THE FIVE LYDIARD PRINCIPLES “Champions are everywhere…

…You’ve5. Shakespeare just saidgot “TIMING to find IS EVERYTHING them” and train them correctly…”

We aim to have all the muscle fibre types and their energy systems well-trained, and well-rested before the first important race. This creates race confidence. ARTHUR LYDIARD SUPER-ENTHUSIAST AND ANYTHING-IS-POSSIBLE MAN. Coach of Champions The Founder of the Jogging Boom and Fitness for the Masses President, Auckland Joggers Club 1962-2004 The first man to get Cardiac Patients Running

Andy Steadman, 76 yrs, 3 coronaries

“the heart’s just another muscle which needs to get fit with exercise” The Man who Inspired Bill Bowerman

Who at 50, couldn’t keep up with the Lydiard-trained coronary patients Who then got America Jogging

…Long after New Zealand was already jogging en masse… In the world’s biggest fun-run, started in 1972 by the Auckland Joggers Club. (70,000 finishers in 2012). Which got the world jogging… Which led to NIKE ruling the world Which proved that “Greatness Isn’t Born. It’s Grown”.

This book explores how some of the greatest hot-beds of excellence in a number of pursuits have many things in common: inspirational, encouraging mentors, often working on their own, who don’t compromise their pursuit of excellence. Explains how repeated training eventually results in ‘myelination’ of repeatedly trained neuromotor pathways, so that patterns of recruitment and movement that previously required great concentration become ‘automatic’. ‘LYDIARDZONE’ CENTRAL Multiple Olympic medallists from one small suburb North

West East

South

‘Arthur’s Boys’ all lived, worked, and trained from the inner western suburbs of Auckland, and their training groups ran a hilly 22-mile (35 kilometre )hilly circuit into the Waitakere Ranges bushland to the west of Auckland. John Walker lived in southern Auckland, and most of his foundational long running in his formative years was done with his Manurewa clubmates in the equally challenging Hunua Ranges to the East. Peter Snell, Dick Quax, Arch Jelley, Arch Jelley, Barry Magee, Arthur Lydiard , Jeff Julian, Bill Baillie, Kevin Ryan and Murray Halberg all lived, worked, or were brought up within roughly a square mile.(scale: vertical yellow line appx 1 mile) Colin and Keith Livingstone Owairaka Primary School 1965 (Keith barefoot: many kids went barefoot ) Colin and Keith with neighbours Fiona and Anne, and ‘Flash Vesey’, the world’s most intelligent labrador, Owairaka Avenue, 1965. Playing in the Hendon Creek near Arthur’s place, 1967. View up to the slopes of Mt Albert (Owairaka) from outside Arthur’s place at 5 Wainwright Avenue. The Hendon Creek sits just below the State House opposite, and the large expanse of parkland to the right was formerly the Owairaka Boys Home for wayward youths. Arthur’s place at 5 Wainwright Avenue, looking east. The plans for several assaults on world records and Olympic medals were made at the kitchen table in this humble family home. How Keith Livingstone got started with Lydiard Training:

Keith running barefoot for Owairaka Club at Mt Smart in 1976 for his first Auckland title, in his first-ever Auckland Championships, winning by 11 seconds in an U-18 centre 3000m record at the time of 8:54.6, after his first self-coached Lydiard buildup during the Christmas holidays, dropping 50 seconds from his previous best in one hit. Later shots are in NZ Senior Men’s 5000m in 1979, and Victorian 12 km cross- country in 1982. . “Any Normal Healthy Man Can Run Under 2hr 30 for a marathon.”

