HADD training plan

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27/02/2013 at 22:31

I dream of numbers in that area!  10/m miles at 60ish is in a different league to me right now  ....but something to aim for!

I have to wear the HRM as Im constantly having to slow down as I seem to [without noticing] speed up all the time even when Im really tryng to run at the same pace.


27/02/2013 at 23:05

Lee all I can say is be patient.   I see some people whizz past me and know I could keep up with them but keep it in check.   Try and get 5 runs a week in.

28/02/2013 at 09:49

I've read quite a bit (but not all) of this thread and think this is something that I should try ahead of trying again at the Great Scottish Run this year.  Can I just check that I've got the gist of it correct?

My MHR is about 200 so working from the figures in the long document I would run at a HR of 145-150 and no more than that for approx 6w or until I can run 10miles without my HR increasing.  Once I've done that I increase the HR to 155 and do the same and so on, adding in faster pace runs no more than twice a week.  Is that right?  I run 5 times a week so 4 runs of an hour or so and one long run should be okay?

Also, I do three short (20-45min) circuit/plyometric sessions a week that are definitely not at a low HR.  Would I still be "allowed" to do this?

Sorry if this is going over old ground.  It just seems like a lot of text and I wanted to check I've got the summary right!

28/02/2013 at 10:03

I follow a slightly different system [John L Parker], though what youre proposing sounds good.  Personally id leave the speed work until youve got the base in place and then introduce it.  Cross training I do [swimming and cycling] but I also make sure Im doing stretching - lots!!  I do 2 Yoga classes every week at the mo but will reduce to one after easter.

Your MHR sounds quite high, how have you got that number?  Your HR limit is that a 'limit' not a target - though I have found that it was mostly a walking pace at first I am now jogging and my pace is getting better every week.

28/02/2013 at 10:26

MHR was obtained following a test (running up a hill a few times) and also in a few races!  It's not uncommon for me to see readings of 190-192 in a 10k.  Actually hit 214 one time but then keeled over so not counting that one! 

28/02/2013 at 10:33

Rubbishrunner - welcome to the thread

I agree with Lee, HADD isn't about speedwork initially .

 Build the miles EASILY at low HR and when you can run for an hour with little HR drift at 70% then you add in a weekly sub-LT run at 80% ( the rest of your running is still easy @ 70% )

 Again, once you nail this weekly session ( ie little/no drift ), ramp it up a bit by say 5bpm.

 If you struggle initially, split the run into manageable sections eg 15mins w/u , 15mins @ 80%, 5mins easy recovery, 15mins @ 80% etc

All the time, restrict your quality sub-LT mileage to 10-15% of total weekly mileage.

28/02/2013 at 11:50

Great.  Thanks very much both.  I won't be starting for another couple of weeks because I have a race to do but then I have a clear 6months almost before the Glasgow half so that should be loads of time!!

28/02/2013 at 18:47

Rubbishrunner welcome to the best base phase training there is.

My question to you all, on the last page of the HADD document, first paragraph,( run 10miles at HR marathon with no rise in HR and finish confident that you could go round again at the same pace with no rise in HR or loss in pace at constant HR )

It's the word "confident "that I have problem with, when do YOU know you could do the same again? because for me I would not really know untill I had run it.


28/02/2013 at 19:57

I dont know Im not there yet!    .....but my view would be that the HR is soooo consistent and you feel sooo fresh it feels very easy etc etc

01/03/2013 at 09:47

Roy - I guess by the time you can run 10 miles with no HR drift or drop in pace you will have done plenty of training to get there. The confidence factor will slowly be 'built' in during that period. You will know your body better after all that training and what it is capable of. I know for certain that I couldn't do it - so I'm confident from that point of view!

I am 'confident' at this point in my training that I can do 7 miles with no HR drift and no drop in pace (at 75% given a flat course and no wind) and that I could do the same again.

Good luck to anyone doing the Silverstone half on Sunday

01/03/2013 at 09:48

Hi. I've been off the thread for a few weeks, but have just read back. Some good discussions as always. Training is going ok for me. Legs tired all the time and I have the same stiff lower back which put me out of VLM last year so I am trying to stretch and massage it frequently. 

Last saturday night I had a bit of a break through run in that I covered my furthest distance so far - 32.75m in 4hr 32 mins at the Moonlight Ultra. Despite the cold wind and snow it was almost fun running in the dark with headtorches at times. Was pleased with a steady consistent HR in the mid 150s (82%) for 8.13m/m overall. The pain was less that in a marathon, but the suffering was worse. However I did enjoy the off road aspects and will look to do some more off road ultras or marathons when VLM is out of the way. 

As you were. 

01/03/2013 at 10:34

32 miles!!!! - just about do that in one week - respect Keir

01/03/2013 at 10:48

Have you recovered Keir?

01/03/2013 at 10:51

Welcome RR.

Re 80% runs. They should not feel like tempo runs (even though they sort of are). By this I mean after your 80% section finishes the run should continue into you warm-down, with no need to stop, and bendover wheezing. It should be comfortably hard and feeling-wise I would equate it to the first 10miles of a marathon.

01/03/2013 at 11:26

good luck in the silverstone HM BeDe, look forward to hearing about it.

Today did a 'run' pace  [just up from a recovery level] for 7 miles on moslty xc type terrain.  Avg 10/m mile [it was bloomin heavy going!] with an avergae HR 151 around 75% of WHR.

Thats the longest Ive ran since I started all this again after my 27 year break - feel ok tomorrow is 3m at recovery rate [70% of whr].  Must measure my resting rate again soon, as before I went on the run it showed up as 54 and I'd been up and down stairs etc.  the last proper reading I did was 55 when lying in bed after waking up    ..so im beating that me thinks!

01/03/2013 at 12:54

Well done on the longest for 27 years Lee. That's good for motivation.

Not fully recovered Brian. I couldn't run a flat out 5k if you paid me! But certainly will be well enough to run a 20m race on Sunday with 10m @ PMP. 

01/03/2013 at 16:37

Thanks Lee - I'll post report on Monday.

02/03/2013 at 05:44
Keir wrote (see)

Well done on the longest for 27 years Lee. That's good for motivation.

Not fully recovered Brian. I couldn't run a flat out 5k if you paid me! But certainly will be well enough to run a 20m race on Sunday with 10m @ PMP. 

20 miles by Sunday!!! Id still be in intensive care!

02/03/2013 at 19:40
Good luck to anybody racing in the morning.

Did a hilly 22 miles this morning in 3.06 incl parkrun. Helping a couple of mates do a VLM training run.
Xc 5miler in the morning, last one of the season.
04/03/2013 at 06:29

Well how did everyone get on yesterday?

Yesterday I did a 7m training run at less than 70% WHR.  Did out and back along the Grand Union canal near Leighton Buzzard/Milton Keynes.  Did it in 10m42s per mile, though first out section [it is flat] was much quicker with a HR around 138bpm [my HRM is not sophisticated to do break down so I'm estimating] and back I was some 30s / mile slower with a avg HR of 143.  So Im still getting a lot of drift and I am now seeing a plato'ing of improvement .

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