HADD training plan

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26/11/2011 at 13:06

Shades that is really interesting, it was always good to hear from someone who has done it and seen the results.  Was that 10 minutes knocked off your PB ?

How do you do hills with Hadd in terms of sticking to within your HR ?

I am out tomorrow to do a 1 hour 30 mins  which I will aim to stick to between 120-130 bpm.   I have Bedford Half in two weeks so I hope to get a close to 9 miles in tomorrow and then 11 next Sunday.

Cheers FH

Edited: 26/11/2011 at 13:07
27/11/2011 at 07:22

Funny Hat - yes, 10 mins off PB on that occasion.  

I live in Devon so a fairly undulating/hilly area of the country, so impossible to run on dead flat routes which I wouldn't want anyway as it doesn't prepare you well for racing.   The longer you run with an HRM the more skilled you become at controlling your heart rate.   With hills I deliberately allow my HR to drop on the approach to a hill (so I have a few beats in hand) then try and run up in a steady way, I will allow my HR to go up to 75% on a hill.

For steeper hills I try and avoid those until I'm on the ILTHR runs.

27/11/2011 at 11:45

Some advice on what to do with hills?

Should I try to avoid letting my HR go over the target then, on hills, or is a little lee-way allowed? I'm also not sure what to do on downhills- I can get up a lot of speed (relatively) without much increase in HR- is this OK?, or is it better to keep to vaguely steady pace, and allow the HR to vary more with incline?

27/11/2011 at 18:32

Still knocking on Hadds door but it is not letting me in at the minute

All runs 75% and lower HR but know improvement at the minute , 3 weeks into the programme and i am up to 40 miles a week with 2 LSR , 1 = 75 minutes long and 1= 90 minutes long in the same week.

One positive at the minute is that nothing aches or hurts and my HR is steady all the way through my runs , but time is yet to drop patience is the game here i think 

27/11/2011 at 19:20

curt warner wrote (see)

but time is yet to drop patience is the game here i think 

I think you've hit the nail on the head there Curt, patience. I don't recall what your previous background is, but 40 miles a week, no aches and pains is something I'd consider an improvement, for me anyway especially as the aim is to continue building on it.

Nothing for me this weekend, kidsitting duty. But that said, I wouldn't have been up to it as I've been feeling a bit rough, luckily not full blown man flu though. Not surprised really, looking back at my run on Friday, the 2nd half was hard work. Maybe I was speaking too soon when I said I was well on the road to post marathon recovery . So Max HR test is postponed until later in the week.

27/11/2011 at 19:21

I found the improvement came very suddenly at about 4 weeks, which was also when I was hitting around 40 miles per week with two 90 - 100 minute runs per week.

The improvement was, and still is at the moment, about 45 seconds a mile with my heart rate at the same average. As I said it happened all of a sudden and at first I thought that maybe it was a fluke but have proved it time and agin over the last week or so, including on the treadmill where there is no variance like there can be on the road.

Stick with it, I am sure you will see the improvement soon...
27/11/2011 at 19:37

slowrunningman , background was football , not much in the way of running apart from the Great North Run 5 years ago, but i have gone from 0 miles a week to 40 in 6 weeks and there is no aches or pains anymore. Did 75 minutes today and could have done it again so something is working , as 5 weeks ago 3-4 mile was a killer at slow pace ........ But i am only 3 weeks into hadd training as the previous 3 weeks of running was just to get out there and run hard , then i found this thread and decided to give it a go loving it though.


 cheers for the encouragment , time is on my side gonna do the hadd programme for at least 5 months from beginning of november till the end of march, as i dont have a strong running background like some people .

27/11/2011 at 22:06

Hi Guys... Completed another decent mileage week, it looks like I'll be completing around 160ish miles this month, which is remarkable as my previous best was 123 in Sept, and 114 in July... I use the word remarkable, as I would expect a lot more fatigue and soreness in the legs....

Have I seen any improvement???? Well, on the 6th Nov, I did a 90min run at 9.07mp with AHR 131, on the 13th Nov I did a 90min at 9.00mp with AHR 131.... Todays aim was 15min at 130, 70min at 140, 15min at 130.... What I achieved was,15min at 9.05mp AHR 125, 70min at 8.11mp AHR 135, 15min at 9.10mp AHR 130...... Improvement.... Would like to think so, but what I am finding is, I've got myself into a rut of churning out 130HR miles, but like today when trying to up the session found it very differcult to achieve... Anyone else find that???? 

27/11/2011 at 22:30

BN74, you seem to be in a similar position to me. HADD has allowed you to increase mileage without being too fatigued - which is good.

However I do not see any  real improvement in terms of pace/HR although the increased training will eventually lead to that.

Another 40 miles this week so a nice consistent build up. Ran my 10.3 mile route today in the same time as all my other efforts since HADD started but I felt I was running easier (did not have a HR monitor on so only guesswork) . Definite that I can up my pace on the flat but uphill still giving some cause for concern.

