Tricialitt... Is is a snippet from one of john HADD's athlete's, hope this make's sense....
During base training, you concentrate on aerobic work sessions, and the idea is to "lock in" each HR range until you could run at that HR all day (well, 60 to 75 min) without slowing down. You do this progressively, starting with lower HRs and shorter "intervals," and over the weeks ratchet up the duration of intervals, total duration of work, and working HR levels, or maybe shorten the rest between intervals.But don't move up until you've mastered the level you're already working at, which means being able to run more than 60 minutes at that HR without slowing down to keep HR below the target.So you might begin the program (after getting to 50 mpw of easy running comfortably) working at 80-83% of HRmax on Tuesday and Friday, and stay with that level until you can comfortably complete an hour of work without slowing down, and knowing you could keep on going at that effort and pace. As the pace-HR relationship gets locked in, you can up the second work session to 82-85% of HRmax.So week 1, maybe you do 2 x 20 min @ 80-83% Tuesday and then 30 or 40 min @ 80-83% Friday. Next two or three weeks, maybe stay at that HRs, but get the sessions up to 2 x 30 then 60 min continuous for 80-83% work, and then maybe start to ease in something like 2 x 12 min, 2 x 15, 3 x 15, 3 x 20, 2 x 30, 60 continuous for 82-85%.Over the following weeks, work up into higher HR ranges, with similar interval progression (85-88%, and 87-90%).
Thanks BN74- I thought it seemed silly to have to be able to go for such incredibly long periods without drift, just 'cos I'm so slow.
I will be a relief to be "allowed" into the dizzy heights of 80-83% ( 145-150 HR for me) Quite excited, actually! - so this is my plan for a run tomorrow- 2x20 mins @ 145-150.-come hell or high water- (actually, looking at the weather outside, they have both come, here in Glasgow-) high chance that this will be done on tready.
Also, I'm up to 85 mins for my LSR, at < 135 , so will continue to slowly build the length of that up to the usual 3 hrs for pre-marathon long runs ( I never make it to 20 miles without going WAAY beyond 3hrs, but hopefully I can at least manage these without the horrible drift that usually afflicts me- I've been up into the high 160's HR wise on LSR's often in the past!, despite plodding along at a very slow pace). I've decided tot switch into the P7D marathon plan about 12 weeks before the race, but that leaves me short on LSR's, so will start building that from now.- should give me 5 x 3 hour runs before taper, I think.
Hi Sneglen, glad to be of help...
Hi Sneglen/Tricialitt, All i would add to BN's excellent advice is to add in the 2hr long run. This moves me up a gear/ or makes everything easier, and significantly lowers the HR for other runs. I am guessing the length of the run causes the adaptations to occur more quickly.
Good luck with the training!
Just like to echo what Brian put earlier.... I consider the LSR as the corner stone of the HADD training, and doesn't need to be messed around with.... The remaining run's can be played with, and adapted to suit your own needs, as I tried to explain on the 27/12....
I also consider the LSR as a better gauge to how my training is going, instead of the 5 x 2400mtrs session.... Reason for this is, I consider myself as a FT (fast twicth fibre's) runner, and efforts of 2.4K are very comfortable, so all the improvement I have made recently is in the stamia department, and the best gauge for this is the LSR......
Off to battle the wind.....Happy Running!!!!!!!
Sneglen, The LSR should be 70%. I tackle PF in 3 ways:
1. Keep the calves loose by regular sports massage, and my own on the foam foller.
2. Flexibility in my ankles was non-exitsant, so I started kneeling, sitting back on the feet toes outstretched. This was painful at first but can now hold the position for a few minutes.
3. Roll the golf ball, applying as much weight/pressure as I can bear.
OK, I managed to do some 80-83% runnning this morning, but getting a bit of drift after just 11 of the planned 20 minutes, so had to slow pace to compensate- I do find that HR drift is probably more of an issue on the tready in a stuffy gym, than outside in the fresh air.
So back to the slow relaxed stuff til next week ( next YEAR ), when I'll allow myself another brief flurry of slightly faster running.
Thanks again for the advice.
Happy New Year to all!
Hope 2012 brings everything you deserve, and more....
Thanks for starting this thread, I found out about Hadd from posts on the RW Heart Rate 101 article and have found it very interesting. I've read the document and have read 90% of this thread. I consider myself a beginner runner having only really run on and off for a few years and never keeping up consistent training.At the moment I have a 10K PB of 47mins and am planning on running a marathon at some point this year (aiming for sub 3:40) I love the idea of HADD but am a little confused by a few points for building up the first milage.
I'd like to start from scratch and build up to the 50mpw. Should I do the HRMAX test before starting?
What times / HR distance should I run to build up to 50mpw?
Once I am at 50mpw should I then run my first bench test and start offically from Week 1?
Thanks for all your advice and Happy New Year!
Hi Robert and Welcome!
It's not imperative you do the test if you have HR data from your races? If you have for instance got HR average / Max from your 10k, your HRmax could be derived for now.
Happy New Year fellow Hadd runners. Back to work today after the Xmas hols, but have managed to get some good training in while I've been off work.
Thanks for the replies - from looking through my last year's log my max seems to be around 185bpm. I'll go out and run the HRMax over the next few days to see what numbers it gives me and report back.
As for running times building up to 50mpw, should I just run what I am capable of at around 70%? Or should I vary the times each day? At present I could comfortably run 4-5 miles at a steady pace but probably more at 70%.
Also, just out of interest how does HADD training reflect on your resting heart rate? I've only really trained fast before, aiming to beat my times, and have seen my RHR drop over the months, just wondered which method of training would show better improvements if any.
RH, Heres my opinion -
Gradually shift your individual run times up by 5 or 10mins at a time until you get to 90+ on your long run, with a couple of 70+ runs thru the week. Pad out with shorter runs. Don't think about pace or distance, concentrate on time and HR. Keep your runs at a max of 70% till you get up to about 6-7 hours per week. Seems a lot but if you keep to 70% max you should cope fairly easily. Don't rush this early phase, take your time and build gradually. You should be able to make the transition to 6-7 hours per week in 6 weeks max.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |