HADD training plan

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05/10/2012 at 16:09

I should probably add that whilst the Hadd article seems to make sense, and he puts forward a good argument, his example (Joe) is in a different league to me, and his 145bpm run is still actually a run, wheras I don't seem to have a 145bpm option in my gears; it's either a brisk walk (100bpm) or an incredibly slow jog (150bpm).

Is this lack of a middle range evidence in itself of poor aerobic fitness? By just plugging away at the 150bpm runs will these come down to 140 and lower?

05/10/2012 at 16:10

hope i'm explaining myself well, i appreciate it's a bit waffly

05/10/2012 at 16:13

Just need a bit of background info to give a worthwhile response

05/10/2012 at 16:27

sure, understood. I appreciate any suggestions you might have.

05/10/2012 at 17:07
Agent ginger- regarding the max HR, surely if its over 193 then according to Hadd then you just use 193bpm as a max. Mine is 213 but I've been using 193 (unless I'm missunderstanding the point of it) so this has ment 70% is 135bpm for me. Hope that helps a little.
05/10/2012 at 17:45

I don't think 193 is meant to be a substitute for your own MaxHR, that was simply Joe's maxHR in the example Hadd gave.

Also, even if mymax were 193, my problem is that I seem to be unable to train below 150bpm, so not sure if I'm actually training below the anaerobic threshold

05/10/2012 at 18:28
I struggled with with the wording of the document regarding max because it wasn't very clear on page 23 in my opinion. It says:
IF YOUR HR MAX IS 193 OR HIGHER (EVEN IF OVER 200)
MAX 193.
How do you interpret that mace? Or brian?

Its difficult getting into this Hadd malarkey isn't it at first.
05/10/2012 at 18:40
I would interpret it as the highest hrmax as far as Hadd is concerned is 193. I'm not sure I agree with it but I agree with all the other stuff he writes.
05/10/2012 at 19:03
So brian if your true max was 213 would use 213 or 193, I need this practically spelling out for me. I've read a good 300 pages of forum threads to find this one little answer but I'm really struggling to get to grips with this qeustion. Your answer would be very very much appreciated thanks.
05/10/2012 at 19:18
If Hadd is to be believed you would use 193. But not having had experience of dealin with anyone above 200 max I can't be sure.
05/10/2012 at 19:33

andy, the question is raised several  posts down in this link as well though it doesn't really get a satisfactory answer - the suggestion is that there could be a mis-print / transposition error in the original document

http://can.milesplit.com/discussion/topics/90162/1

I pondered this briefly myself when i read it, couldn't think why at the time, but didn't dwell as it didn't affect me. He clearly says in the document there's an HRmax ceiling. Maybe above a certain HRmax, 70% is not squeezing the toothpaste enough and you have to go to a lower %. All rather confusing as there's no justification from HADD and a bit of a spanner in the works if your HR is significantly above 193 !!

Personally, i'd ignore this as it doesn't seem logical. If you take 70% of your true max and you can talk comfortably at that effort then that's what i'd use i think

05/10/2012 at 20:12

so, leaving the maxHR issue to one side for a moment, what do you understand as being the impact of not being able to run below 150bpm? whatever my exact maxHR, that's likely to be above 70%, so does that mean i'm training below or above the LT?

05/10/2012 at 20:25
Cheers for that Brian and mace. I was very unsure because 70% of 193 is 135 but 70% of 213 (true max) is 149. Obviously this is more than the 2-3 beat leeway that hadd says about. Today I averaged 134 which felt very easy but I'll try 149 and see how I get on. Cheers again. I think i'm good to go now, I think.
06/10/2012 at 09:26
AG, if you feel that it's impossible for you to run at less than 150, another suggestion is 5k pace + 3 mins. The bottom line for you is to run as easy as possible and build the time on your feet up to about 6-7 hours per week very gradually. Build each run towards 70mins and the long run to 2hours.
06/10/2012 at 09:38
AG- I suppose if you build up your running at 150bpm then surely your aerobic fitness will improve in time so that you can run at 70% at a reasonable HR. You cant be above your LT though otherwise you would feel it wouldn't you.
06/10/2012 at 13:19
Thanks guys, that's kind of what I hoped, so I'll keep plugging away at a very slow pace and hopefully over the next couple of months will the my HR at that pace/effort drop. Thanks for the advice
06/10/2012 at 15:36
Hi people
Just been out for a 3.2 mile run and aimed for 149bpm (70% of max hr) ended with average of 146bpm and 7:38 ave pac.
Yesterday I did a 6.00mile run on basically same course but averaged 134bpm 8:51 pace. Cant believe though that going up by 12bpm I got a pace 73secs/mile faster. Clearly this shows I need more work at the lower hr doesn't it, to bring it more into line with the higher heart rates doesn't it?
06/10/2012 at 16:49
Atd, 3miles (or ~ 20mins) is not long enough to get meaningful stats. As you warm up the hr increases. Get at least 1mile in first before u record the stats. Generally the shorter the run the lower the hr because of tiredness, dehydration, glycagen depletion etc. Your stock run for benchmarking should be upwards of 6miles
06/10/2012 at 17:13

Brian- cheers for that, i thought the first mile seemed quick for the HR that was showing. i would of gone round a 10mile loop if it wasn`t the marathon tomorrow, i have to say i wouldn`t describe

06/10/2012 at 23:21
Dr.Dan wrote (see)

 ... stage 1 is knowing your real maxHR. 220-age doesn't work. Time to the max HR test !!

Dr D, that is the one thing that infuriates me about MHR. I can catagorically state that MHR at 220-age has been accurate for me for the last 25 years.

People (and not just yourself) dismiss 220-age as being inaapropiate and inaccurate but I always contend it must be accurate for some percentage of the population which happens to include me. If you know no better and cannot do a MHR test then that is a good starting point in my view.

 

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