HADD training plan

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19/12/2012 at 15:02

spen, enjoy the 15miler.

Inspired by someone asking about the 2.4k test, I had a look back at my log. I started hadding after an horrendous year of injury (2005), in desperation I turned to the Church of Hadd (Hallelujah!). I did my tests in the gym on the treadie with the gradient set to 1%. Here are my first 2: (The figs in brackets are the kph speeds and the HRav)

GYM - 2.4K TEST      8.8  90ISH 28/10/05

130 - 13:13 (11.3-11.0 / 129)

140 - 12:30 (12.0-11.4 / 140)

150 - 11:55 (12.3 / 148)               

160 - 11:22 (13.0 / 156)

170 - 10:40 (13.8 / 164)  

My training weekly mileage then went 46-56-59-71-62-77 (yes - I got a bit carried away!)

and the next 2.4k test went:

GYM - 2.4K TEST      8.8  90ISH 09/12/05

130 - 12:24 (11.9 / 126)

140 - 11:23 (13.0 / 135)  

150 - 10:39 (13.7 / 146)                

160 - 10:05 (14.5 / 155)  

170 -  9:33 (15.5 / 164)                             

I carried on getting carried away and lost 2006 to injury. But..... 2007 was full of pb's.

Hope you find the stats interesting. 

Edited: 19/12/2012 at 15:17
19/12/2012 at 16:15

Keir - there are 10K races on 30th Dec and 27th Jan in Stratford

OR - I could go on a club run which is usually 6 miles - 10K. I haven't been for a while as I was going too fast trying to keep up with everyone and getting myself injured. My target pace is 9m/m to get under the 2 hours.

I'm trying to build up my 80% runs, increasing them by 10mins each week (40 mins at present) but I want to be careful and not overdo it.

19/12/2012 at 16:19

Brian - haven't even attempted a 2.4k test - I'll leave it until after March HM when I've recovered - impressive improvement in just over 6 weeks.

19/12/2012 at 17:12

Hi all great thread going on, read it every night when I get home from work.

Well as promised FWIW, my thoughts on HADDing the last year.

70% runs now easier over any distance 5-18 miles

Last years 10 mile race pace now 82% training runs.

Very little speed work gave me 55 sec BP on my 5k

19/12/2012 at 17:23


Day 2 of P&D schedule today

Felt really good nice and fresh could have done another 10 

I ran it by HR and dead chuffed as I felt better and better as the run went on

My actual max hr is 187 resting 48

Todays run 11 .5 miles

AVE HR 134    71.1%      MAX 149

1    9.21       134
2    9.24       135
3    9.33       135
4    9.21       136
5    9.23       135
6    9.11       133
7     9.04       133
8     8.56       133
9     8.50       134
10    8.51     135
11    8.59     134
11.5    4.42   135


19/12/2012 at 17:23

Roy - HADDlelujah

NN- nice steady figures (shouldn't you be Silent Night Nurse?)

Edited: 19/12/2012 at 17:24
19/12/2012 at 17:29

Some would say...NOT so silent 

Just had a look at your stats too BD brlliant improvement.....stick with it well done 

Edited: 19/12/2012 at 17:32
19/12/2012 at 17:32

Pressed wrong button then!

At the start of the year I did not race for 4 and a half months this allowed me to focus on Hadding, but started to get " no race fever ".  In retrospect I feel that really helped me to get where I am today.

Consolidation before moving up a level.

Learned effort is the key, not pace per mile.

Confidence that Hadding gave me, made me feel stronger as the race progressed.

Adaption takes time, dont rush it, when its ready it will happen.

I stone lighter,dont know how that happened, because I am always eating.

Have not done any 85% training  runs this year but I know/ believe that will bring me onto where I wont to be next year



19/12/2012 at 17:37

Roy same here how very true I used to be obsessed by pace for long runs and used to run them at 9.20s with average hr of 80-81%  now I a running them at sub 9.10s with ave hr of 71-73 %

I am not a stone lighter though...maybe be 5lbs or so though 

Edited: 19/12/2012 at 17:38
19/12/2012 at 17:47

Roy - I lost 1 stone over past 12 months and I'm eating loads as well.

Also as a reminder to everyone HADDing - the last paragraph from the HADD document helped bring me 'back into line' when I was thinking of doing some harder workouts:-

But what about “tempo” runs?
I would suggest that only when you are capable of 10 miles at HRmarathon (without loss of pace) would you think about running at so-called “tempo” pace (marathon pace minus 12 secs/mile). Indeed you might then find the following paces ideal and find a regular place for both of them in your training (like Hinderloppet): a 10-mile run at Marathon pace + 5-10 secs/mile (aka 10k pace + 35-40 secs), and 4-5 miles at Marathon pace minus 12 secs/mile (aka 10k pace + 18-20 secs mile).

