In the Lydiard format,once true fitness in the aerobic sense is achieved, there comes a need to prepare the body for the rigours of extensive racing out of the aerobic comfort zones. Middle distance racing is very hard on the body, and to race well, one has to have enough endurance, speed-endurance, and speed, and the more of each the better! These respectively relate to the Type 1 slow twitch, type IIA oxidative fast twitch (lactic acid producing!) and IIB fast twitch (alactic) muscle fibres and energy systems. It is this last set of fibres that perhaps benefit most from hill exercises after months of more steady state work. Hopefully they’ve been ‘kept going’ through the base period with weekly strides, but hill exercises will do more again!

But where to start? A gradual transition into this new form of work with ‘no nasty surprises’ is always the Lydiard way of doing things. It just so happens that one of the best ways to prepare the athlete going into the final sharpening phase is by gradually working in ‘hill exercises’ several days a week, while maintaining aerobic development with one or two longer runs each week as well. These are basically form drills that are performed uphill. Lydiard ended up with three types of hill exercise, each with a different purpose.

1.Steep Hill Running- slow forward progress with accentuated full leg and foot extension with each stride

2. Hill Bounding- long bounding strides like a triple jumper, concentrating on full rear leg extension

3. Hill springing- very slow forward progress, with most movement coming from the ankle flexors.

In addition to these exercises, the downhill slopes were utilized for fast striding with high turnover.

For more on these, you’ll have to read Pages 108 onwards in the book!

Hill exercises can stimulate the nervous system far more than anticipated, as even mild bounding uphill has a very excitatory effect on the neuromuscular system. These days, this principle is known as ‘plyometric exercise’, and everyone from the pony-tailed ‘Personal Trainer’ to the Russian sports scientist knows about it, however it was first worked into an organized, periodized approach well over 55 years ago!