In for a penny in for a pound I suppose
Thanks for starting this thread.
I have just started a Hadd base programme. My plan is to follow Hadd to develop my aerobic system over the next 12 weeks then switch to a race specific programme inthe next 10 weeks as prep for a half marathon. Am I on the right lines?
Sounds bang on to me. 12 weeks is ample to raise the lactic threshold. Whats your running background?
Thanks B. I've been running for 16 years as a replacement for football. I ran like a footballer for about 10 years but kept succumbing to lower leg injuries esp achilles. I decided to focus on technique and toyed with Chi but have now transformed my style using POSE. My injuries are now few and far bewteen. I prefer longer stuff - off road duathlons, marathons and halfs. I have been distracted over the past year gaining weight and losing condition hence the base training idea.
I'll keep you all posted as I progress with the trial!!
One week in and going good I think...pretty much all slow foundation building at the moment. All runs 45 mins or there abouts and as far towards the bottom of my HR tube as I can manage.
Last week was the first week I think I've ever run 6 times in a single week and thanks to a combo of relaxed pace and running off-road I'm feeling pretty fresh. Calves have calmed down nicely after my rest day on Friday.
I've got a couple of questions:
LC, My HRmax is similar to yours and I use 120-160 for the 2.4k test.
I think JB's max is 170odd so thats why he picked 110-150.
Only reason I can guess that the test was done a little way in, is that it's less risky to have a few miles behind you as it is quite a stiff test in itself. Just make sure you are reasonably fresh when you do the test, and have a very easy day to follow.
Agreed re. test stiffness...if this is the mini-test I don't want to try the maxi-test anytime soon!
Hi Rodders, welcome back to the RW Fred, and welcome to the Church of Hadd. Forgive me but I work on average of max rather than working HR, so my figures may differ a little from yours. I would say 125 would be an ideal start point, and rather than build on the HR, it would be more productive to build on time.
125 is above 65% so you are working in the lower zone. If I were you I would keep to HRav 125, and build the runs slowly to 70mins, and 90mins long run. I would imagine you should be able to build to a 6 run week, within 6 weeks, with the week looking something like:
I'm looking forward to being able to run (as opposed to walking) at some of these low heart rates...especially after my experience of today's first mini-test.
For the test I had a nice springy 400m running track all to myself. Highlights are:
I was surprised and a bit disappointed that I couldn't knock-out 6 laps at 120 BPM. Over the years I have done probably 90% of my running at around 160 BPM so maybe its not surprising that I should struggle to tap this unexplored part of my tube. Hopefully there's still some usable paste in there...somewhere.
As the HR went up so the running felt a lot more natural...although I still struggled to keep to 130 BPM for my bottom (completed) set. Average was probably 133-134. From 140 onwards it was easy to control the HR to within +/- 1 or 2 BPM.
The running itself felt nice and relaxed at 140 and beyond. I was able to breath 3 in 3 out all the way to the end and wasn't out of puff. I had time to do a 170 BPM set but just wasn't sure what the point would be.
So, baseline set. As we say at work "there's plenty to go at".
Let's see what the training brings.
Lamb Chop, are you sure your max is ~ 185? I'd be surprised if that was the case when you have done most of your running in the 160's.
Have you kept your race data? ie. have you HRav figures from races you have done?
This is another way of working out your zones.
From your 2.4k test, I would presume that your max is more likely to be at least mid 190s.
A max test is a tough session. Have you a race coming up? If not, it's either 4 or 5 times up a 90s to 2min hill, or 800m, rest for 2mins then another 800m, ensuring the last 400 is flat out.
If you have a race, then we can guage it from that data.
OK...fresh and niggle free it is.
Will give myself a break tomorrow and see how I'm feeling Saturday.
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