HADD training plan

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21/10/2012 at 10:49
Jb, garmin 305 for me. Read the reviews before getting a 405, I don't think it was well received. Rest day for me, hammy little tight.
21/10/2012 at 11:59
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. In good shape I can do 940/950 on
21/10/2012 at 14:07
Apologies- refresh error
21/10/2012 at 14:26
I dont know what I'd do if I lost/broke my 305. I love being able to keep a record of training for when looking for reasons why races went well and others not so well. But not sure I could justify spending so much on an upgrade to a 405 or a 610. Although picking up an average price HR monitor with timer would mean spending ages measuring courses on the internet like I used to do. Wouldn't want all this hr training to be a waste of time by not keeping it going so I suppose i'd have to just bite the bullet I guess.
21/10/2012 at 15:14

I'd cry if my 305 died

42M week and feeling fresh. Struggled mid week as couldn't drag my arse out of bed to run mornings so did 3 evenings and didn't enjoy it much.

M   Rest

T    70mins

W   82

T   63

F   Rest

S  65

S  120

Total 400 ( 6 hrs 40 m )

HRav 68%

I'm going to aim for 46 this week and will probably do a slow 4 home from work tomorrow then everything else the same as this week. Not sure how to get up to 50 after that ..... any recommendations anybody ? Should i look at just increasing mid-week longer run and weekend long run. Any comments on the structure of the rest of the week, could i improve it ? 

Edited: 21/10/2012 at 15:22
21/10/2012 at 19:17
I would look to increase Tuesday initially (to 90mins), and then to get your next increase I would restructure by swapping Fri rest to Sat, and increase Fri to 90mins. So you end up doing Tuesday/Friday 90mins. Next increase after that would be long run 2hrs+
Edited: 21/10/2012 at 19:20
21/10/2012 at 19:32
mace, the Tues/Fri thing obviously depends on when you do your weekend long run or race. Sun-Tues-Fri or Sat-Mon-Thurs.
The Tues-Fri can then become your 80% efforts when you return to them.
21/10/2012 at 21:08
*watches and learns* very helpfull post/s Brian and mace. I'm still learning on this one to
21/10/2012 at 21:40

For what it's worth, I upgraded from a Polar RS400 to the Garmin 910XT last winter. The Polar was great for HR and I liked their software, but I had to wear this bulky footpod to get distance (and the accuracy of the footpod changed as I changed pace). THe footpod ran on AAA batteries and only lasted ~ 20 hrs and always seemed to run out in mid-run. The 910 is very consistent with distance readings regardless of pace. The reason I got the 910 over the 610 was due to its 20 hr battery life. Also, you can use a footpod with the 910 indoors and its tiny and has a several hundred hr battery life. I like the 910 over 610 because of its large screen as well. The negative on the 910 is mainly that it cannot deliver an accurrate instant pace reading during runs (unless you run a 7 min pace or faster). That was big deal when I first got the watch, but now when I run I only have the HR showing so I don't bother with pace at any given time.

Edited: 21/10/2012 at 21:41
22/10/2012 at 00:11
VTrunner- I never bother with current pace because its to erratic to be honest on varied gradients to be of much use. Before hadd I used time distance and ave pace. Now I use time current hr and ave hr. This seems to work well enough for me. I might look at the information after but I dont like having to many figures going round me head when running. It takes away some enjoyment I think.
22/10/2012 at 08:49

When I want to check pace, I use lap pace. Much more accurate than current pace. It tends to be pretty reliable when more than 200m into the lap.

Hammy feels much better today after yesterdays rest day. Looking forward to the lunchtime run.

Edited: 22/10/2012 at 09:21
22/10/2012 at 09:25

Brian - thanks, i'll have a play around. Not got up to 2 sub LT sessions yet, have only ever done the one on a Weds ( sometimes Thurs ), hence that's my longer mid week run. Wouldn't 2 x 70 mins be too much quality going by the 20% max guideline ? Or would i do say 50mins with 20w/u + 20c/d ? Good luck with the run, hope the hammy holds up.

atd - i've played around with all sorts of combinations of HR, pace, time, distance data. Last 2 runs i've got distance and time only and run to feel which has worked out well as i've seldom looked at the watch. You're right, it takes away some enjoyment as you become a slave to the stats.

