HADD training plan

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20/10/2012 at 02:25

Hi all,

I got pointed this way by Andy Deestrider,  I'm looking at giving this program a good go over the winter/ early spring in preparation for Manchester marathon. It seems to suit the type of running I like to do, lots of slow miles and longer, slower lactate runs rather than short chest bursting tempo runs.

My stats are very similar to the "Joe" example in the Hadd document, 195 MaxHR and start to struggle over longer distances at paces approaching 160 BPM

I did a 10 mile run at 75% MaxHR yesterday with splits of 7:59 (128 BPM), 8:05 (134 BPM), 8:02 (137 BPM), 8:04 (137 BPM), 7:59 (143 BPM), 8:03 (142 BPM), 7:54 (142 BPM), 8:05 (143 BPM), 7:53 (147 BPM), 8:00 (147 BPM) over an undulating course and felt I could have gone on at the same effort level for quite a while.

I'm going to try the 75 minute run at 155-160 BPM early next week to see where I am at the higher heart rate but I'm pretty sure its going to be a pretty tough run for me esp. as I'm still recovering from Chester marathon a couple of weeks ago.

Any tips/ advice would be gratefully recieved.



Edited: 20/10/2012 at 02:27
20/10/2012 at 07:50
Welcome gaz, great to have you aboard. May I ask about your background? Before giving advice it's safer to know a bit more about the runner. E.g. years running, typical miles per week, injuries etc. How long have you been using heart rate?
How did you do in the marathon? It would be really helpful if you had any stats from the Mara (or any other race) like splits or hr data?
20/10/2012 at 10:46

Any ideas on how to spread 70 miles a week over 6 days?

20/10/2012 at 11:23
Hi spen, I would do it like this
Mon 45mins
Tues 60mins
Wed 90mins
Thurs 60mins
Fri rest
Sat 45mins
Sun 2hrs
20/10/2012 at 13:35

Im not that quick LOL  7 miles an hour!!

20/10/2012 at 13:38

Hi all,

Janurary of this year  building milage.

Feburary: introduce sub one hour runs of 80%=125-132 bpm

March: introduce one hour runs of 80%

First one was 131 ave bpm, distance 10.78 k. With massive fade in pace after only 12 mins.

October: 127 ave bpm, distance 11.97k. With no fade in pace .

For comparision perposes I have only used one hour, but the last 4-5 weeks I have been running 75 mins at 80% with no fade in pace.

I feel that there  is still more to come. I am also glad that I have stayed at 80% for the moment ( not wanting to upset the Snowdon training ) and  have seen my HR drop by 4 bpm for the same pace.

Last bit, I came out of HADD in June/ July because i ran ( Longish ) fell/trail races every w/e.

But all easy runs were at 70% or LESS in those two months.

Hope this helps someone somewhere.



20/10/2012 at 13:53

Brian, I lived in Einhoven for a year and worked at DAF trucks, fantastic city and after reading your report I might just do the half mara next year, well done anyway.




20/10/2012 at 14:25
Interesting that is roy.
I'm hoping that once the marathon (october 7th-chester) is out of the system properly I'm able to get on it properly with this style of training. struggling with a cold this week aswell. First week after marathon done 43miles hadd style. Although they were all in twice a day runs and were really short so not really accurate enough for comparitive purposes as the first 2miles I've learned mean nothing really anyway (thanks Brian). This week will only be about 57miles aswell

It seems to me that (i think, not 100% sure) that the more time is spent on your feet at sub 70% the more effect the base training will benefit you. Wnereas I'm currently at about 8:30pace at 70% I'd like to get this down to 8min pace if possible if I build back up to doing approx the equivalent of 100mpw like before. Only this time i'll be going by time rather than distance.
20/10/2012 at 14:51

How do you space the 100mpw?

20/10/2012 at 15:18

Andy, I focused more on the target zone/ %  rather than the pace,but kept an eye on the distance/speed for information at a latter date.

No way would I be able to cope with that milage, best of luck.

20/10/2012 at 15:37
Brian. wrote (see)
DrDan, 3 of us were lapping Hyde park on wed. We tend to go up there if it's wet on the towpath. Hopefully will spot u on a lunchtime. We meet at the top of the steps to the canal on whitehall rd at 12.20, if u fancy some company.

 I did 4 laps on Wednesday.

Will try to meet up at Whitehall Rd (normally join canal at Wellington Rd, so easy to nip up) - do you have regular days for the tempo runs?



20/10/2012 at 16:44
Spen, just use the same proportions. I would be wary of going over 7 hours a week though.
DrDan, effort days are normally Tuesday/Thursday. But with the 3 of us that drive the sessions bring in recovery month, the runs will be watered down I imagine.
It would be good to meet up though.
20/10/2012 at 17:25
Roy, we knew it wasn't gonna be a cultural visit, but Eindhoven fit the bill perfectly. Race organisation was great, the hotel was cracking value, the Dutch were so welcoming and the food and drink was good too.
I would strongly recommend the place for a run trip.
20/10/2012 at 18:57
Brian. wrote (see)
e. We meet at the top of the steps to the canal on whitehall rd at 12.20, if u fancy some company.

Did anyone continue the handicap races I used to organise Brian? I do them at work now on a 4.1 mile out and back run

20/10/2012 at 19:28
Spen- the mileage was done when training for the marathon (chester) but as it happens I got sick an never recovered in time but I also learned that the way I was training to pace/distance was unsustainable in some ways because its easy to forget that when out running its better to run by effort than pace because there were many times wben I would try and maintain the pace up hills which resulted in feeling tired for weeks on end. Atleast hadd allows for this slowing on hills.
The 100mpw was about 2hours a day most days although 1 day a week it would just be 60mins slow (usually monday) to allow for the approx 3hr run on sunday. Hoping to very very graduually build up to the eqiuvalent hours a week this time.
Does anyone else track there beats/mile figures atall. I've been getting n uh mbers between 1100 an 1200 generally.
20/10/2012 at 20:02
Jb, unfortunately not. We did get up to 30 min short tempo, which for me almost amounted to 5miles. I did your hcap race twice and I loved it. Morrison's are lucky to have you. Have you got many takers?

AtD, yes my spreadsheet has a column for beats per mile. I see less than 1000 on easy runs, but higher on harder sessions and races.
When in good shape I can do 940/950 on 65-70% flat runs.
Edited: 20/10/2012 at 20:11
20/10/2012 at 21:29
Brian - your not on Fetcheveryone.com are you. Because I just plug me garmin in to the pc everyone few days and it organises the training sessions into chronological order and adds up all the figures for me. One of the numbers it gives is beats/mile.
20/10/2012 at 22:08
AtD, yep I'm on there but don't post anymore. Added beats per mile after seeing it on fetch. Can't be bothered now. Spent to much time logging and reading. Takes me all my time reading the RW forums.
20/10/2012 at 22:30
No I dont post on there forum for the same reason, but I do like simply pluggin the watch in an everythink just being there for me in a readable layout. I dont really understand some of the things on there though (to technical for my liking) I just like the idea of being able to see what mileage/hours I've done week in week out because since keeping a check on this i've been able to get the training nice and consistent
21/10/2012 at 09:46

What measuring device does everyone use? I had a Garmin305 but the chest strap is broken and you don't seem to be able to get a replacement. I use a basic Polar for HR and my Garmin as well if I am doing a new route. Thinking of a Garmin 405 at £160 rather than a 610 at £250 but there again there is no hardship in wearing 2 watches for occasional runs. It just means that I cannot upload HR data.

Brian, I get between 8 and 15 for my handicap runs - not bad from one company office.

Edited: 21/10/2012 at 09:47
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