Hi Lee - I started with what mileage I knew I could manage at that time which for me was about 15 - 18 miles a week, 3 times a week. The key thing is less than 75% MaxHr for every run - I then slowly move up to 20+ miles per week 4 times a week at the same effort level (less than 75% MaxHR). Having discussed options with people on this board it was suggested I run 5 times a week - couldn't manage that so wanted to make sure each run was more than an hour long (70 mins) so ended up doing around 25 - 28 miles a week over 4 runs.
The HADD document is also a training plan for a marathon runner whom John Walsh was training - quote "A little over 5 years ago I coached Joe to two 2:27 marathons". The document is full of well documented evidence of this training. In short - I'll try not to waffle
there are plans out there that can 'add' to this (like P&D schedules in a run up to a race) but for basic aerobic conditioning I would always go the HADD route.
Taken in isolation the following IS a training plan (taken from the HADD document) - it just won't suit everybody and depends what you want to achieve and as I said this portion of text is in isolation but needs to be taken in context with the whole document - hope this helps;
If your HRmax is 193 OR HIGHER, then the following applies:
HRmax: 193+ (even if over 200)
Best possible HRmarathon: 175-177 HRav (note, this is the average taken from mile 5 to mile 25, not the peak. Your HR might peak to 181 in the final miles as you throw everything onto the fire).
Suggested training HR's: Easy every day running: 145 HR or lower (If you begin really unused to this form of training, initially you might start at 150, but as soon as the pace at this HR improves, it is recommended that you reduce your easy running HR to 145 or lower). This can often feel very slow to begin with, but should improve within 3-6 weeks and continue to improve for months. You may do as much running as you wish at this HR/intensity (always being careful to avoid overuse injury).
Initial LTHR (initial lactate threshold heart rate): As with Joe in the example, begin at 155-160 and do not let the HR rise on the run. Build up the distance you can run for, over time, to 10 miles. At first, you may have to slow down within the run to maintain HR, but over the weeks and months, you should note that the running speed begins to remain more stable and you do not have to slow down (so much) to stop your HR rising. In time, the running pace at this HR (and all other HR’s above it) will also improve. Only move this HR up when your running pace vs HR is rock steady and you (easily) are able to run 10 miles at this HR without loss of pace or rise in HR. At that point, only move the HR up by 5bpm and begin again. The slower you build up the first time, the better your pace at HRmarathon will be. Remain at each HR as long as you are seeing improvement on the 2400m test and definitely until your pace vs HR is stable. You are trying to reach a state where your predicted/expected marathon pace and your 170 HR pretty much coincide in the 2400m test. And that this pace per mile can be maintained in training for 10-15 miles at 170-175 HR without rising effort or rising HR.
