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Hadd's Approach To Distance Running

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DrDan Oct 2009 4:44pm, 9 Oct 2009 249 posts	Quote Pin DrDan There's always the epic Heart Rate thread... http://www.fetcheveryone.com/viewtopic.php?id=3882
jamborigg Oct 2009 4:48pm, 9 Oct 2009 974 posts	Quote Pin jamborigg Im not that familar with hadd is it run for time as opposed to distance ?
Fat Dave Oct 2009 5:04pm, 9 Oct 2009 4,242 posts	Quote Pin Fat Dave Isn't it sort of: "Run slowly, for miles and miles and miles, every single day" ?
thechunkygentleman Oct 2009 5:05pm, 9 Oct 2009 207 posts	Quote Pin thechunkygentleman Interesting experiences Dave. Inadvertantly, and not through any Haddist approach, most of my running from January through till September this year like that. The majority of my runs were of a similar time, circa an hour and i eventually got my long run up to over 2 hours. All of it was following Parker principles of sub 70%WHR. During that time i took Almost 7 minutes off my 10k best. Building back up after a wee break and i am planning to follow a Hal Higdon marathon plan over the winter which is similar in terms of effort levels and mileage to what i was doing before but much more varied in distance. Is the running for an hour as a base thing hugely significant do you think?
P.E... Oct 2009 5:55pm, 9 Oct 2009 288 posts	Quote Pin P.E... I think the sum of it is - Run easyish runs 4-5 days a week. Then run 2-3 hardish runs a week at proposed Marathon HR slowly moving the HR till it reaches 85-87% of Max Heart Rate. This is the proposed Marathon Heart Rate once you can maintain it for 10 miles and pace vs hr stays close! I'm currently doing it at the moment. Except i'm easing into it (10 miles at tempo/marathon HR is hard at the min) but seems to be working. As Al has said you don't feel crap after every session - infact I feel rather fresh!
Boab Oct 2009 6:36pm, 9 Oct 2009 5,597 posts	Quote Pin Boab I can't remember the Hadd doc mentioning anything about marathon paced work P.E. I must reread it. My take on it is that it is all about cardiac drift. This is when you are keeping a steady pace and the HR starts to creep up. It is this that you are trying to limit. For example you start off your run at 7 m/m and the HR is reading 140 bpm, after an hour of running, you are still at 7 m/m but the HR has creeped up to 150 bpm. The aim of the Hadd base training is to keep that bpm at 140. Similarly if you keep the HR to 140 for the full hour, but the pace drops significantly. Doing this over the entire HR range up to about 80% of Max HR is the goal for Hadd base training. Once you are there, you can then move the HR ranges on a bit (about 2-3 bpm) and start all over again. Some people only train to 2 distinct ranges when using the Hadd method, but if you read the schedules that he set for his runner, Joe, there are actually 3 HR ranges that he uses, 70% of Max HR, 75% of Max HR and 80% of Max HR while base training. There are a couple of leg speed sessions in there as well, like the 200m session or a 5K race. There will come a point where the gains are limited, but by that time you will be in the shape of your life. It is then time to start introducing target race sessions. I was aiming for marathons, so I stuck in a marathon paced session each week, replacing a sub LT run. Hadd reckons that a well trained runner should be able to complete the marathon at around 90% of Max HR. So I started building up the MP runs from 30 minutes at 87% of max HR until I was running a full 75 minutes at that HR, it worked out to be about 13 miles when I was at the peak of them. For those targetting 10K's, then interval based work at 10K pace and tempo sessions are the way to go. Similarly if you are targetting Half marthons. I personally would ditch the HR strap for this type of work because the readings will not be that accurate due to the shortness of the reps and the recovery periods etc.
chirunner Oct 2009 6:40pm, 9 Oct 2009 583 posts	Quote Pin chirunner I am starting on a hadd diet this month having taken a hadd "fast" since Feb 2009. Felt dreadful for the first 2 weeks running so slow but today for the first time started to get some feeling that this was paying back.
chirunner Oct 2009 6:43pm, 9 Oct 2009 584 posts	Quote Pin chirunner ianrunner - I am pretty much the same as youre HR and times and surprise surprise the same 5k time to the nearest second! I will monitor over the next month how much this improves.
Boab Oct 2009 6:43pm, 9 Oct 2009 5,598 posts	Quote Pin Boab What's a hadd diet and what's a hadd fast? It is difficult to start off with to run that slowly, but as the weeks progress these slow runs start to become quicker at the same HR range. It's good to feel fresh though
chirunner Oct 2009 6:45pm, 9 Oct 2009 585 posts	Quote Pin chirunner hadd diet = doing it, hadd fast=ignoring it and messing about with other approaches