Damien Cook, Melbourne: from ‘Tortoise’ (3 hr 58m) to ‘Hare’ (2hr 21m) THE FIVEEven LYDIARD Older Ones! PRINCIPLES 4.Sequentially Develop Energy Systems

Two of John Walker’s older mentors and training partners: Manurewa over-40 clubmates Lloyd Walker (2hr16:50 marathon as a veteran athlete in Hamilton marathon) & Keith Pearce (around 2hr 20 marathon) THE FIVE LYDIARD PRINCIPLES

5. Shakespeare said “TIMING IS EVERYTHING”

We aim to have all the muscle fibre types and their energy systems well-trained, and well-rested before the first important race. This creates race confidence. Professor Roger Robinson (3rd in Vancouver marathon in 2 hrs 18 as a veteran over-40 athlete), and Dave Sirl, who ran a 4:17 mile at 45 years of age, as well as a 2hr 22min marathon as a veteran athlete. And formerly ‘ORDINARY’ junior athletes

Rex Wilson (55) and Derek Froude (207) eventually made NZ Olympic teams in the marathon, but were not exceptional as junior athletes. And formerly physically challenged girls Anne Audain aged 13 years; after foot surgeries Anne Audain aged 27, winning Commonwealth 3000m

Later 5000m world-record holder Lorraine Moller and her dad, Gordon, “clearing the Foo Foo valve” Lorraine Moller, 4 x Olympian

5th Commonwealth Games 800m at age 18. Still NZ U-20 female record- holder (2m03.63s).Winner 16 City marathons, Olympic bronze 1992 at 37 yrs. Last Olympics at age 41. A healthy mother at 45 yrs. ‘Ancient Marathoners’

Jack Foster at left, 2hr 11.18 marathon 1974 at 41 years of age, silver medal Christchurch Commonwealth Games. Johnny Robinson, behind him, aged 35 at that time, ran 2hr 15, despite not being able to run faster than 5 minutes for a mile as a youngster. Still competing actively as an orienteer until well into his 70’s. ‘Ancient Marathoners’

Trevor Wright, 2hr 12:29 at 41 years of age, London Marathon 1983. ‘Ancient Marathoners’

JOHN CAMPBELL, 2hr 11:04, 4th Boston 1990. “Fosterisms”

Great Training Hints from the ‘Ancient Marathoner’ “Fosterisms”

•On hilly cross country runs: “Almost all my running is done over very hilly country. ..the very nature of the country works you quite adequately. ”

•On Racing: "I run my tripes out."

•On injuries: “If it hurts, don’t run on it.” •On recovery: “one easy day for every mile raced.” •After Long Runs: he would hose down his legs in the front yard, saying, "If it’s good enough for race horses, it’s good enough for me.” •On the active lifestyle: "the really fit person does have a higher quality life . . . and gets more for his time here than the unfit, half-alive person.”

•On the running life: "This is what I like—a hard race and a cup o’ tea with a few mates.”

•On making it enjoyable: ”Going for a run is one of the pleasures of my life…. something to look forward to after work." With “The Greatest”: Sir Peter Snell, PhD, Dallas, 2010 Murray Halberg Crippled arm at 17 years •Empire Games 3 Mile Gold 1958 •Olympic 5000m Gold 1960 •Empire Games 3 Mile Gold 1962

World 3-mile record-holder. Fastest last lap: 53.8 440y in Empire Games 3 mile Barry Magee Olympic marathon bronze 1960 1st World Cup 10000m 1961 World No 1 10000m 1961 World No 3 5000m 1961 Herb Elliott 3.35.6 1500 on cinders 1960 Olympic 1500 champion Undefeated over mile and 1500 Pekka Vasala, Finland 1972 Olympic 1500 Gold Final 800m under 1:49.0

Devastating sustained sprint ‘Hot’ Rod Dixon 3rd for NZ Lasse Viren, Finland Olympic 5000m & 10000m GOLD 1972 Olympic 5000m & 10000m GOLD 1976

Devastating strength at finish Here Come the Kiwis Again! Olympic 5000m Final 1976

World-class from Mile to Marathon Sir John Walker 1976 Olympic 1500 Gold

First man under 3.50 Mile World Ranked for 20 years Steve Ovett, Britain Olympic 800m Gold 1980

World mile & 1500m records Devastating sprint Seb Coe, Britain Olympic 1500m Gold 1980, 1984

World 800m, 1000m, mile & 1500m records Devastating sprint Edwin Moses Undefeated 400m H in 122 races over 10 years. 1983 WR of 47.02 still No.2 All-time.

Ran 110 km/wk in his base phase: long runs of 20 km The Africans…

..since childhood And the non-African trained the ‘Lydiard’ way Mo Farah Olympic, World and European 5000m and 10000m Medals