Emmy - Did you follow the HADD plan for a while then? I'm finding it so hard to keep my HR in zone 2 that I can't see how it's going to improve. I have run every day for two weeks in zone 2 and my average pace on Saturday was 13:24, if anything I feel like it is getting slower!
I will stay committed for 6-8 weeks as I appreciate it is not going to change overnight but I was hoping to see a slight improvement. I'm just hoping for something which will give me the confidence to try a HR training plan for Paris.
Be interested to hear if it worked for you over time.
Dannirr – My plan was to train for Paris 2015 using a HR plan rather than pace but I cannot start the plan running these kind of paces! I plan to run no faster than zone 2 until mid December when the normal training plan will start so I am going to give it a reasonable try. If the times start to improve then I will use a HR plan for Paris, if not I may revert to pace but then the chances are Paris will just end up like my last two marathons. The hardest part for me so far is reigning in my ego, as when everyone passes me round Hyde Park, my instinct is just to speed up and catch them!
There is an interesting pdf called the ‘HADD principle’ which explains his theory and training plan for zone 2 training, I’ve attached the link if you’re interested.
@ Dannirr Firstly, I hope your marathon this weekend goes well.
Secondly, I fully understand how you feel regarding your heart rate. I’m not sure if it is possible for someone to be anaerobically very fit and aerobically totally unfit but it doesn’t make sense how I can run a 22 minute 5km but if I try and run 1 mile keeping my heart rate in zone 2 (under 125bpm) then I can’t go quicker than 12:30 min/mile pace!
I know in a response to one of my earlier posts you said you were going to try slower runs after this marathon and I started that too last week. I now run between 4-6 miles every day keeping my HR in zone 2 and will track to see if my speed increases over time with the lower heart rate as surely if I can run faster at the lower heart rate then returning to normal marathon pace should mean I’ll be running that at a lower heart rate too if they are intrinsically linked.
I’ll PM you my weekly stats if you’re interested rather than bore everyone on this thread with my weekly running numbers as it may be interesting to compare them to your own when you start.
Thanks to all that answered my earlier question and sorry for the late response.
@ Dannirr My plan will be the same as yours and I intend to spend the next 6 weeks running in the lower HR zones (zone 2 mainly) to see if I can get back to running 9:00 @ 140HR not 155.
@ Running Rodent The original plan was to run a 3:45 as I had done 3:56 which is why I think the slow run times were slightly quicker than a 4 hour plan, but thanks for the info on the McMillan website, I will check it out.
@JokeyBhoy I agree too much training was in the higher HR zone but during the majority of the 16 week training plan I was more focussed on pace rather than HR which is where I think the problems have stemmed from. I am going to try running in lower zones to see if there is any change.
@HIAHS I honestly can’t complain about anything during the training cycle, I wish I could say I had an illness which meant I lost 6 weeks of training as it would be easier to explain but I didn’t. I managed all the runs, 5 days a week with the majority of them at the higher end of the suggested range (3:45 training plan from the runner’s world website). So the race pace I was aiming at was 8:35 m/m but as I had struggled with the end of the long runs so much I decided before the race to run at 9:00 m/m which I thought would delay the onset of exhaustion but unfortunately not!
But I agree with your final point, maybe it is time to try a new training plan which was why I was hoping people who have run Paris before would have some knowledge on running a plan based on Heart Rate rather than Pace.
I set my garmin to run in the zone 2 HR yesterday which is what it recommends I do most of the training in! After half a mile the watch was beeping at me to slow down, and I seemed to spend most of the run looking at and swearing at the watch as it just kept saying the HR was too high. I finished a 4 mile run keeping in zone 2 at an average pace of 12:42 m/m!!! This just doesn’t seem right. If anyone has had any experience of HR training I would be really grateful for their opinions.