Hadd's Approach To Distance Running
1 lurker |
168 watchers
Nov 2016
1:25pm, 24 Nov 2016
8,119 posts
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Boab
Take it easy Baz, it is very slippy out there, not to mention f'kin baltic! Frozen eye lashes this morning. I've ran my sub LT both ways, with a warm up and straight into the effort. I used to know if the session was going to be a good or bad one depending on that first mile pace without a warm up. That was 7 years ago now, and I now need the warm up as it takes my body about 3 miles to start functioning properly these days!!! |
Nov 2016
7:37pm, 24 Nov 2016
10,729 posts
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Bazoaxe
lol, it was fine underfoot for running although gritters out...but agree, baltic 7:08mm avge pace for which was 6 secs per mile better than Tuesday for an extra 1bpm so just a shade under 84% max now and still no sign of any real drfit I am wondering if I should increase the distance maybe and extra loop of the meadows which would make it just under 11.5 miles. |
Nov 2016
7:54pm, 24 Nov 2016
5,847 posts
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paul the builder
Long way to go to April, Baz. Great place to be in now, but don't be ready too early.
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Nov 2016
9:55pm, 24 Nov 2016
32,874 posts
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Hills of Death (HOD)
So read the document from what I can make out its lots,of,runs at 70-75% max. One run of 77% and one of 82% which can be involved in the longer run. Plus every six weeks a progressive HR test |
Nov 2016
10:04pm, 24 Nov 2016
447 posts
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Daz Love
HOD - I think that's the 2nd phase (once you have got to 50 miles per week) but then there is lots more quicker stuff later on. I will re-read when I'm there!
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Nov 2016
10:05pm, 24 Nov 2016
448 posts
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Daz Love
Here is some info from the thread that shows what it builds too.... We need to get the runner into a condition where he/she can handle work sessions like the following: 6 x 800m at 104% of 5k pace with everything from equal time recovery (down to) 1:15-1:30 recovery. 5-6 x 1k at 5k pace with 200m jog recovery in 90 secs 3 x 3k at 95-96% of 5k pace with 800m jog recovery 2 x 5k at 93-94% of 5k pace with 800m jog recovery 8k at 92% of 5k pace 16-20k at 88-90% of 5k pace Read more: letsrun.com |
Nov 2016
10:08pm, 24 Nov 2016
4,560 posts
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Huntsman
HOD the base phase is lots of 70-75% runs until you reach 50 miles a week.
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Nov 2016
10:45am, 25 Nov 2016
4,990 posts
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daviec
Been a cut back week for me. No sub LT runs but I'm going to break the rules and run a parkrun tomorrow. In general though recovery runs are under 8mm, easy coming in about 7:25-30/mile and LT is about 6:55/mile for 81%. Will pick miles back up next week and back on the sub LT train. Hoping to see sub 3 pace on them some time soon. Still got plenty headroom HR wise as well. |
Nov 2016
5:25pm, 25 Nov 2016
92 posts
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Brunski
Huntsman/HOD - I thought the getting up to 50 miles was before you started with phase 1. I've not really done this properly but I'm already up to 60+ miles without doing a particularly long run on a Sunday, and the sub LT runs haven't been the full 10 miles either... |
Nov 2016
5:36pm, 25 Nov 2016
23,082 posts
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SPR
It is. Joe was told to get to 50 miles however he wanted, and taking as long as necessary.
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