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Hadd's Approach To Distance Running

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daviec Feb 2018 11:33pm, 14 Feb 2018 5,019 posts	0 daviec LT run was pushing the low boundary of 7m/miling. Saw a few sub 7 splits, which always feels good psychologically. Averaged 7:04/mile at 81.1% MHR. Then today I was reminded how awful the midweek MLR feels on dead legs, lol. Luckily I'd decided on a coastal route and had a tailwind for the full distance. Sneaked under 8mm average with 7:59/mile for under 75% MHR.
CarrieJ Jan 2020 4:52am, 7 Jan 2020 First-time poster!!	0 CarrieJ Hadd's method is for marathon training. Is there an adaptation for HM training?
Teknik Jan 2020 12:34pm, 12 Jan 2020 1,409 posts	0 Teknik Hi Carrie, I'm sorry no-one more experienced has answered, but from personal experience I'd say the following: - my HM PBs have come off the back of Hadd marathon training - high mileage at an easy HR will build a big aerobic base, the subLT's are hard work but will raise your LT pace, and the combination might be enough to improve your HM. This would mean of course attempting a HM with no HM specific training. - if HM is the goal race, however, I would suggest some adaptations: - the Long Run doesn't need to be longer than ~15 miles, allowing your body to recover more quickly for other training. Easy 70-75% maxHR. - instead of 1 or 2 subLTs of 60 mins or 10 miles, I'd substitute one Tempo run (build up to 5 to 6 miles (tops) at HM intensity); by all means swap this for a 5k or 10k race if available; if you have time/energy I'd do the 10k rolling 200/200 once every 2 weeks. - No more than 2 "hard" sessions per week out of these 4 alternatives (subLT, tempo, race, rolling 200/200).
IanRunner Mar 2020 2:04pm, 8 Mar 2020 765 posts	0 IanRunner Hi everyone. Anyone still training to Hadd? I'm just starting it again. It would be good to hear from anyone else who is using his methods.
Tizer Mar 2020 7:57am, 9 Mar 2020 1,429 posts	0 Tizer IanRunner, I think you'll find a few folk out there (myself & Davie C for sure) that still target this sort of training when building the mileage back up. In fact the sub LT runs are still one of my favourite sessions to do. On the build up to Seville this year (pre injury) I was running the vast majority of my runs at sub 75% max HR, with only 2 sessions per week where I added any pace and then built these sessions up to marathon paced efforts.
IanRunner Mar 2020 11:34am, 9 Mar 2020 766 posts	0 IanRunner Good to hear you still follow it Tizer. Hope you aren't too far away from being back from injury. I haven't been running well for a long time and an even longer time since I used Hadd. I had some of my best times while I was doing this type of training so thought it was time I got back to it. Only a couple of weeks in to it and I am enjoying it.
Bazoaxe Mar 2020 11:55am, 9 Mar 2020 16,013 posts	0 Bazoaxe I dont follow HADD as such, but do broadly keep the principles in mind for my easy running being below 75% max and recovery below 70%. I didnt find that the Sub LTs were the most optimal way for me to get marathon fit, but my venture in to HADD taught me an awful lot of good habits
Brunski Mar 2020 12:55pm, 9 Mar 2020 1,653 posts	0 Brunski Hi Ian, I'm a firm advocate of this when building a base. I came back from foot problems that hugely affected my running the 2nd half of 2019. Since then I've built mileage slowly and kept most running at 70-75% max HR. The one thing I've changed (like Baz) is the sub LT runs, I was always a little wary that they seemed to be right in the grey zone. So I try and do a 10 mile run that spans the threshold with the last few up in the 90%+ area.
IanRunner Mar 2020 9:00pm, 9 Mar 2020 767 posts	0 IanRunner Hi Bazoaxe and Brunski. Thanks for letting me know. Interesting that you both aren't that keen on the Sub LT runs. I always thought it was them that made the difference without tiring me out too much like faster Tempo runs did. I'm looking forward to seeing what difference it makes after about 7 years of doing it last.
Bazoaxe Mar 2020 9:39pm, 9 Mar 2020 16,016 posts	0 Bazoaxe It’s the faster tempo runs that I find work best for me.