Hadd's Approach To Distance Running
168 watchers
May 2022
6:21pm, 20 May 2022
1,393 posts
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Bowman 🇸🇪
Interesting, don’t think I’ve stumbled upon Hadd before, just other low HR approaches.(thanks fetch blog) I will keep trying to incorporate runs with lower HR as I have done last year or two, but it haven’t been low enough or plenty enough. Science says low HR runs makes you faster for a longer distance in the “long run” so I will keep doing it 
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Jul 2022
2:03pm, 8 Jul 2022
1,163 posts
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DrDan
Some related material... howardluksmd.com medium.com |
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Jul 2022
3:05pm, 8 Jul 2022
1,588 posts
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Bowman 🇸🇪
Have been doing this for almost 2 months now, feels really good.
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Jul 2022
12:29pm, 12 Jul 2022
1,164 posts
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DrDan
Yes, you can't beat consistent subLT1 training (with a touch of LT2/threshold when the time is right).
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Jul 2022
12:33pm, 12 Jul 2022
1,600 posts
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Bowman 🇸🇪
Just now I’m in a “sports lab” and going to do some tests to really get to know my different thresholds and so on, should be interesting, and hopefully beneficial for my training going forward
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Jul 2022
2:22pm, 12 Jul 2022
1,165 posts
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DrDan
Nice!! I think they are particularly good for pace-based running but the HR at each lactate level should also be useful. I have data from 2017.
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Jul 2022
6:03pm, 12 Jul 2022
1,601 posts
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Bowman 🇸🇪
Yes, take a look DrDan: fetcheveryone.com/blog/105817/2022/7/452376 Now i only have to adjust to my new metrics
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Jul 2022
3:31pm, 14 Jul 2022
1,166 posts
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DrDan
That must have been fun. I'd have been more conservative and said your LT1 HR is 157 bpm as that was the last low value before the first inflection in blood lactate. LT2 HR at 173 bpm looks correct. Based on those data, this is what I'd personally do if following the hadd approach... Do most running at below 140 bpm (145 max). Easy pace = more miles/more time-on-feet/less strain/better recovery/ready-for-sessions. You don't want all your running at LT1 (which is approx "marathon pace"). Once a week (or twice, if/when it becomes easy enough) do the hadd subLTHR session. Run 11-16 km at the subLT1 sweet-spot of 155 bpm as a ceiling and monitor pace (start slow so that you only need monitor HR from 1 km onwards). If pace is dropping a lot for the same HR, only do 11 km ... but if it's maintained push out towards the full 16 km. Once you can do two 16 km sessions per week at 155 bpm without pace reductions, this pace should be feeling pretty comfortable. Now move subLTHR up to 160 bpm for these sessions - it will be harder to maintain a constant pace During this phase, avoid hard sessions. However, once the aerobic base is developed, think about replacing one of the two subLTHR sessions with a harder session (which should be above 173 bpm ... i.e. something like HM/10K pace and faster). Or do intervals (HR not so useful, so base these on speed). Generally, avoid the 157-173 bpm zone. |
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Jul 2022
5:18pm, 14 Jul 2022
1,606 posts
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Bowman 🇸🇪
Thanks, I’ll read this a few times more. A few things, yes I thought about that aerobic threshold too, I wonder why he sat it higher. Will ask next time. But that’s good, I have been doing most of my training below 140bpm last few months. And I wonder about one thing. 155bpm as marathon pace? And the 155 for 16km sounds like a thing I haven’t been doing. I’ll try those, but I have a lot of hills so I will have to adapt, cus there will be speed decreases due to that. |
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Jul 2022
7:28am, 15 Jul 2022
1,609 posts
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Bowman 🇸🇪
About the subLTHR runs. That gets me in the middle ground a little more right? Compared to a polarized 80/20 perspective anyway. Until now i tried to be under 140 bpm, and above 162 for tempo, and above 172 for intervals. But i guess 80/20 and Hadd, are similar, but there are two levels on the lower end as well then that i can train at with Hadd. Well that suits me fine since i miss the somewhat speedier stuff. |
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