HADD training plan

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11/09/2012 at 14:14

mace - brilliant - as Dr.Dan says it looks like I'm at roughly the same level that you were at 6 mths ago. My av pace @ 71%HRav is 11:23 and I'm doing about 15-17 miles per week.

VERY encouraging for us HADD newbies

Q: Have you been on the Base Phase for the whole 6 mths or during that period or did you move up to some higher HR training within that period?

11/09/2012 at 15:11
BD - I was building base until mid July and around that time I started some sub LT 80% stuff once I was up to about 70 mins with minimal cardiac drift and I've been doing one of them runs a week since. At first I was getting a few niggles with the increased pace & mileage so I checked it a bit and took things slowly and all was fine after.

I have my first race which is the Folkestone half on 30 sept and after that I expect I'll do another 6-12 weeks of base work until I start a plan around xmas time for Brighton Marthon next April.
11/09/2012 at 15:12
Dan - thanks
12/09/2012 at 08:27

DrDan, Good solid HM. Looking very good for Chester.

Mace, Text book Hadding has paid off. BIG pat on the back for you. Keep doing the right things and don't get too carried away.

BD2000, Keep the faith - exciting times ahead for you. Please post your progress. Hopefully you will keep us all motivated.

My HM training is well on track. Did the Vets Road Relay on Sunday, amounted to 2.78 miles @ 5:57 pace. Well chuffed!

12/09/2012 at 11:37

Speedy Brian!

12/09/2012 at 11:56

Dan - just had time to read back a bit, nice HM considering your training.

Brian - sounds like you sprouted wings for the relay, admirable stuff !! And thanks for your advice/support over the months, it helps hugely to get a guiding hand now and again and to know you're heading in the right direction. Good luck with your race and glad to hear the training's on track.

Last sub-LT session before 30-Sept HM this morning. Been feeling comfortable with these sessions for the last 2 or 3 weeks now and i've been nudging the HR up slightly with each run. Today i managed 11M total with sub LT section of 9.1M @ 83%HRav @ 7:40m/m ( so pretty much 90mins with 70mins @ sub LT )

Basically, Brian, i sort of trialled your advice for the HM which was to run 4M @ 75%-80%, 4M @ 85% , 5M as i feel ( prob 90% ish ). This meant i was pushing the HRav up about 3bpm on what i've been doing recently.

For the last couple of miles i was touching 85% and i felt ok and am confident i could have gone the distance. Started to feel it a tad in the quads on the slight uphill sections but other than that was fine. How much more i could push myself i have no idea !!

Bottom line though is that i'm feeling quietly confident.

12/09/2012 at 13:32

mace / Brian - like the idea of splitting the HM into HRav sections. First HM I did earlier this year I managed a negative split - but more by luck than planning. I'll definitely be introducing that to my race next year.

With regards keeping the faith - I'm there. The inspiration is coming from reading this thread and what could be achieved with HADD.

12/09/2012 at 20:27

First sub-LT session for 2 months today - time flies !! 9.6 mi with 8.3 of them at ILTHR ....  7:13/m average pace /144 bpm - average HR (81% maxHR) ... the 8.3 section was 8 laps of the park...

7:14/m 139 bpm
7:01/m 143 bpm
7:09/m 144 bpm
7:13/m 145 bpm
7:16/m 145 bpm
7:15/m 146 bpm
7:18/m 146 bpm
7:16/m 146 bpm

Happy with how easy it felt and was even tempted to do 2 more laps ... but thankfully I didn't ... after last Sunday's HM it's better to be safe ... and I need to do a quality 22-24 miles on Sunday as my last long run before taper.

Edited: 12/09/2012 at 20:28
14/09/2012 at 07:58

mace, ta no probs. That sub-lt session should give you heaps of confidence. You are well prepared for the HM and I'm sure you'll nail it.

BD2000, Nothing wrong with negative splitting. Much better than the other way round. As you get more confidence in the race distance, you will be more inclined to pace it evenly.

DrDan, Nice sub-lt run. Good luck with your last long run. It appears that you have come off the HM with no lasting effects. Taper madness beckons...

14/09/2012 at 13:52
mace wrote (see)
mace wrote (see)

6 months of HADD in the bag.

March = 10-15M per week @ 11:30ish @ 72% HRav

I'm now at around 40M per week and this morning i did 7M in driving wind and rain @ 70% HRav @ 9:05m/m. 

That decribes the benefits of HADD perfectly. Increase  your distance quite significantly  - 300% in your case and see pace drop by 2m/m+. It really gets you in great shape for start of FM training



17/09/2012 at 09:47

Well here we are again - my weekly update.

An actual drop in mileage (due to personal commitments) and the pace was worse. Having said that the last run on Friday was in Cornwall where it was very hilly so I'm not too bothered but I do need to keep an eye on the weekly mileage. Also felt a little tight while on the next run after my 70 min run. Perhaps an indication I need a rest day after the long run. Again personal commitments meant I was squashing everything in to the middle of the week. So week 2 nothing much to report except a drop in in mileage and in pace. Here are the stats:





Edited: 17/09/2012 at 09:49
17/09/2012 at 09:58

Can anyone actually see that image?

17/09/2012 at 10:10

Nope, not me

17/09/2012 at 10:36


Edited: 17/09/2012 at 10:36
17/09/2012 at 10:44

OK - doesn't want to show so here it is manually for week 2;

Day 1: 11:35 / 126bpm / 69% / 3.05m

Day 2: 11:42 / 132bpm / 72% / 5.96m

Day 3: 11:32 / 125bpm / 68% / 3.11m

Day 4: 12:07 / 130bpm / 71% / 3.42m

Overall mileage 15.5 / av pace 11:44 / avHR 70%

17/09/2012 at 17:27

BD2000 ... good HR/pace discipline. Hopefully you'll be able to start to increase the time on your feet.

24.3 mile run for me yesterday ... a slow/easy HM first, then 10 miles at 7:50/m, and then a slow 1+ mile jog home. Really really glad to have that one done ... as well as being physically hard, I find the mental side of setting out on a 3-4 hour solo run is pretty tough (even more so this time as the first 3 miles were before sun-rise on a canal towpath). But I was actually looking forward to getting to the 13.1 mile stage so I could get on with the mara pace section. And after 70 miles within a 7-day period, it was good to finish the run strongly.

So, that's an 18, 20, 20, 23 and 24 long run series, two hilly ones and three with a progressive ending ... time to back off now and concentrate on some lower volume mara race pace work.

Edited: 17/09/2012 at 17:28
18/09/2012 at 15:46

DrDan, That's a quality long run. Must give you a great deal of confidence. I can't remember going beyond 22/23 in training.

Quality session for me at lunchtime:

10mins(3), 8(3), 6(2), 4(2), 3(1), 2(1), 1min. 

19/09/2012 at 10:12

DrDan - what Brian said

Brian - i'm guessing that's some sort of interval session and the brackets are recovery ? What paces are they at ?

19/09/2012 at 11:21

Found this link - http://www.letsrun.com/forum/flat_read.php?thread=42240

Is this the original thread started by John Walsh? Some interesting stuff there.

19/09/2012 at 16:06

BUT - don't want people to leave this thread!!!!

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