Be patient. Do good work. And improvements will come.

19/12/2012 at 18:29

Well only managed 12 miles.   Was not dressed very well for pissing down rain and strong winds.

19/12/2012 at 19:04

Spen, 12 miles in this weather is good. I am now in my R&R phase, prior to getting drunk phase that will last untill my, I can't go on like this phase, that preceeds back to running phase.

Life is just a circle of events.

19/12/2012 at 19:36
Absolutely loving the success stories.

Great stuff Roy.
Spen, nothing wrong with keeping your powder dry.
BD, good salient points.
NN, amazing run! You actually got faster for the same effort! Was that downhill?

Xmas lunch at work tomora. So I will do some 400's on the treadie first thing.
19/12/2012 at 20:47

Brian no the whole route is failry undulating, and pretty much evenly " hilled " for the want of a better word ..all the way round, I just felt so strong.. the conditions were for me near perfect too very light drizzle on no wind/ breeze at all

Spen if I had gone out much later the weather would have been more like it was for you run..so I was lucky

Edited: 19/12/2012 at 20:49
19/12/2012 at 21:35

Ding Dong, Background is that I've always been pretty active and started running 'properly' when I stopped playing rugby. Was always reasonably quick at school but only ever did short stuff in athletics and left the long and the cross country to others. Did my first half marathon in 2004 (1:38 ish), my first marathon in 2005 (london 3:27). Subsequently got HM time down to 1:22 in 2007 and not really had a go at it since. Ran Manchester marathon this year in 3:12 using the 3 runs per week model. 5k pb is 18:00.

Why Hadd?  Because I have been regularly injured and having got a place for VLM I wanted to try something different.  I love technicalities of sport and having read the Hadd document I could see the sense in it.  Being able to run up to 6 times per week without injury is unheard of for me.  The slow paces have taken some getting used to.

My running in the last 6 weeks has been mixture of short 5-6 miles, medium 8-10 and long 13-16.  Pretty much all of it has been 75% or below apart from the odd parkrun @80%. I was around or over 2 hrs about 5 times.

The 2.4k test results first time almost seem too good for where I was.  I can certainly feel solid improvement and last Sunday's 16 miler was pretty consistent at 8:10-8:15 pace with approx 10 sec drift in miles 14-16.

Oh yes and I'm 46 with 184 max hr.

19/12/2012 at 21:42
I'm enjoying the success stories aswell to be honest so am happy to persist with HADD.

Planning on wearing the HRM again daily as of tommorow for training runs. Just been adding a mile a day while getting back up to mileage. Only up to 7 today but will soon be up to wear I was before.

Interesting figures people are putting up at the moment of there improvements. Still wish I've of got onto hadd waaaaaaaaaaaaay before actually doing so.
19/12/2012 at 21:43

Sounds like you have put some thought into your training Hollers. Also, looking at your 5k to marathon conversion I would have thought HADD would be good for you. 3.12 is impressive on 3 runs per week. For interest, what was your highest weekly mileage and LSR in that build?

19/12/2012 at 21:55

Keir highest weekly mileage was 38 and longest run was 22 miles although the book had only recommended 20.  That run was done at MP+ 30secs so was quite demanding.  The plan works on 1 interval session (brutal) one tempo (tough) and one long run per week.  But there's another thread about it somewhere.  It is just about the  complete opposite of Hadd.  I didn't use a HRM but must have spent most of my training time at 90%!

20/12/2012 at 09:12

hollers, Keir is bang on, your conversion from 18min 5k is poor. But on the other hand 3.12 off 3 runs is magical. You obviously have potential. Hadd will help you achieve that. Good luck with it.

AtD, keep at it matey. Your building gradually which is very sensible.

10.8k on the treadie this morning with 10x(400@12kph, 400@16kph+).

After 3.2 k warm-up, I started at 16 and notched up 0.1 kph every 400. Was tempted to make the last one 17, but OCD kept me at 16.9kph. Felt hard on the legs but HRmax was relatively low at 172.


20/12/2012 at 11:42

Sick today. Head cold. Decided to abandon all running and have extra time in bed. Never have I been so happy to hear the rain lashing down outside when I finally woke up. But I have made myself feel better by eating 6 mincepies this morning, and the School Xmas lunch is later, so I am getting in fuel ready for my next run. 

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