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Nov 2017
8:14am, 14 Nov 2017
8,180 posts
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Boab
When I am in Hadd training, I work on time rather than distance. If you look at the Hadd document, the majority of the sessions that are set for Joe are all time based in the beginning. I think this helped me as it took away that mileage goal and it was all about time on feet.
At the peak I was running 13-15 hours a week. Mileage wise I think I hit 115-120 a few times. I built up to that though, adding in 15 minutes here and there, half an hour to the long run on alternate weeks up to a max of 3 hours.
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Nov 2017
11:22am, 14 Nov 2017
1,629 posts
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Dillthedog57
I am running the Gosport Half this weekend, which is a bit inconvenient, particularly as I am not anywhere near PB pace, so this week is just about getting to that, and then building to the magic 50mpw at 75% max. Interesting that Davie does his long runs at 75%, as opposed to the 80% that Hadd used, I think I will stick to 75% too, with Sub LT on Tues and Friday, probably starting at 6 miles tues and 10 on Friday. I'm not very good at running for a time, I always end up converting it back to miles.
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Nov 2017
11:40am, 14 Nov 2017
1,399 posts
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Teknik
DtG I'm not sure where you got the "80% for Long runs"...in the long document he had, for the Sunday run, a whole mixed bag:
week 1 90 mins at 155 (/193 =80%)
week 2 90 mins at 150 (/193 =78%)
week 3 3 hrs at 145 to 155 (75% to 80%) but including 60 mins at SubLT
week 4 2 hrs at 150 (78%) but including 60 mins at subLT
week 7 2 hrs 15 at 145-150 (75% to 78%)
I get the impression that Hadd was driving the long run HR into "easy" territory as the mileage picked up, interspersed with some "MP" effort on a few occasions.
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Nov 2017
11:42am, 14 Nov 2017
13 posts
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teapothouse
I can see the davie's logic of doing very long runs at 75% - since 80% is more a work pace and I imagine a run of 20 miles would most definitely take over 2 hours for most of us at race pace.
I think that the sub-LT runs were talked about in the following manner:
look to lock in the pace/heart rate at a certain level, and when you can essentially run 1hr -1.5hrs at that level's heart rate and pace steadily then move on to the next level
levels were/are:
E (easy) - 70-75 % HRmax (or less)
D - 80-83 %
C - 82-85 %
B - 85-88 %
A - 87-90 %
So these are the work day paces (once the base 50mpw is achieved at (E)asy pace). In addition to the work days (2 per week), is the long run which I think would normally be easy and of greater duration than 1hr+.
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Nov 2017
11:43am, 14 Nov 2017
14 posts
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teapothouse
Sorry duplicate response to Teknik sort of
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Nov 2017
11:45am, 14 Nov 2017
15 posts
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teapothouse
Wow boab - 13-15 hours a week for a period is divorce territory! I agree that time on feet is a good way of looking at it.
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Nov 2017
12:32pm, 14 Nov 2017
567 posts
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Brunski
I've been trying to get the HR down on easy days recently.
I'm trying to do more 80/20 than Hadd until after my last 10k of the year which is 3 weeks on Sunday, and was happy to get 9.2 miles in this morning in around 1:22, averaging 115 bpm (just under 70% of 165bpm max), with 860ft of elevation (although net downhill).
It felt super easy and just what I needed after last nights hill session, where I was bombing up hills for 25 minutes, I must admit I'll miss this sort of stuff when I start Hadd proper!
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Nov 2017
12:36pm, 14 Nov 2017
12,098 posts
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Bazoaxe
I never understand the difference between time and distance as essentially they are interchangeable and effectively the same thing. Working in miles works for me but at the start of a run I know broadly how far I will run, how long it will take and the effort level.
i.e. if you don't like a mileage target you instead change it with a time based one, but you easily know how many miles you will run. And if your plan is to do an hours run, then at my pace that equates to about 7-8 miles of my 75% max pace or 6 miles at sub 70% pace.
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Nov 2017
12:50pm, 14 Nov 2017
568 posts
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Brunski
Yeah I think you're right Baz, however if I run a hilly route (even if net downhill like today) my pace will be slower overall as I was shuffling on the hills today. Where I am in Sheffield you're never far from a hill! I think probably running for a set time works for me when if I'm not racing.
When I start Hadd training I'm going to go with a minimum of 45 minutes per run per day, aiming for at least 1hr a day with at least 2hrs as a long run and try to build it up from there. I'd expect those 8 hours to translate to around 60ish miles a week?
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Nov 2017
12:53pm, 14 Nov 2017
8,181 posts
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Boab
I see what you are saying Baz.
My rational is one of time spent exercising. 7 minute miles at 70% for an hour one day could be 7:30 per mile at 70% the next, depending on a varied number of things. You still get that hour of running, despite the miles.
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