Who are we?

Meet the coach

George here, Westrunningtraining is a kiwi personalised running service that provides industry leading coaching and guidance to keep you motivated and improving by offering a range of services that we tailor to every client. We trace our routes to the Waitakere ranges in West Auckland. This is where I grew up with the local running scene heavily influenced by kiwi legend Arthur Lydiard who lived and breathed the Waitaks using the rugged mountains to shape athletes into anaerobic machines. He is remembered for the revolutionary training methods he implemented here which took numerous Kiwis to the olympic and comm games. Influenced by the old ways of this era, we blend in modern running theory and technology to help you achieve your goals.

Arthur Lydiard

Lydiard grew up in Owairaka West Auckland in the shadows of the Waitakere ranges and founded the Owairaka Harrier club which still draws members today. He was working class and juggled full time work with his famous 100 mile a week training, his old state house on Wainwright Avenue is still often visited by runners today to start his legendary Waiatrua run. Lydiards coaching career began in his twenties when he decided to do something about his declining personal fitness. From then on Lydiard changed the way we think about running coaching forever. His methods emphasised the aerobic base building period which is where his hundred mile weeks stemmed from where runners would cover long distances at a steady pace over the undulating terrain found in the Waitakere Ranges to build an effective base from which the athlete could build his strength with hill repeats and more incorporating more anaerobic sessions while still maintaining high mileage. Splitting training up into phases like this was a world first pioneered by Lydiard and was one of his key innovations as a coach. This method was dubbed periodisation and incorporated several phases of training starting from the base and working up to the tapper period where Lydaird was famous for having his athletes precisely peak on race day. Lydiard’s periodisation as well as his implementation of hill strength training and hill bounding, which was specifically designed to promote running economy, enabled Lydiard’s theories to preside over the golden age of New Zealand running and kickstarted the jogging age with the Auckland jogging club being founded in 1961. Jogging was promoted by Lydiard for personal health and longevity and is similar to the more recent practice of kenyan shuffle. Jogging is a slow paced run where one's running gait and stride are kept short while the runner strikes the ground with their forefoot to prevent a full running stride from being achieved resulting in a slow running movement that is more easy on the body than a running stride. The comparatively fast moving landscape of New Zealand running attracted overseas attention, notably from American track and field coach Bill Bowerman who was convinced of joggings effectiveness by Lyidard and spread his teachings to the states which enabled Lydiard’s teachings to receive the deserved endorsement and attention he was denied by old school coaches in New Zealand at the time.

The 5 Speeds of Running

Scientifically ways to measure running paces include measuring based on heart rate, perceived intensity, % of lactic and VO2 max. Various training techniques are based around running to one of these factors. The 5 speeds of running combine these factors into 5 familiar paces. Fastest to slowest they are: #1 Race pace; (Zone 5) #2 V02 Max; (Zone 5) #3 threshold/ effort; (Zone 4) #4 tempo; and (Zone 3) #5 easy. (Zone 2-3) Race pace is simply your fastest speed for a given distance. This speed is often used by coaches to gauge an athlete's readiness for an upcoming race as most training reps will be at a faster pace than race pace but for a shorter interval. VO2 Max Pace is a pace in which the intensity of the workout has forced your body to cross the lactic threshold and transition into an anaerobic workout. This pace is not sustainable for long (8 mins). VO2 Max pace is used in workouts with shorter intervals for example a pyramid session with equal minute efforts and recovery from 1 to 5 and 5 to 1 minutes. Threshold pace is running at the threshold between aerobic and anaerobic intensity. Running at this pace for a set period of time or distance should be uncomfortable but not as hard as VO2 Max pace. This pace is used to increase your lactic threshold. Tempo pace is a speed slightly faster than what you could maintain for a long run. Tempo should feel slightly uncomfortable for medium to long periods of time but not tiring over shorter workouts. Easy pace is focused mainly on recovery therefore should take minimal effort. Running at this pace might still fatigue you if you are recovering from an especially brutal workout, however running at this pace should not produce excessive load in any way.

Aerobic vs Anaerobic

In relation to cardiovascular training aerobic refers to muscles operating in an oxygen surplus. During aerobic workouts there is sufficient oxygen for muscles to work to the required intensity and lactic acid is being produced and removed at a corresponding rate where it doesn't build up. Most base endurance and cardio fitness comes from work at this level. Anaerobic is the opposite and refers to training where muscles are forced to work in an oxygen deficit to produce the required intensity. During anaerobic work you will begin to produce excess lactic acid that cannot be flushed at the rate its being produced which results in fatigue and muscle tightness post run. Work at this level will increase your speed strength and increase your VO2 Max and lactic threshold. What is the lactic threshold? The lactic threshold is a point where as the intensity of your workout increases, your body crosses from aerobic to anaerobic as your muscles are operating with less than the required amount of oxygen for the current physical output. This stress on the muscles means lactic acid is being produced faster than your body can remove it which results in you feeling more fatigue. Working at this threshold is used to increase the point where you cross the lactic threshold allowing you to work at a higher intensity for longer. What is VO2 Max? Simply put, VO2 Max is a mathematical formula for the maximum amount of oxygen your body can consume during exercise. V being rate and O2 being oxygen. Think of it as your fuel efficiency rating. Lactic Threshold and VO2 Max When we are operating at our VO2 Max we have already crossed the lactic threshold, the lactic threshold is normally crossed at 70 to 90% of your VO2 max. Your VO2 max can generally only be sustained for around for 8 minutes. If our VO2 max is higher, meaning we can consume more oxygen, our muscles will be fed a higher level of oxygen that gets turned into physical output via the ATP system. This means your body can work harder before it begins to produce excess lactic acid thus increasing your lactate threshold.