27/11/2011 at 23:16
Cheers Shades.

some good improvement quoted above, well done all !

I did a long slow run, found it hard to stick to HR as I running on a very windy morning and it effected my HR, anyway these are the stats :-

In Miles / Time / HR

1 - 10.59 / 134

2 - 11.02 / 136

3 - 11.15 / 145

4 - 11.14 / 140

5 - 10.58 / 138

6 - 11.09 / 129

7 - 11.16 / 135

8 - 11.25 / 133

9 - 11.05 / 136

Just over 1 hour 40 mins ave HR 135, was aiming at more like 125 - 130 HR so I guess not too bad. Like the rest of you I felt really good at the end and could have run for a few more miles and no aches which is a big plus !!!

My last recorded HR on a LSR was 155HR, 14 miles in 2 Hours, which looking back now was too quick !! This was in FEB 2011.

all the very best for the week ahead guys.

28/11/2011 at 11:20
HI all. Another one for Hadd if you don't mind me joining in.

Could I ask a few questions. Coming back from injury at some point in the next month. Will this work for me as I intend to walk a bit run a bit but not go above 140ish heartrate. Problem being, that that means that my pace won't be steady. Should I wait until all my runs are running. Also, does this work if you're a slow runner (all of your agonisingly slow paces are actually faster than my normal pace ;/ )
28/11/2011 at 11:47

A few good results, and a few knocking on the door. As somebody as already stated, with the Hadd stuff the improvement does appear to happen almost overnight. So keep at it, remain patient, and as long as you remain comfortable, and the runs are generally long enough, the adaptations will occur.

Hills - What I tend to do is when I venture out for the session I have a target HR in mind (what I want to average), and also the HR I want to stay below (max for the session). Try and avoid the steep hills as this will affect the stats, and it will be difficult to maintain the average (low HR) for the run.
When going up hill, try and run as comfortably as possible. Try and stick to below your target max HR, and If you allow yourself another 10 beats say, for the uphills, then allow your HR to decrease by 10 beats on the downhills, therefore maintaining your HRav. This is not easy and will take practice, but it is possible, so don't get disillusioned if you struggle at first.

28/11/2011 at 12:28


I don't know about the others but this is what i plan to do. I've ot run for ages injury plus a few other problems. so i plan to start running easy (my base is trashed) for a good few months. I don't think speed is a issue (im ot quick by any means and my runs will be slow) just might mean you cover less miles than the fast guys but thats no problem.

When i did this before i only did up to 40ish miles a week and  did quite well out of it. ot quite the 50+ of others

So i'm hoping to get back shortly build up runs will be short at first walk if ecessary  but soon once you (i) can manage short runs you can build from there

Something i've not seen mentionned in this thread apologies if it has but Hadd did mention doing alactic strides even in the base phase. These are short strides  less than 10 seconds i plan on doing these again as well

28/11/2011 at 13:25

sneglen - it's fine if you are doing a walk/run routine as you should be able to keep your HR fairly steady and low doing that.

Pammie - I've never done any strides

Funny Hat - running into a headwind is the toughest of all conditions when using a HRM.

28/11/2011 at 13:39

Shades, thats what I thought !!  Really enjoyed my running yesterday and feel great today .  Off tomorrow so will go out and see how it goes.


28/11/2011 at 14:31

I have re-read the Hadd document and not been able to find strides in the training. IDID although find a 200/200 session, 200m alternating hard (5kpace?) and easy pace. I think this didn't get mentioned till week 6 though. I am guessing its probably thrown in for leg speed more than anything, and also to relieve any boredom?


28/11/2011 at 14:35

Pammie, think you're merging Lydiard with Hadd. Which incidentally I have done in my training schedules, and can't really be a bad thing!!!!!???

28/11/2011 at 17:17
Brian. wrote (see)

I have re-read the Hadd document and not been able to find strides in the training. IDID although find a 200/200 session, 200m alternating hard (5kpace?) and easy pace. I think this didn't get mentioned till week 6 though. I am guessing its probably thrown in for leg speed more than anything, and also to relieve any boredom?


Phew, I thought I'd missed a bit of the Hadd document.
28/11/2011 at 18:41
Having done Hal Higdon intermediate predominately at a base building sort of pace and a tempo every now and again earlier in the year and then the RW Garmin sub 4hr plan for an October marathon, I'm all for using interval sessions. I enjoyed those most of all, although the intervals were longer, but probably because they felt like a proper hard workout and I felt energised afterwards. So intervals get the thumbs up from me
29/11/2011 at 02:45


No not thinking lydiard alactic strides were  mentioned in the big thread on lets run sadly now deleted so can't show you the source. Remember the document(s) doing the  rounds are just a edited version of that big thread (well there were 2 big threads on the subject

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