HADD training plan

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03/11/2012 at 11:08

"Aerobic monsters"? I like it!!


05/11/2012 at 09:41

JB - A York marathon would be good!

Pretty cold today VTrunner ... though I suspect we don't know what cold is compared with VT.

Saturday's parkrun didn't quite go to plan ... I had really struggled on Friday's run, after the 14 miles on Thursday evening, and those miles were still in my legs on Saturday morning. 20:31 in the end - slowest since June but I think I needed the 14 miles more than the sub-20.

05/11/2012 at 09:51
Good stuff AGF. Ta for the book tip-off. Must admit to not hearing of that one.
05/11/2012 at 09:52
refresh thingy again
Edited: 05/11/2012 at 09:55
05/11/2012 at 10:26

Always good to refresh your thingy Brian 

Please could the thread wiseones comment on my training plan below.

Mon 45m @70%max

Tue 90m @ 75%max or as Mon + 45min on the turbo

Wed 2hr @ 75%max + 1hr core flexibility sess

Thur 45m @70%max

Fri 75m @ 75%max + 30min core sess

Sat 60m Hills @ 75%max

Sun 90m @ 70%max + 2:30 steady bike ride.

Is this looking appropriate or should I be doing more / less @ 75%  / add some 80%? 

If this looks of, when can I look to add some 80% work? 

For some information: I have been running below 80%max sporadically for the past 2 months and plan to start P&D on 17th Dec - where I will continue to run most runs below 75%max apart from 1 LT session per week, where I will nudge up to HM pace - which is actually 93%max, so not sure quite what to do about that, but will worry closer to the time.

05/11/2012 at 11:08

Keir: looks alright to me. There is no written rule in the Hadd doc about how much stuff to do at 70 or 75% so like others said it has to be done on feel. I think we all have days when we are tired and like to run really slooow and others where we'd like to add a bit of speed. And I reckon a bit of variation stops us from turning into once pace ponies. As for the 80% runs: Hadd says to start with them once you've started to churn out 50 mile weeks comfortably. With your running background I should think that this is the case already so go for it

Keir wrote (see)

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!

read that too late   well, the CNBA fairy and her beers won in the end, so Friday ended up being a rest day. I still ran 6 times last week though


05/11/2012 at 11:51

Dan: Sometimes the legs just don't want to know on those short, fast runs. Better luck next time.

Keir: Good weeks running/ excercise. 93% for a HM? That would put me in hospital!!

Chick: 6 days a week is enough!!

I got to 61 miles this week over 6 days, longest run 15 miles. 10 miles at 80%, 10 miles at 70% and the other 41 miles at 75%. I'm starting to get a rash where the HRM is rubbing under my right arm, maybe pick some Vaseline up today?

05/11/2012 at 16:02

keir, You have a good weeks work there! To fit an 80 % run I would change it round a bit. Firstly, I would tag your core sessions on to your 2 easy days Mon/Thurs.

Make Tues your long run, and then Friday could become your 80% run.

so it would look like this:

Mon   45min@70% + core

Tues  2hrs@75%

Wed   90mins + bike

Thurs 45mins@70%

Fri   90mins incl 70@80%

Sat   60mins@70%

Sun   90mins@70% + bike

If wed needs to be your long run, then we need to rethink....

05/11/2012 at 16:34

Please excuse the me, me post coming up

I suppose I should really do that Max HR test Gaz, but I've already had my balls ripped off once this week and really can't face more pain! My PB HRs for Mara was 161 ave (87%), HM 171ave (92.5%) and 5K 175ave (94.5%). Based on these my estimated Max HR is 185(100%!).


Thanks Brian. I was wondering if I was on the right lines with the HR% mix and whether it is ok to start some 80% now. 

I can drop down to 1 bike and 1 core sess without an issue. I would probably also drop one of the 45min runs if I needed a rest day (I've usually had 1 day off per wk before).

Tues and Fri I don't have meetings before work, so can arrive 15mins later and I am prepared to get up 30mins earlier on those days to squeeze in 90 rather than the usual 45min before work.

On Weds I finish work around 5pm and join my clubs core session at 8pm. This, along with the Sunday ride, are the only times I train with company. Rather than go home, eat and throw up mid squat, I run prior to the core workout, which is why I have put my LSR in there. I could do it on Sunday, but would have to get up even earlier before the bike ride starts.

I did finish work early on Weds the other week and squeezed in 17m before the core session. 

Edited: 05/11/2012 at 16:37
05/11/2012 at 17:59

Let the balls settle down before trying that test! Its worth doing though, my max heart rate turned out to be 10-15 BPM higher than the 220-age method predicted. I'd say going of those figures yours could well be higher too.

05/11/2012 at 23:31


I've been reading through this post for a few days on and off and I'm not finished yet, and I've also read the Hadd pdf, it does make for some interesting reading. Appoligies for the tread length in avdvance, so a little about myself:

41years old recently starting running for weightloss and general fitness approx 4.5 stones, since Feburary I have built up my miles to a max of 36 miles a week, I've only competed in a handful of races, a 10k in Sept (55:44), HM in Oct(2;03:xx) 17.46k also in Oct(1:41:xx) so I'm not particulary quick, I have done some 5k park runs but nothing recent but I would imagine that I could run it in approx 26:xx as I passed 5k mark in 5k in 27 mins during the 10k race.

my max heart rate during the 10k was 184bpm, 182bpm for the HM and 180bpm for the 17k.

