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Oct 2009
12:14pm, 16 Oct 2009
468 posts
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MattTheRat
Yes, but we have to be running to achieve the benefits. For some people, at present, their pace at 70% MHR is walking. They need to start at something like 5k pace+3mm and set the heart rate there. As they train at that level, their base fitness will improve, then they can lower the heart rate and get down to 70% MHR.
When I started this first in autumn 2007 my pace at 70% MHR was pretty slow at about 8:15mm for 70% MHR. Last year it was about 8mm, and this year about 7:45mm. My race times have improved, but not by as much as my base pace.
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Oct 2009
12:19pm, 16 Oct 2009
469 posts
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MattTheRat
SPR: Yes, it is the foundation. The aim to increase the LT by building your ability to work your muscles as aerobically as possible, minimising the lactate levels in your blood.
There is an argument about whether training at faster paces at the same time will impair your body's response to base training. Hadd and Lydiard both include a fair amount of faster paces running, but nothing at VO2 max (excpet for strides in Lydiard). Maffetone advocates purely low HR running.
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Oct 2009
2:05pm, 16 Oct 2009
7,765 posts
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SPR™
Yeah MTR, looking at what the training entails, I wouldn't call Hadd slow running TBH.
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Oct 2009
2:16pm, 16 Oct 2009
310 posts
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Hadd isn't slow running, that's the point, unless your fitness is in the dogs enough that a plod along is all you can do to keep your heart rate down enough.
Frankly you shouldn't ever need to walk, even a jog on the spot isn't a walk obviously so just add a tiny lean from that. You may think it's irrelevant walking instead of "running" at such a speed but it isn't, it still functions the physiology in a completely different manner, and you get the added bonus of working your technique at a new extreme range which will improve your overall.
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Oct 2009
2:18pm, 16 Oct 2009
311 posts
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Irony being that if you're in the shit enough that it warrants a snail pace, you infact need this more than anyone else
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Oct 2009
3:11pm, 16 Oct 2009
313 posts
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Saying that, as he said in the doc, if you're unused to this type of training you can knock up your easy every day heartrate up 5bpm untill your pace improves, but then drop it back down 5bpm as soon as the pace improves.
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Oct 2009
3:11pm, 16 Oct 2009
7,766 posts
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SPR™
Was talking in general and relativity, yeah there's some slow running the runs around 80% for an hour+ would be pretty good workout I'd think and would be at a decent pace. (I've done similar runs but only for just over 30 mins ATM).
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Oct 2009
3:12pm, 16 Oct 2009
314 posts
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and as he also pointed out about starting off this 'super slow' heart rate:
"This can often feel very slow to begin with, but should improve within 3-6 weeks and continue to improve
for months. You may do as much running as you wish at this HR/intensity (always being careful
to avoid overuse injury)."
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Oct 2009
3:13pm, 16 Oct 2009
315 posts
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Crosspost
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Oct 2009
3:17pm, 16 Oct 2009
7,767 posts
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SPR™
*but* missing in the above.
Yeah, in any other schedule, the slow runs would be classed recovery. But I guess Hadd is making sure that people know they're important.
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