HADD training plan

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16/11/2012 at 21:33
GazOC wrote (see)

I was supposed to do an easy 5 miler today but didn't find time and now the lost run, which is totally meaningless in fitness terms, is really eating at me because of the lost weekly mileage. I think I'm getting a little to obsessed.

I know what you mean Gaz, I certainly feel similar. I am trying to tell myself that this is not the time to get hung up or excited about training. It is good to be focused and obsessed at the start to warm up the motivation and commitment levels necessary to form the routines and habit of training. I find running books, RW forums, new kit and also a training diary / plan are all good tools for motivation.

But this time of year it is also important to back off a bit and not get too excited. Otherwise you get burned out, mentally more than physically. It is impossible to maintain the focus for much more than 16 weeks, so worrying and using up that mental energy now will be using some of that ration which you will need in the racing campagn in the new year.

16/11/2012 at 22:43

Ive always took it for granted that the 70% was the given for the whole HADD thing.   I think it is nice to get all the miles down at 70% then slowly move the majority over to 75%.   Give the tube of toothpaste from the bottom.

17/11/2012 at 19:03

No matter what stage you are at, the majority of your runs will allways be 70%. I agree with you on that part Spen.

17/11/2012 at 21:26

IF you are doing lots of runs at 75%, its just another training programme to me.

17/11/2012 at 21:41

I am not sure I agree that the majority of runs should be at 70%. Yes in the initial build-up for Hadd, lets say 6-8 weeks but then I would expect to see a couple of 80%runs, a couple of 70% recovery runs and the rest at 70-75%

After three lazy weeks due to bad chest/cold I am determined to get back on track next week. Good 7.5 miler tonight for starters. Brass Monkey in about 9 weeks time is my main focus now.

Edited: 17/11/2012 at 21:42
18/11/2012 at 19:37

No 85% run for me next week. I knocked just under 5 minutes off my Half Marathon time at Connwy today and my legs feel trashed. Got round in 1:30:09 (unofficial) and am made up with the time but can't help feeling a bit gutted about those 9 seconds!!

18/11/2012 at 20:15
Gaz, brilliant Pb... Congratulations.... Next time will be under... Brilliant...
18/11/2012 at 20:24

Gaz0 congrats on the huge pb. Get what you deserve at this game, and obviously you have trained smart.

spen71, what are the dodgy links you're posting??????

I agree with Roy, whatever type of training you are doing, the majority of it should be 75% or less. 

Got out for 6miles today, slow and not so easy. 8 weeks HM training starts tomorrow, with a gym visit before work. 

JB, BM is earlier than you think!

18/11/2012 at 20:39

Cheers guys. All done off slow runs except for 2 weeks of Hadd 85% running which I can't seeing have made that much difference. Nice to see improvement esp. if you arn't doing much running near race pace as per the Hadd program. Very reassuring.

18/11/2012 at 20:43

Gaz - i'm not surprised there's no 85% next week  cracking run, 9 seconds to aim for next time

Brian - hope you had a good break

Average 50M per week over the last 4 weeks and feeling good so i'm very happy with that. Long run was 17M this morning, my biggest so far.

Got my eye on a 10M race on 2nd Dec so i think i'll do about 45 next week ( maybe cut back on the long run ? ) and put in a sub LT run to see where i am. Then the week after will be my easier week with the race on Sunday.

How does that sound ?  

Edited: 18/11/2012 at 20:46
18/11/2012 at 20:45

Fantastic result Gaz. That is a gutting time if that is the fastest you plan to ever go, but as a target / goal that is a fantastic time. It means that you continue wanting more. Great work on knocking minutes off your time. Your body deserves an easy week after that performance.

Good luck on the recovery JB

Happy to report my first full calendar week of HADD and also my first 50m week since Jan 

As I apreciated reading others training stats, here are mine:

Mon - 5m 45min @ 70%

Tue - 11m 90min @ 74%

Wed - 5m 45min @ 70%

Thur - 14m 2hr @ 75% (hilly)

Fri - 5m 45min @ 70%

Sat 10m 90min @ 75% (hilly off rd)

Sun - Marshal club race.

Re-reading the HADD - Joe advice, I think I might replace one of those 90min 75% with an 80% run this week.

18/11/2012 at 20:58

x-post - Welcome back Brian.

Sounds like a good idea Mace. Although long runs are probably the most beneficial of all for the marathon, you don't need to be knocking out 17m every weekend. Also it's good to have some occassional races to maintain interest this time of yr. Will you run to pace / HR / feel?

18/11/2012 at 21:08

Keir - nice training. The plan with the long runs was to build them up gradually over the last month with the mileage so that when i get to mara training the 20's won't be such a big step up.

Plan is to run to pace based on sub LT run and not look at HR at all. Last sub LT was a couple of months back so i'm looking forward to seeing what i can do now.

18/11/2012 at 21:08
Go for it Mace... An excellent marker for you leading into new year formal training

Nice. First week Keir too...
18/11/2012 at 21:47

I have posted a dodgy link?  Have i?  Where??????

18/11/2012 at 21:56
That's weird! When I last looked at the Fred, the words toothpaste and programme were hyperlinks to strange websites. They appear ok now on my phone!
18/11/2012 at 21:56
Must be jetlag
18/11/2012 at 22:19

Oh   Never done any hyperlinks!   Would not know how to! LOL

19/11/2012 at 10:01

GazOC - if it makes you feel any better, my HM PB is 1:30:06.

Well, almost ready to restart Hadding in earnest ... 40:27 yesterday at the Abbey Dash 10K. Quite happy given the poor mileage and lack of consistency - I'd given up on sub-40 a couple of weeks back as my 5K times were not giving me any indication that it was on. So sub-41 became the more realistic target ... so sub-40:30 was a nice surprise, especially since WAVA suggests it's my best run ever! Just need to recover and then it's Hadd time.

19/11/2012 at 11:10

DrDan, Good performance at AD. Recover well.

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