Does HADD training work for an out of shape, washed up, slow twitch runner?

Miles, homie. Don't go "quicker on easy days." Go quicker on hard days.

Where have you read that Hadd's style of training is better for fast twitchers? If anything, I think it is better for slow twitch runners.

Anyways, you might have a slow 200, but the vast majority of us are pretty in the middle in terms of muscle fibers. Train how you want to train. But if you're intrigued with piling on a lot of aerobic miles (which is the best thing for the half and full, in my opinion) then stick with this approach.

And if you're doing the bulk of your miles at 8:30 right now, that is just fine. That pace will drop for many months. My easy HR has me around 7 to 7:30 on any day that does not follow a big workout. I'm still just a hobby jogger, but at 40+ I've got a 2:43 PR that I just set this year.

Your big goals are 10-12 months out. Let this program ride for another 6 months and then reassess. Or pick a different plan. Honestly, I don't think anything matters as much as lots of miles and being consistent. So I guess the question you really need to ask yourself is what will let you get out there every day and run a lot of miles? And what will help you not get injured so you can keep getting out there every day? Do whatever that is for years and years and you will keep getting faster.

You need JS magic Dancan system to get fast improvement.

Most people are somewhere between extreme slow twitch and extreme fast twitch in terms of what they have for muscle fibers. The only way to know what sort of fibers you have is with a biopsy. You cannot determine something like this based on a 200 time. There can be many reasons why your 200 time is not good.

What will work for you from Hadd training, or any other kind, is getting in as many miles and as much aerobic fitness as you can manage. Don't over think this. If you are able to run at a particular pace day in and day out you're fine. If you try going a little quicker and the same holds true you're still fine. If you need to slow down, do it.

How many East Africans use “hadd”training. My goodness just run a lot. 2-3 times a week run harder but don’t destroy yourself. The other days just chill. This isn’t rocket science.