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Hadd's Approach To Distance Running

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Boab Nov 2016 1:25pm, 24 Nov 2016 8,119 posts	Quote Pin 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!!!
Bazoaxe Nov 2016 7:37pm, 24 Nov 2016 10,729 posts	Quote Pin 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.
paul the builder Nov 2016 7:54pm, 24 Nov 2016 5,847 posts	Quote Pin paul the builder Long way to go to April, Baz. Great place to be in now, but don't be ready too early.
Hills of Death (HOD) Nov 2016 9:55pm, 24 Nov 2016 32,874 posts	Quote Pin 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
Daz Love Nov 2016 10:04pm, 24 Nov 2016 447 posts	Quote Pin 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!
Daz Love Nov 2016 10:05pm, 24 Nov 2016 448 posts	Quote Pin 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
Huntsman Nov 2016 10:08pm, 24 Nov 2016 4,560 posts	Quote Pin Huntsman HOD the base phase is lots of 70-75% runs until you reach 50 miles a week.
daviec Nov 2016 10:45am, 25 Nov 2016 4,990 posts	Quote Pin 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.
Brunski Nov 2016 5:25pm, 25 Nov 2016 92 posts	Quote Pin 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...
SPR Nov 2016 5:36pm, 25 Nov 2016 23,082 posts	Quote Pin SPR It is. Joe was told to get to 50 miles however he wanted, and taking as long as necessary.