I'm not training strictly like HADD did, but I am using his principles and integrating it into my training.
I'm base training for 5K training later in September, and I wanted to try out this program to see what happens (I have a HR monitor and Garmin) and I'm blown away by how much I have improved in just 6 Weeks.
First off, I'm 18 (graduated this year). I got a cardiac ablation to cure my SVT (tachycardia) and had to take over 3 weeks off (I did the procedure after track season.
I was diagnosed on August last year and put on beta blockers (25 mg atenolol 1/day), then came off of them after May 1 since I don't need them anymore.
Even after being put on a beta blocker on August, I still ran the following PR's:
400m: 59s (November 2013)
1600m: 4:53 4/18/14 (After being Injured all season)
3200m: 11:07 4/18/14
5000m: 16:50 10/24/13
Half-Marathon: 1:32:00 1/16/12 (Not on a Beta blocker for this one)
Anyhow, now that my beta blockers weren't slowing me HR, I decided to start fresh, and do the HADD program (since it was really effective for XC 2013 before beta blockers)
On May 14,2014, I did a 5x2400m test and ran:
9:40/mi (150)
9:00/mi (160)
8:00/mi (170)
7:30/mi (180)
6:50/mi (190)
I started the following week, and after 7 weeks, I took the 5x2400m test again (Today) and ran:
7:50/mi (150)
7:20/mi (160)
6:45/mi (170)
6:05/mi (180)
5:35/mi (190)
Anyhow, only 6 weeks in and I'm running 5:30 pace for a HR I couldn't even run a 6:50 on.
I have read most HADD threads and since my max HR is 203, and my 140-145 pace would be 10:00/mi (Way too slow)I went by HADD's 5K + 3:00/mi pace. Week 1 I could only average an 8:40-8:50 at 155-160 but about 4 weeks later once I got down to 8:05-8:15/mi
I lowered my HR to 150-155 slowed down to 8:30/mi and 2 weeks later (this week) I have been already averaging 7:50-8:00/mi at that HR. Next week I will lower it to 145-150 (in which I will slow down again...) until it gets under 8:00/mi pace then 140-145 as HADD advocated.
I'm not advocating that everyone here should do HADD training (everyone's different) but it's highly effective. (Most effective training I ever done)
I started around 28 miles first week, and went up every 2 weeks. My Weekly mileage goes as follows:
27,28,33,33,38...
Basically I keep the mileage the same every 2 weeks then I increase one or two of my runs by 15 min. After I hit 40, I will go by increasing mileage every 3 weeks not 2. My only question is, should I take a "down" week or just keep it consistent?
And anyone here knows what I can do once I get to Phase 2A? (I'm training 1 mile to 5K and then later 10K to HM)
Thank you!