HADD training plan

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06/11/2012 at 22:24

Thanks for the welcomes and the advice, I usual run 4/5 days a week, in september preparing for the 10k and HM it was 5.

I was out with jog scotland group tonight, I took the 3/4 mile group and as a result it was difficult to maintain a constant pace as I had to shuttle up and down the group.

40 mins 10:48avg pace 150bpm

I was mainly in the high 140's apart from the shuttling efforts which pushed it up a little, given this I've got a lot of work ahead to get the heart rate down to 130



07/11/2012 at 09:56

StewartC - I started on HADD base phase 9 weeks ago and have started to see improvements. I'm aiming for a HM in March - I run 4 times a week, each run over one hour long. Initially my pace and HR was all over the place during the first 3 weeks. Now it has stabilised and I can keep to 70% - 75% throughout the run (8 miles max at moment - 25 miles per week) and feel very comfortable afterwards. I'm going to put some more weeks in at this level to ensure I have a decent platform to work from. My avg pace started at 11:25 and has recently changed to 11:05 so I know its working - I just need to put more miles in at this phase.

07/11/2012 at 17:29

Did 10 miles at 139 BPM (70%) in average of 8:11 m/m. Pace and heartrate was a little erratic because of the high wind. Getting pushed by the wind was getting me 7:50 m/m for the same heartrate that was getting me 8:25 running into the wind.

07/11/2012 at 20:58

Well I have thought about how I am going to go about this and this is it.

I work in miles as it is how my brain works!!"!!


Mon           6 @ 70%

Tues          6 @ 70%

Weds       10 @ 80%

Thurs         6@ 70%

Fri              10 @ 75%

Sat             Rest

Sun           15 @ 70%

My main target it to do another 50 mile ultra in May so will increase the Sunday and Monday runs so I am getting good Back to Back miles in at a slow pace.

What do you think?

07/11/2012 at 21:54

BD2000, sounds like you're progressing along nicely, is all your running @ 70%-75%? when do you think you'll be ready for the next phase of the plan?

Gaz, wow I would be happy with that pace in a 5k never mind an easy 10 miler.

Spen, what sort of weekly mileage are you hope to work up too?

Went out for my 90 mins @ 70%, my first real attempt at trying to keep the heart rate down, boy it was tough, all the way round I just wanted to up the pace, but I stayed the course and resisted the urge.

1.  11:23  131avg  158max

2.  11:50  137avg  151max

3.  11:44  143avg  154max

4.  12:04  146avg  152max (into stiff wind along river)

5.  11:13  145avg  153max

6.  11:38  147avg  153max

7.  11:28  148avg  152max

8.  11:04  153avg  159max

Totals for the run, 1:32:41 11:32mm 144avg

07/11/2012 at 21:55

I hope to get up to 70-80 miles as would like to do a 100 miler in 2014!

Edited: 07/11/2012 at 21:57
07/11/2012 at 21:57

Looks like a very sensible HADD plan S71.

I have abandoned Drs orders and completed my 1st run for just over 1 week tonight. I couldn't manage 1 more week of recovery / getting fat!

07/11/2012 at 21:58

x-post - not sure I can say that a 100 miler is sensible though!

07/11/2012 at 22:02

I like the long nicely hurting runs!  Did North Downs Way 50 last year and ran with someone else.  Will do it on my own next time as it held me back.

07/11/2012 at 22:10
Looks good spen.
Stewart, well done and well disciplined.

Last run for 12 days for me at lunch, 8.3miles at 7.24 pace.
In Manchester airport travel inn now. Flying tomora at 9.
Happy training everyone, will be offline till Sunday 18th
07/11/2012 at 22:16
spen71 wrote (see)

Well I have thought about how I am going to go about this and this is it.

I work in miles as it is how my brain works!!"!!


Mon           6 @ 70%

Tues          10 @ 80%

Weds        6 @ 70%

Thurs         6@ 70%

Fri              10 @ 75%

Sat             Rest

Sun           15 @ 70%


Hi spen71,

I like the plan you have assembled. See the underlined above. I would consider moving the 80% earlier in the week. Even though you do your long run Sunday, it's at 70% and you should be recovered nicely by Tuesday. Hit the 80% that day and then have 2 nice 70% runs to recover before you do the slightly longer 75% run on Friday. I found I needed more rest after the 80% as opposed to the long run at say 70 to 75%. This would also open up Friday to be a second 80% effort if you wanted to add that in later. If not, I can defenitely see it they way you outline if Sunday/Monday begin evolving into much longer efforts.

Good luck getting ready for that awesome distance. All my future overuse injuries cry out in anticipation at the thought of that type of mileage.

Took 2 days off before today's run. Was 30 and windy and the legs still felt a bit sluggish so I cut it at 8 miles. We'll see how the next one goes...

07/11/2012 at 22:26

Stewart: Nice run, glad I'm not the only one who had trouble with the weather today!

Spen: Plan looks good. As VT says though, it'd be nice to get that 80% run out of the way early in the week.

Brian: Have a nice break.

Keir: I think the Docs can be over cautious on running injuries, its an easy call for them to say "stop running for xx weeks" rather tell you that you might be able to ease yourself in earlier. Good Luck. 

