HADD training plan

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!

 Rob

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.

Welcome Robert

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. 

 Thanks!

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.

Thanks, I'm in no rush - planning on entering a Marathon when I feel I've trained sufficiently for it, Hadd will be ideal for this so I'll keep on ticking away the miles and build from the bottom up.

Happy New Year Hadd threaders

I've had a frustrating month or so with a relapse of my November cold and a dodgy ankle.

I've done some gentle runs last week and this week is feeling pretty good.  Onwards and upwards.

Cheers

Hi Dprovan, welcome.

Yes, for aerobic development. But to improve at running you need to run. If there is a specific reason why you're unable to run the sessions, I would say cross-trainer, bike or rower will give the same slow-twitch adaptations.

Sorry about the abbreviated answer, but I'm meeting people for a run this morning and have only just logged on. I think others will give their opinion too.

Brian,

 thank you for the reply it is very helpful. I was asking out of interest, sometimes when I am forced to go to the gym I find it very difficuly to do the long runs on the dreadmill so perhaps do 60 minutes on the tradmill before moving to the cross trainer for another 30 or so... But my preference is always to get out on the road.

 I find this training plan fascinating and am very interested in giving it a go. I am training for a marathon (7th May) and plan on using this. I have been running 20-25 miles per week since july so need to up that mileage.

 Went out today and tried to adopt the advice. Unfortunately I still have a very heavy cold and have been unable to run proerly the past 7 days. Therefore the result was that I just could not keep my heart rate in the desired category. My max heart rate is 198 so I was aiming for 150 my average heart rate was 170 for a 10 mile run at a slow 9.50 min mile pace. My average pace for distance would have been a min/mile faster. I am hoping that the heavy cold explains the difficulty in me getting the heart rate down. Has anyone else any experience of cold/illness and this training?

Sneglen, To go from no running to 5 times a week is a big ask, and it may've been better to start with 3 and gradually increase the time on your feet. That said you have coped, and the fact that you are tired might be down to you running too fast. Certainly have an easy week, with maybe some light gym work, swimming etc. I seem to remember you saying that it was hard for you to stick at 70%? Maybe try and be a bit more focussed when you get back into training, and stick to 70% max. Just limit your running to 2 or 3 times this week, and make it as easy as you can.

Dprovan, A cold will elevate the HR as it is working a little harder anyway trying to fight of the virus and keep the temp down. A rule of thumb is if the cold is above the neck then it is ok to run easy, but if it is below then don't run. If your HRmax is 198, and you are wanting to build time on your feet, then I would aim to stick to 70% max which is ~140. Don't worry about the pace or miles whilst in this building phase, work on time and HR (70%) till you get up to 6-7 hours on your feet per week.

dprovan- did you notice whether your resting HR was high before you set out too?- if so it's almost certainly due to the cold- I've just gone out for first time after a cold, abut unfortunatley my HRM battery has died, so can't confirm whether I had the same problem..............I have a sneaky feeling I do, though.

Sneglen-are you ill?- or may be just overdoing it?- again checking resting HR might give you a clue. That's a big increase in running, I suspect a rest will help!