The Lydiard Wizard Training Schedule Generator creates a personalized running training program based on the legendary Arthur Lydiard's periodization approach. This system has produced Olympic champions and world record holders.
Step 1: Input Form (This Page)
Enter your information across four cards:
Race History & Goal: Enter a recent race you've completed (distance and time) to calculate your current fitness. Select your goal race distance.
Training Schedule: Set your training start date (must be Saturday or Sunday), your goal race date (any day of week), how long your current long run is, and how many days per week you can train.
Personal Profile: Enter your pace units preference, sex, weight, age, and optional heart rate data for more accurate training zones.
Fine Tuning: Adjust pace and heart rate factors if you need to customize the intensity recommendations.
Tip: The completion ring in the bottom-right shows your progress. All fields marked with a "?" have helpful tooltips.
Step 2: Your Training Schedule (rw3a.php)
After submitting, you'll receive a complete day-by-day training schedule organized into 5 phases:
Phase 1 - Aerobic Conditioning: Build your aerobic base with long runs and easy jogging
Phase 2 - Hill Training: Develop leg strength and running economy
Phase 3 - Anaerobic Development: Track workouts and interval training
Phase 4 - Integration: Race-pace training and sharpening
Phase 5 - Taper: Rest and peak for race day
Each workout shows: Day, Priority (1=most important), Workout Type, Duration, Effort Level, Pace Range, and Heart Rate Zone.
Your race date will appear prominently at the top of your schedule, matching exactly what you selected here.
💡 Tips for Best Results
Be honest about your recent race time - this determines all pace calculations
Allow 10-30 weeks for best results (the program adapts to your timeline)
Start date must be Saturday or Sunday (your long run day)
Race date can be any day of the week - the schedule adapts to your exact race day