VT: Good luck with the next outing.

BTW Spen which 100 miler are you doing? I've just entered the Ladybower 50 in Sept which will my first ultra. Any tips for a newbie?

Edited: 07/11/2012 at 22:27
08/11/2012 at 08:46

Thanks for the comments.   I like to keep it like that for the sole purpose of building back to backs up.


Gaz -   Last year I did Northants 35 miles and North Downs Way 50 miles.   I also did 8 marathons at a slowish pace.   I used these as long training runs.   Im not sure what the lLadblower is like but spend time in the hills and practice run the flats and downs and walking the ups.   I may do that one myself yet.


08/11/2012 at 09:21

StewartC - all running done at 70%-75% at the moment. I'm looking for an improvement in pace at this level over 8 to 10 miles before moving up to 80%. I'm hoping the next 4 - 6 weeks might show this.

If it does it gives me a good 10 weeks then to move up a gear in preparation for March.

From listening to people on the thread for people like me who are not as aerobically fit as they could be, the 'Base Phase' is very important.

08/11/2012 at 10:24

Nice training folks.

Spen - I also work in miles and your week looks pretty similar to what I have done before, except I tend to do what VTr  suggested (and what Hadd outlines for Joe) and do the subLT sessions on Tues and Fri. The sub-LT sessions are key (but tough) and I think that a day recovery would not be enough for me to get the most out of the second sub-LT session ... and it also allows a longer run on a Thursday so you can get in a "mid-week long".

Yesterday's attempt at 2 x 2.08M @10KP went a bit wrong when I did it at 5KP. First rep was okay ... second one ended at 1.8M with a stitch from hell. Third rep was done at MP as there was no way I could do more. Still, I think it was good to hit some 5KP ... 10 days until the 10K race now and that was my last hard session. I'll do some 5KP and 10KP early next week, to keep the leg turn-over going, but it will be limited in distance.

After the race, I'll be back to Hadding ...

... plan up until the "Brass Monkey" HM in late Jan is to do a 62 mile week, with some run commuting 3 days a week and the two subLT sessions at lunchtimes (it's not HM preparation but I think it will get me through ... the priority is base):

Mon: 2x 5M at 70%
Tues: 10M, with 8.3M at 82%
Wed: 2x 5.3M at 70%
Thurs: 2x 5M at 70%
Fri: 10M, with 8.3M at 82%
Sat: rest
Sun: hilly 11.6M at 70% (extend the distance in January, if all is going well).

The double run-commuting will be a new approach but I think it might work - we shall see. It's not going to be rigid - I'm sure there will be days when I'll drive in and do a single run instead etc. But I needs a plan...

After that, I'll replace one sub-LT session with something faster involving 10M/10K pace ... target is Snake Lane 10M in late Feb and Bradford 10K in March. All these will be "B" races ... the main "A" target is Leeds HM in May (not a fast course but one I'd like to nail).


08/11/2012 at 15:12
Hi all
Not posted for a bit, but apart from 2 track sessions a week I've been doing just 70%max running each day and where at first it ment going round at 8:30 pace i'm somehow going out and returning with paces averaging between 7:34 and 7:44min/mile. Cant believe the improvent. Tempted to lower the intensity slightly if the pace speeds up to much or just do some of the running at 65% an see how that helps.
08/11/2012 at 18:03

Thanks for the input.   I would like the plan to look like this in New year as I do the miles required for a ultra.

Mon           14 @ 70%

Tues          6 @ 70%

Weds       10 @ 80%

Thurs         6@ 70%

Fri              10 @ 75%

Sat             Rest

Sun           20 @ 70%

08/11/2012 at 18:04

This gives me the option of a Tuesday off if need be,

08/11/2012 at 18:12

Andy...incredible results. I would absolutely keep the 65-70% range...if you can get to 65% at a brisk pace, I'd go for that over 70. Keep up the good work. That's truly outstanding.

Dr. Dan. That looks like a solid plan to me. The only potential pitfall would be the splitting up the runs for in/home days. It might limit the your aerobic base as you'll lose the continual time on your feet. I seem to recall reading in several places that the true aerobic benefits kick in around an hour to 1.5 hours. Either way though, 60 miles per week is solid and will net you solid results. Good luck with the upcoming race (and repress the last speed session from memory). It just tells you that you are still human

BD2000. With your progression, I think you want to be able to run 10 miles at a rock steady pace and HR. So, when you can hit 70% at a constant pace for 10 miles, then you can begin to consider adding in the 80% run. Prior to that, you might be limiting your improvement by not squeezing enough toothpaste out of the bottom of the tube. Good luck.

Edited: 08/11/2012 at 18:13
08/11/2012 at 18:18

Spen, seeing the distance of the Sun/Mon runs, I agree that the 80% should be later. But if you will only do one 80% run per week and do not plan to add a second, perhaps Thrusday would be better for it as opposed to Wednesday. That way you could have Tues/Wed to recover from the back to back long runs and then Friday/Saturday to recover from the 80%. Might give you a mental boost to separate the two hard blocks from one another as well. As someone addicted to simply getting in as many miles as I can each week, I am very jealous of this training. If I could kick up the extra time (and was fully healed/trusted my body) I would love to put in weeks like you describe

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