Im relatively new to well ...what I call heart rate monitor training and not HADD ...I dont know what HADD is and dont have the time to scroll back through this thread! Im about a week or so in [John Parker book, read cover to cover some areas twice!] and finding the less than 70% of the difference between my MHR and resting rate tough and frustrating but not completely ridiculous.
Im currently averaging abouit 13min miles which considering I can do under 7.30/mile in a 5k is incredibly slow. Im following a 10k [sub 55m] training plan and have registered for the RW 10k trail series.
The training plan includes 4 runs a week starting with slow runs with a bit of strides. Im translating slow into recovery or less than 70%. As some of the runs get a bit quicker I will apply % as follows;
How does this sound? My Max HR is 183 and resting pulse is 55.
Views guidance etc very welcome!
Do 70% of MAX heart rate, Not your WORKING heart rate.
Thats 128!! 145 is incredibly difficult as it is Id have to walk slowly to keep below that!
Leecampbelluk - welcome; my maxHR is the same as yours. I started at 75%of MaxHR = 137. Still use this as all my slow runs. Stay with HADD it works. My pace to start was 11:30 for 75% - now down to 10:15 (started September 2012)
Did anyone boil HADD down in to a simple set of instructions? Personally I have read the PDF but a friend was asking about it and i thought a simple set of instructions would be easier for him to digets.
Leecampbelluk - this is a link from which the original HADD document was formed by a John Walsh. I will try and find the link for the actual document which will really explain it better and for you.
Leecampbelluk - ORIGINAL HADD DOCUMENT HERE
download as pdf
Leecampbelluk, welcome! Patience is the key. As Bede has touched on, stick with 75% or less to start with. This is 75% of HRmax, not working HR. The pace will increase over time, depending on the time you can spend on your feet.
Interesting calculations on HR drift BeDe. Not really come across a standard or measurement tool before. Looks like it might be useful to compare fitness indicators.
Brian -Yep - I'm feeding my runs in to it to across various paces and distances. As with everything time will tell but could be an interesting tool.
Is the HADD bit more up-to-date as Im following the John L parker jr book which is about working at % of WHR? Ive started this and Im feeling good so Im loathed to change now, when it seems to be a different cut fo the same cake? Im still focussed on my base aerobics and still runnning slow and long as I have read in Hadds blog?
Has the approach Parker is prescribing been improved upon? Or is it just differing opinions on getting to the same place - having a excellent aerobic system as a base for fast running?
We are talking about a 8bpm difference!
Lee, Dunno. What I do know that is running gets you fitter. Running slowly gets you fitter with less chance of getting injured. I'm not sure that 8 beats is drastic, it amounts to between 24s and 32s per mile. All my experience of heart rate training (8 years and 9 marathons) has been using %age of max, so can't really help on WHR. Soz!
Lee, I have the same book and the same question as you. I hope you get an answer from someone who has tried both. That would be great!
Lee - one must assume that you have looked at this thread for some enlightenment (like we all did at some point). It's up to us as individuals what training schedule we choose to follow. There are so many out there that suit all sorts of different people depending on their aims. All I can say is I had looked at HADD somewhat earlier than last September but I did not have the patience then to follow it through. I got fed up of injuries so I re-visited HADD and hey presto it worked for me. HADD does require patience and I've no idea if it's 'better or more improved' than John L Parkers system - all I know is that after I started on HADD I became injury free (that's not to say you can't get injured!!).
16 weeks of the base phase (all at less than 75% of MaxHR) for me produced amazing results. I then moved slowly to introduce 80% runs once a week and my 75% pace is still improving. So it's horses for courses - if someone has the patience to follow HADD and is not looking for a 'quick fix' it will work for them
Ok Ill stick with the Parker system and provide up dates on progress, hopefully the same result just a slightly different approach - ever so slightly!
Have any of you incorporated other things, Im doing Yoga twice a week which I'll cut back to one/week in a couple of months.
What Yoga has shown me is Im the most inflexible person on the planet!
Anything esle that compliments heart rate training well ...diet thoughts etc?
Is there a better time of the day for you to run on this system ..does HR naturally increase later in the day or is morning harder.
Any hints and tips appreciated!
Lee - Read this and this for a HADD overview.
Hi Kier, cannot open the second 'this'
Lee - I posted the same earlier - it is the HADD document - see earlier link from me
p132 - 9:39am
After speedwork on Monday, 10miles Tuesday, Hills yesterday, I tentatively joined in with my mates tempo run. Flabergasted to run my fastest pace ever on the towpath!
7miles incl 15mins at 5:59 pace, HRav 160 (86.5%)
Only time I have tempo'd at this pace before is on the track!
Don't know where that came from!!!!!!
Bl**dy H**l Brian - turbo charged mega blast
When is the next race? - looks like your pumping yourself up for it
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