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Oct 2017
9:45am, 25 Oct 2017
862 posts
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joint ear knee
true, commit to an approach and stick to it for 4-5 months at least has worked for me before. After 12 weeks of speed; I feel I've "iced the cake" as much as I can; and i do thrive off aerobic running / volume in the winter usually.
I think the beauty of the never above 80% MAX for the first block is it lets you build the mileage with the intensity lower. Whilst working long term on the adaptations aerobic work brings. Your not too knackered after an intense run and can always get out the door. Then when you get to adding more intensity your body can handle it with less injury risk throughout.
What's restricting your training time FR?
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Oct 2017
9:57am, 25 Oct 2017
8,145 posts
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Boab
Hi all, JEK, Baz, FR, good to see there is still some interest in the training. I am considering the Malta marathon in Feb next year as my qualifying race for Comrades 
I might do something to my top/vest to pay homage to the great man considering that is where he stayed.
JEK, if you are restricted in time, I'd opt for intensity over a Hadd approach. I personally think, and this is a general statement, that for Hadd to work as a phase 1 base building you need the consistency in volume. Each to their own of course, and some people work pretty well off a lower volume regime. Pretty similar to Maffetone I suspect. If you are only able to run once at the weekend when the baby arrives, make sure it is long and keep a couple of sessions for during the week and the rest very easy. That should at least keep you level until you can commit more time. All IMO of course.
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Oct 2017
10:16am, 25 Oct 2017
13,857 posts
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Fenland (Fenners) Runner
Appreciate the feedback Boab.
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Oct 2017
10:52am, 25 Oct 2017
25,148 posts
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SPR
I've had quite a bit of success this year with mainly easy running, one progressive and session of 10 X 10 hill sprints and at distances people normally think need loads of fast running.
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Oct 2017
12:13pm, 25 Oct 2017
863 posts
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joint ear knee
Thanks for the feedback, by the summer i'll have it run buggy ready and also be off work so perhaps thats a better time for full blown Hadd
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Oct 2017
6:34pm, 25 Oct 2017
527 posts
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Brunski
I did my own sort of Hadd lite over the winter but substituted one of the sub LT runs for a parkrun, ended up getting far greater mileage and PBs across all distances.
Sort of changed it over the summer and think my fitness dropped despite running more Marathon pace in the run up to York marathon.
Now I have a HRM that works (bloody TomTom wrist based hrm was erratic at best) I'm going to have another winter of Phase 1 base and see where it gets me pre-London.
Great to have this thread lively again...I've read through most of it and both DavieC and boab both great adverts for this training!
1 question - do you use percentage of max, or the Karnoven (or whatever it's called) to work out max percentages? My HR figures are Resting 37 Max 165 so it makes quite a difference which I use.
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Oct 2017
6:36pm, 25 Oct 2017
25,163 posts
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SPR
Hadd uses %age of max.
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Oct 2017
6:58pm, 25 Oct 2017
528 posts
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Brunski
Yeah I guess to do HADD properly that's what I should use! I recently bought the compleat idiots guide to HR training and that advocates using the other method.
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Oct 2017
9:34pm, 25 Oct 2017
5,001 posts
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daviec
Buzzing for it lads.
I think to generally answer a few Qs at once. Hadd (phase 1) works, IMO, because lots of miles works, but to get lots of miles you need an intensity that lets you get them in without burning out. If you're not going to do lots of miles then I agree with Boab, increase intensity instead.
I'll be subbing some sub LTs for XC sessions which I find gives much the same result, but provides for a bit if variety and competition.
I've previously also included weeks with no sub LTs later in training as a sort of "cut back" week. These generally aren't a requirement for me until I'm hitting low 6s per mile on work days.
Tonight was an easy 75%er. Knocked out 8 and a bit, and despite choosing a hilly route again to avoid worrying about pace, i was surprised to see a sub 8mm average overall.
70% tomorrow and 2nd Sub LT lined up for Friday which I'm bizarrely quite looking forward to.
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Oct 2017
7:52am, 26 Oct 2017
13,863 posts
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Fenland (Fenners) Runner
Daviec, how many miles is lots? 50+ 60+ 70+?
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