I went out this evening and ran what I felt was easy, there was some inclines in the route, but unfortunetly it's kind of hilly in the Highlands, key stats are:

mile 1 10:39 159avg 170max

mile 2 11:06 146avg 166max

mile 3 11:08 149avg 165max

mile 4 10:26 146avg 153max

mile 5 05:44 141avg 152max (0.49 miles)

the HR monitor might need to be adjusted as the readings on the graph are all over the place and might be as accurate as they should.

I have a HM race sheduled for the 17 of March next year and given it's only 19 weeks away would it be benifical to start this type of training now as I would like at least 12 weeks with hills and speedwork sessions thrown in.

I would be grateful for any advice given


06/11/2012 at 00:05

Hi Keir,

I concur with GazOC. I thought my maxHR was 182 for a while based on 5K races and other runs. It wasn't until I tried to dismantle an elliptical machine by going really fast that I saw it clime to 192. A few months after that I got it up to 200 on a particulary steep hill at the end of run (which may indicate I'm still low as I'd already run 7 miles at that point). Anyway, you may have much more capacity. For me it was a nice surprise to know I could up my 70% figure.

This week is a step back week for me. I just scouted my mileage since starting out again and it reads as follows by week:  1.5, 2.5, 4, 7, 25, 31, 16, 31, 35, 43,  43, 47. My fitness level is still doing great, but this past week my legs felt a bit heavy on the last few runs. I think I'll drop to 30 miles this week and then try another mid-40s week after that.

06/11/2012 at 08:15

Good steady progression there VT.

Hi Stewart. One of the main benefits of this training is you can get in a good amount of mileage without the risks of injury that higher intensity running brings. I think you should keep doing these types of runs until mid Jan, then try to include some faster, HM paced work.

I dug out my Daniels book last night and looked at what they said about MaxHR%

For Threshold HR - 88-92%Max

For Marathon HR - 80-90%Max

Using the mid way point in these bands, and my HM HR of 171 and M HR of 161, I am going to estimate my Max HR at 190 (until I man up and take the test!)

06/11/2012 at 09:19

StewartC, Welcome to the Haddite thread.

Looks like your already up to 6hours running presumably in 5 days. Think you are wanting 6 weeks base before HM training. Based on your max being estimated at 188, I would suggest something like:

1. 60mins@130 2. 60mins@140 3. 90mins@130 4. 60mins@140 5. 120mins@130 

But this will be walking for you, so may be better using the 5k+3mins rule, so keep on knocking out 11min/miling and hopefully the heart rate will come down.

I honestly wouldn't do the HM traditional training, I think that you have more to gain just hadding until you can run easy at 130. A few on here have used hadd only in build-up to the HM.

06/11/2012 at 11:13

Agree with Brian ... I plan to just use Hadd base-training to build up to my HM in late Jan 2013. The sub-LT sessions are pretty good HM training sessions, so if I can get back to slotting two of these in per week, I'll be happy enough.

06/11/2012 at 14:38

welcome StewartC. Brian is right and he knows his HADD stuff . I tried a non-HADD approach for a half in the summer and guess what: DNF due to an injury that I picked up doing speedwork and that I didn't let heal properly .

VTrunner: wow, that's what I call a great comeback. Nice miles. Dropping back sounds very sensible. Your legs will thank you for it.

80% 10 miler today but it was horrendously windy, i. e. splits all over the place and no clear picture really. Av. 8:35, i. e. still nowhere near where I was before marathon day. More patience required

06/11/2012 at 15:46

Any advice on running with a cold?? (probably 'MAN FLU' really)

Cut mileage down, just don't or stop being a wimp and get on with it?

06/11/2012 at 16:28

Usual advice is to stop if it's chesty or if you feel unwell ... but not to worry too much if it's just a mild nose/head cold. (nb I am not a clinical Dr., so if you die it's your own fault!).

06/11/2012 at 17:51

Tonights 10 miler at 80% (160 bpm) was another hard run. My heart rate settled down after the first couple of miles to 7:02 m/m which was 10 seconds or so quicker than last weeks run, maybe as a result of the extra weeks recovery after Chester marathon?

Heart rate and pace was pretty solid up until mile 6 when the HRM went haywire and started giving out stupidly high numbers. I tried to just maintain the pace/ effort level but lost a bit without the HRM and my pace dropped to 7:10 until I "manned up" for the last mile.

As Dr Dan has said, these runs have got to be great training for half marathons but 1 a week will be enough for me for a while yet!


06/11/2012 at 19:20

The sub-LT sessions are pretty good HM training sessions, so if I can get back to slotting two of these in per week, I'll be happy enough.

 Dr Dans words are good and it's the way I am playing it about early Feb, fingers x'ed  
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