Chickadeee, I run 2 LT runs a week with at least two days of 70% runs in between.
Darren, looks to me as you are ready to move up, but I still would give my self one more go just to confirm all is as it should be. Are you in a rush to move the HR up?
As for my LT training. I run for 1 hour at 130bpm and have got my second half of that run down to +45 seconds from + 2 and half mins , not quite managed a negative split yet , untill I do will carry on at this HR.
GG nutter!! I hope the gamble pays off for you. Good luck!!
GG well run.
GG ... mad decision but a great result!! Enjoy the rest!
Chick ...agree that those 10M ILTHR sessiosn are the secret.
Well, I think I'm fixed. Four 5M runs last week and 11.5M yesterday. I'm going to throw in plenty of rest days (rest from running ... I will still bike and/or swim) to make sure I stay fixed.
Good news DrD.
5miler for me in the sunshine, yes - SUNSHINE!!!! Lovely. Legs were a tad heavy but all-in-all felt good.
Last Sunday's marathon resulted in almost a 12 min PB, finishing a mere 12 seconds over the 4hr mark. I blame my watch, having set the virtual partner and tried to stay with it. Unfortunately the watch measured the course differently and the rest is history. I'm still really happy though and the speed at which I ran the first 21 miles all around where I wanted them, the last 5 were a struggle but still happy enough. If it hadn't been for the 2 toilet stops inside the first 12 miles I'd have got in under 4. Next time
For me, Hadd has really worked, although I've cut back to 4 runs a week. Distance is at least the same as other programmes I've followed but the time on feet is greater. Now for upto a month away from running while the niggles heal, then back at it in June as I prepare for way below 4hrs at Frankfurt in October.
Barsnley Runner was coached by "Hadd", so he's experienced the real deal. Good luck with the 100mpw build up!
I came across the HADD training philosophy like many of you whilst browsing these forums and really want to give it a crack. I'm no Mo Farah but enjoy running and have time on my hands to stick to a decent 4-6 month training programme. The idea of starting from scratch, building a decent aerobic capacity and solid foundation really appeals to me as I suspect my current aerobic capacity is similar to a 90 year old asthmatic. My last HM was 1:52 with no real structured regime so I'm keen to make a good go of this to see where I can go. So, some of the information is fairly overwhelming and I'll admit to being a bit bamboozled by parts. My MHR is currently 188 and I plan on doing the 2400m test tonight and will post the results for your amusement!
One thing that I'm curious about is, and perhaps it's something I've missed, but how after the 2400m test (and already sustaining approx 50mpw) do you determine what sessions you should be running per week? Am I right in thinking you should be running 7 days a week (look forward to it if that's the case) and only 2-3 sessions should be 70-75% of MHR? Are the other sessions at a pace just below your LT? And how is this determined?
Lots of questions and I'll continue reading and searching but any insight would be helpful.
Hi Lee, as I understand it, 6 or 7 days a week if preferable, although I've only been doing 5 most weeks, sometimes 4, averaging around 45 miles a week, and I'm still seeing great results. If you're doing 6 or 7 days a week I think basically one of these should be a long run (done at 70-75% MHR), two should be working just below your lactate threshold (working up to 60-75 mins at this pace each session) and the rest should be easy runs. Please correct me if I'm wrong anyone!
Anyway, just popped back on here to post another success for my HADD training - a new 10k PB set today of 39:46, knocking nearly 2 and a half mins off my previous (admittedly soft) PB. Was amazed how I managed to sustain an average pace of 6:23mm despite doing no work anywhere near that pace and the vast majority of my running at 8:30-9:30mm for the last four months!
Hi all, yesterday ran Race the Devil trail race 18 miles, and was 21mins faster than last year. Far far exceeding my expectations, weather was pretty much the same as last year so had no bearing on the performance. Its GOT to be down to HADD training. Cap it all, I felt comfortable all the way so more to come,me thinks.
Daren well done to you, feels good yes!
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