i'd like the phase iia and iib of the training appraoch also. stb52988+running@gmail.com. I also am sorta in the same situation as the above poster. I am in high school running the 5k, xc in fall and track in spring. Would doing this in the winter/summer help me and then doing my coaches workouts in season? Thanks.
Yes, it will work as base, but you really have to be patient (and that goes for any training program, not just following Hadd). You would see improvement between November and March, but not as much as between November and August.
My own testimonial: I've been using the Hadd program for 4+ months now, and have seen my training pace at 75% improve from 7:35 to 6:38. That is faster than my usual training had been during the previous year, with less effort, and I have increased my mileage from about 60 to around 75 mpw. Plus, I have increased the distance of my long runs, something never before possible at the intensities I was running my long runs.
For those who complain about the 'slow running', that is only at the beginning. I am now occasionally approaching the paces I was running last year on my tempo runs, but now the pace is nowhere near tempo. It's more like marathon pace, as Hadd might call it, and is completely comfortable.
Race results? None yet--I haven't done a race since June, but I plan on a Turkey trot in November. I'm anxious to see how the faster training pace translates to racing pace.
so you're saying I would see improvement during cross and track season but not much in the off season?
You would see the improvement at any time--my comparison is that with more patience (base training following Hadd until next August) you would see more success NEXT FALL than in the Spring track season--although you would still see some success next spring.
JEH wrote:
If you're interested in the Hadd training and aren't a typical angst-filled LR poster who is a strong candidate for ADHD, leave an e-mail address, and maybe I'll get back to you.
JEH have you made contact with those that wanted more info?
Thanks,
Jzs
gsd:
What did you do, day by day, to take your average training pace from 7:35 to 6:38, how long did it take you, and did you get faster in any races?
I don't have my training log in front of me (I'm at work, log's at home, no computer at home), but I'll give you as much detail as I can recreate, mostly with highlights.
June 20 my last race, 16:38 5k at elevation
June 21 7-8 E @ about 7:45 (~ 135-140 bpm, 70-73% of my max HR, 191)
June 22 8 E, same
June 22-30, easy 135-145 bpm, ranging from 50' - 75' (9-10 miles, mostly)
During the last week, I was easily able to run longer runs on successive days than I was accustomed to. Sometimes slow, but I just put the miles in.
July
Week 1: 63 miles, 10, 10, 10, 8, 6, 10, 9. Easy up to 145 bpm (75%), pace was in the 7:30s, 7:40's, a few miles at beginning of runs in the 7:20s. All singles
Week 2: 66 miles. 8 to 12 miles daily. Pace was dipping into the 7:1x range for a few miles. Breakthrough workout at end of week, ave. 7:09 for 10 at 145.
Week 3: 60 miles. A little tired in spite of the easy running--accumulated fatigue from ramp up in mileage. Long run of 13+ at 7:00 pace at 145 bpm. Other runs in low 140s, 130s, even a run at 125 bpm where I ran 6 in 8:30 pace--the slowest I had ever run in my memory.
Week 4: 60 miles. Long run of 13.4. 10 miles in 69'
July total: 286 miles, my highest month ever
August
Week 1: 75 miles (highest week ever) 69' @ 7:05, high 130s
Week 2: 74 miles, on vacation at sea level: first introduced myself to 150 bpm intensity.
6 easy at 110-120 bpm + 5 easy evening;
10 easy low 130s at 7:30, 8 super easy (w/wife and stroller) at 8:30,
10 @140 in 71',
15 in 1:42 (6:48 pace @150)
8 in 57', 125-145 bpm
Week 3: 73 miles, back at elevation, 130s to 150, pace from 6:50 - 7:30s, recovery jogs as slow as 8:30 (about 110-115 bpm)
Week 4: 75 miles, 77' at 150 bpm, 6:48 pace; Long 1:45, 15.6 for 6:44 pace at 145
Total for August: 308 miles, highest month ever.
September
Week 1: day 1: pace 5k for wife, 19:30 (6:17/mile) at 155 (first introduction to 155 bpm pace) + 8 evening for 16 on day
day 2: 71', 7:28 pace, low 130s
day 3: 12 in 1:21 at 145-150
day 5: First track 2400 session--
135= 7:18, 140= 7:08, 145= 6:52, 150= 6:38, 155=6:18. I did not go at a higher intensity than 155 (81%), plus, no rest between 2400s.
Total for week: 82 miles, highest ever. 2 doubles, no long run.
Week 2: 5 easy (actually, hard), 7 easy, 16 in 1:49 up to 145 bpm, 7.6 in 55' (7:12, low 130s), 8.5 in 61' (7:05, hi 130s) Total for week 62.
Week 3: 9+6=15 easy, 60' at 120 bpm (8:08 pace), 12 in 78' (6:30 pace, 145-155), 5+3=8, 17.8 in 2:00 (held under 145 bpm, for 6:44 pace - longest run ever). Total for week 75.
Week 4: 9, 9+5=14, 11 in 75' @ 130-155bpm, 4+4=8, 12, 10, 15.3 in 1:41 (145-150). Total for week 79
Total for September: 302 miles
October
Week 1: day off (first since August), 4+4, 20 in 2:10 (6:30 pace, up to 158 bpm), easy 8 @125, 10.2 in 75' (7:21, 125-135), 12.3 in 81' (6:36, up to 155), 5+5=10. Total for week 78.
Week 2: 9.4 in 130s, awful, 4 in 34' (8:30 @ 105 bpm), 17 in 1:51 (6:31 @ 145-155), total for week 65.
Week 3: 10.5, 12.2, 7.3 in 56' (7:36, mid 120s), 18 in 1:58 (6:32 @145-155), 7 easy, 11.6, 5 easy (110 at 8:00) + 9 easy (140-145 at 7:00). Total for week 81.
Week 4: 5.5 easy (120 bpm, 7:55), 5.6 easy (130 bpm), Second track 2400 session--
140= 6:51, 150= 6:25, 160= 6:00, 170= 5:24. Nothing more intense. 11.5 total; 5.5 easy, 19 in 2:04 (6:29 @ 145-155), 5+5=10 (easy, 115-130, pace 7:30-8:00), 10 in 74' @120 bpm (7:24). Total for week 67.
Last 2 days of October: 12.4 in 80' (6:27, 140 - 160, first introduction to the 160 bpm intensity for sustained period) + 2.5 easy (8:30), 8 in 61' (7:42, 128-132)+4.5
Total for October: 318 (highest ever)
It has taken me 4 months plus a week to get to this point. I don't have my log, but was able to recreate that detail from some notes I have at work. I also have not raced yet; my first race will be on Thanksgiving. Based on some traditional tempo runs done last April (when I wore a HRM but did not use it to guide my training), compared to the same HR extrapolated from my 2400 time trials, I am faster at the same HR by about 25 seconds per mile. How will that translate to racing? I'm anxious to find out.
JEH
I am interested in seeing more of Hadd's training than what was on the message board in that 1000 post thread (I read all of it)
Brian
bump
thank you
2 more PR's. 26:46 and 27:17