HADD training plan

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01/11/2012 at 19:31


  I think that the 75% runs are only run if you can't run slow enough to let your HR down to 70%. Which will come with time as your HR drops and your pace increases

01/11/2012 at 19:59
gaz/Roy, I think the Hadd doc prescribes a mixture of 70 and 75% runs. I would do these as you feel, as I'm fairly sure there was no hard and fast rules as to how many of each to do. The natural way, when combining them with harder (80%) and longer runs, would be maybe to follow these with a 70, and precede them with a 75.
Hope this makes sense.
01/11/2012 at 20:03
I know it's not hadd... But if your looking for a chrimbo present or a book would recommend 'once a runner' by Parker... The benefits of lots of slow miles is shown in a good read.

Will be my 3rd 40+ mile week in a row this week so starting to build up to the 50 mile hadd weeks in time for spring marathon training!!
Edited: 01/11/2012 at 20:04
01/11/2012 at 20:07
Good stuff AGF. Ta for the book tip-off. Must admit to not hearing of that one.
01/11/2012 at 20:30

Thanks for the replies Roy/ Brian.

TBH my feeling after doing this weeks 3 runs of 10 miles @ 160, 10 miles @ 145 and 12 miles @ 145 that, if I was going to do decent mileage at the weekend, tomorrows run would have to be slower than 75% to make the most of the weekend.


AGF: I'm at a similar point to you, this will be my second 50 mile week after Chester marathon but the first one that I've tried to follow the Hadd document in. I'll probably move to the 60 mile a week plan next week, (hopefully) stay there until Xmas and improve my pace/ comfort at 160 BPM.

02/11/2012 at 13:37

Brian. wrote (see)

Chick, welcome back to Hadding. It takes a full month to properly recover from a marathon - when was yours?

10.08 miles in 80:16 @ 7:58 pace HRav=125 (67.6%)

I've had a sore throat for 2 days, thought i was coming down with a cold. But it hasn't materialised thankfully. I've just had a nice surprise - email from Eindhoven Half informing me I've won a prize!

October 7 ... so you are spot on as my running is just beginning to feel normal again. Congrats on winning a prize - hope it's a good one!

02/11/2012 at 14:22

Chick, won't be able to retire but it is the best prize (yet) - 40euros cash!!!!

The downside was if I'd have run 15s faster it would've been 60, and 30s faster - 100euros!!!

02/11/2012 at 14:30

Oh errr training to report:

8.3M with 3M at 6:30 pace HRav 156 (84%)

02/11/2012 at 14:37

Nice going Brian. 100euros next time!

The Parker book is where I first started. He works with "working HR" and the basics (from memory) are that you do easy days at sub-70% (that's 78% maxHR for me) and you do your hard sessions at above 85% wHR (about 89% maxHR for me). Basically, you alternate hard and easy days, where the LSR is counted as a hard day. Been a while since I read it but I recall this being along these lines. The book has case histories and some schedules ... and some science ... all aimed to convince you that going slow is good.

02/11/2012 at 15:01

nice win, Brian! Just run faster next time

I've yet to muster up courage to go out and run . My workmates think I'm better off having a few Friday night beers with them ... and right now the thought of a cosy pub is VERY tempting

02/11/2012 at 15:04

Beers on you Brian!

Do some core work and challenge them to a sit up / press up challenge in the pub! Could result in a workout and free beer Chick!

02/11/2012 at 15:13

Dr Dan, the Parker book I am refering to is a Novel....not the HR training book...

02/11/2012 at 16:06

 Ah ... I must be the "compleat idiot" the HR training book was referring to .

Chick ...  don't be lazy. I mean, I managed a whole 3.32 miles today! In fairness, it wasn't due to that Friday feeling but because my legs felt a bit grim after yesterday's 14+ ... and I thought I'd better not stretch them for tomorrow's parkrun.

Edited: 02/11/2012 at 16:07
02/11/2012 at 16:48

Thanks Brian,

    checked my running log and only ran 1,  75% run in eight months, wonder why!

02/11/2012 at 17:13

Ive worked out my milage for the next month about 45 miles a week.   What % of the runs should i be doing 70%, 75% and 80%?

02/11/2012 at 18:06

Well done Brian!

AGF, you recommend an excellent book. Just a disclaimer to the HADD crowd: as you read this book you will feel an overwhelming desire to run...and run...and run. I love how the main character describes all the miles converting his body to this hardened, steel-like machine, untouchable by injury. Great read for the addicted runner.

Another good run today. First time since injury that I have run 4 consecutive days. Very little residual tightness near site of injury (did not even feel anything over the last 3 runs). Tomorrow off and a nice 12 miler for Sunday.

Not sure how things are across the ocean, but winter is coming in VT! Cold, damp, windy days this week. A hot shower never feels so good as it does after a run in those conditions.

Edited: 02/11/2012 at 18:08
03/11/2012 at 08:22

Wow, this thread has just got longer and longer, it has taken me 4 pages of reading to catch up. Lots of great training going on and I am amazed at the pace being pushed out at low 70s HR.

My training was going well but I have been hit been a weekend away and then a bad chest/cold all week. Hoping to start up again on Monday but the rest has let a few niggles ease off a little.

PS For those of us based around the Leeds area (and there are a few) I heard a rumour that there might be a marathon in York sometime next year. If so I guess a lot of us would aim at that one.

03/11/2012 at 08:23

Trials of Miles, Miles of Trials 

03/11/2012 at 09:09
spen, I would run the mixture of 70 and 75% runs as you feel. As we get closer to becoming aerobic monsters, 75% should feel harder and more like an effort than easy pace, so the way you feel and what you did the day before will have a bearing.
If you feel comfy then my suggestion would be 20% at 80%, 30% at 75% and 50% at 70%.
03/11/2012 at 10:46

VT/Keir - You got it 

Did a prk run today just to draw a line in the sand - will test again once  once to see if the aerobic stuff is making a difference. Will do 50 Miles this week and all miles will be below 75% except this mornings parkrun !! ( 90%)

Edited: 03/11/2012 at 10:47
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