Edited: 22/10/2012 at 09:27
22/10/2012 at 09:35

mace, I think you would step back up to 1 80% run initially. And then as you become comfortable with that week, maybe increase the 2nd run but gradually.

You may start off running 60mins at 75%, increasing to 70 at 75%. The you might want to increase run 1 to 83% (I find that this pace roughly equates to my current marathon pace).

I think running 2 x (90mins with 70mins@80%) is tough, but it's not too tough. As long as these are the only runs faster than easy (or recovery) pace.

The other alternative would be to leave the 2nd 90min run as easy, and put some quality into the long run, by either making it progressive, or adding some 80% stuff in the middle.

Food for thought.....


22/10/2012 at 09:38
Brian. wrote (see)
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.

Nice one. My effort days tend to be Tues & Fri, so I might catch you on a Tuesday once Abbey Dash is done ... I have a few specific Tuesday planned for the 10K build up (3 x 2.1M at 10KP tomorrow).

How do you manage to merge HR-based Hadd training with running with a group?

22/10/2012 at 10:00

DrDan, If I'm honest, I will only do the Hadd stuff when I'm base training these days. I will of course do the odd 80% run and plenty of 65-70% recoveries.

I am doing more specific, 10k/HM training until next Summer. My next marathon is not planned till next Autumn. I have specific goals for the shorter distances - sub80 HM, sub60 10M and sub 36:30 10k.

Wow! 3x2.1M @ 10k pace is hard core! Not so sure I'd fancy that!!!

Good luck - let us know how it goes...


22/10/2012 at 10:03

DrDan, What is your target 10k pace, and where and when are you doing that session out of interest?

22/10/2012 at 11:07

Brian  - you're way too speedy for me! I will probably also be leaving marathon training for next Autumn and concentrating on the shorter stuff ... my targets are sub-40 10K, sub-90 HM and sub-67 10M.

My 10K PB is 39:55 (at Abbey Dash in 2010) ... I'd love to beat that this year but probably a little beyond me at the moment. In 2010 I'd managed 19:44 at Leeds parkrun 6 weeks before AD, and then put in a text-book 5 weeks of training ... this year I've only managed 20:00 with 5 weeks to go to AD. So, target 10KP for the flat A65 on 18th Nov is about 6:25/m ... but actual 10KP at the moment on the lumpier Hyde Park route is more like 6:40/m.

The 3x2.1M @ 10KP session is planned for Hyde Park tomorrow lunchtime, ideal target pace is 6:35/m ... I might not complete - I only managed 2 x 2.1M and 1 x 1M last week, at about 6:40ish with 3 min rests.


22/10/2012 at 11:17

DrDan, I don't intend getting back into proper training for a while yet (until I think I've properly recovered from the half). I was thinking that I may still do the sessions but water them down. I'm not sure who is out tomorrow or what the plan is (if any) but I could come up and help pace you round. 6:40 pace is roundabout mara pace for me.

Hyde park is as you say worth a few secs per mile, as it is far from flat.


22/10/2012 at 11:20

HADD wk 7

Lower mileage this week - slipped in garden on Thursday, twisted knee slightly so decided to give Friday a rest. Felt good for Saturday run.

Mon - 5.6m @ 72%av

Wed - 5.5m @ 73%av

Sat - 8.2m @ 74%av

Total - 19.3m @ 73%av (original target was 23m)

Decided to run at slightly faster pace on Saturday to see 'where I'm at' but still kept an eye on HR to make sure the av came in under 75%. Felt comfortable - just that pace dropped off after the 60min mark. Conclusion was that I could not have run at that pace for 10 miles without seriously affecting the HRav. I reckon I've got another 4 - 6 weeks of base building with the mileage increasing to 30 per week (which sounds like nothing to what some of you guys are doing!!).

22/10/2012 at 11:50

Hi BD2000, I think i may've hinted at this before. I'm not sure how much, and how quickly improvement will come on 3 runs per week. I'm sure you will see some improvement (subject to where your aerobic fitness was to start with) but I would imagine it will be very gradual. I think rather than increase the time (or intensity) of runs1, 2 or 3, it would be more beneficial to add in another run somewhere.

Forgive me if we have talked about this already, and this is what you have planned. 

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