard believed there wasn’t one.

Do the work. Be consistent. Trust the process.

I’ve seen it time and time again with the athletes I coach. The ones who improve the most aren’t always the most talented. They’re the ones who keep turning up. They understand that today’s easy run is just as important as tomorrow’s workout.

Fitness isn’t built in a week. It’s built over months and years.

That’s why I still believe in Lydiard’s principles. Not because they’re old, but because they still work.

Play the long game. Enjoy the journey. Keep turning up.

Your future self will thank you.

Long run done.

One thing running has taught me over the years is to never, ever take it for granted.

Whether it’s wet.
Whether it’s dark.
Whether it’s one of those stunning mornings where you stop for a second just to take it all in.

The fact that I can run is something I’m genuinely grateful for.

I don’t see running as something I have to do.

I see it as something I get to do.

Arthur Lydiard believed in building patiently, one run at a time. Those long runs weren’t just about creating endurance—they were about laying another brick in the wall.

I love that way of thinking.

Every run has a purpose, but it doesn’t always have to be about pace or heart rate.

Sometimes the purpose is simply to be out there.

To clear your head.

To appreciate your surroundings.

To remember how lucky we are to move our bodies.

As a coach, I spend a lot of time thinking about plans, phases and race goals. But as a runner, I never want to lose the simple joy of putting one foot in front of the other.

That’s the feeling I hope never leaves me.

And after today’s long run, that feeling is still very much there.

So whatever your long run looked like this weekend, I hope you found a moment to appreciate it.

Because the ability to run—in the rain, in the dark, in the sunshine—is something truly special.

It’s a privilege.

And it’s one I’ll never, ever take for granted.

Have a great weekend everyone.

— Steffan | Go Run Guys

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