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Intervals during aerobic base training

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daviec Nov 2011 7:48am, 20 Nov 2011 1,929 posts	0 daviec I've been hadd training for 6 months and still haven't got up to 85% yet.
Ninky Nonk Nov 2011 9:06am, 20 Nov 2011 21 posts	0 Ninky Nonk What does your average training week consist of?
Ninky Nonk Nov 2011 7:47pm, 20 Nov 2011 22 posts	0 Ninky Nonk So anyway took the advice and did the Hadd test today. Haven't got access to a track so used the fairly flat trading estate loop I usually use for intervals as its quiet/no stopping for crossing roads etc. I've never run at 180 bpm average so missed that one - and I'd run out of time anyway - had to get back to bath the kids! Have to say it was quite an enjoyable session! Here's the damage. 1) - 1.49m - 12:56(8:40/m) - 139bpm avge - 150bpm max - 187cal 2) - 0.06m - 1:30(23:20/m) - 112bpm avge - 140bpm max - 8cal 3) - 1.49m - 11:57(8:01/m) - 148bpm avge - 155bpm max - 190cal 4) - 0.05m - 1:30(28:09/m) - 119bpm avge - 150bpm max - 6cal 5) - 1.49m - 10:47(7:14/m) - 158bpm avge - 163bpm max - 187cal 6) - 0.08m - 1:30(19:59/m) - 131bpm avge - 161bpm max - 10cal 7) - 1.49m - 9:28(6:21/m) - 167bpm avge - 173bpm max - 186cal 8) - 0.08m - 1:30(17:51/m) - 145bpm avge - 173bpm max - 11cal Absolutely no idea what this lot means - so do your worst!!!
SPR Nov 2011 8:04pm, 20 Nov 2011 15,597 posts	0 SPR I believe the Hadd test is just used as a measure of progress, so you do it periodically to see how you're doing. So what you have there is your current level of fitness.
SPR Nov 2011 8:06pm, 20 Nov 2011 15,598 posts	0 SPR You planning on base training the Hadd way now then?
Ninky Nonk Nov 2011 8:35pm, 20 Nov 2011 23 posts	0 Ninky Nonk Well I think it pays to be realistic. I'm not training for a marathon, and am never going to get out twice a day or five/six times a week for 90mins / 2 hrs at a time. This was the point of my original question - is it possible to build aerobic fitness effectively by methods other than just longer runs. Quite happy to keep on pushing for greater miles at these steady paces for now - but what then. Given limited time this is bound to plateau - and I can guarantee I won't be running 85% MHR for 60 mins by then! Not looking for shortcuts just to make most of time available. Given this is a bit of sob story - have been pleased with progress so far, and am definitely enjoying my running at the moment.
SPR Nov 2011 9:37pm, 20 Nov 2011 15,599 posts	0 SPR Ok, in that case, I present Gordon Pirie: williamsichel.co.uk Read the whole thing, but if you want to skip to the training part go to page 32 (33 if you include the front cover) "Interval running, properly applied, is not only scientifically sound, but is also the most efficient and quickest way to bring an athlete up to a high standard. Improperly applied interval training has led to this time-honoured and well-proven system being maligned and blamed for athletes experiencing all kinds of difficulties. This is because careless application of interval running can damage runners. On the other hand, when it is applied intelligently, its results can be nothing short of miraculous. The plain truth about interval running is that it serves the purpose of developing the heart, circulation and muscles better than any other system. Its beauty is that it does so in a fraction of the time required by long slow distance (LSD) training."
Ninky Nonk Nov 2011 8:34pm, 21 Nov 2011 25 posts	0 Ninky Nonk Thanks - Very interesting read - lots of strong views! So if I understand correctly - repeats of 100m or 200m to get heart rate to 180, then run same distance recovery at jog pace to get heart down to 120. Stop when recovery takes longer than 60 seconds.
Fenland Runner Nov 2011 8:55pm, 21 Nov 2011 11,673 posts	0 Fenland Runner No use for any distance training, though, SPR
SPR Nov 2011 9:19pm, 21 Nov 2011 15,607 posts	0 SPR lol, strong views indeed. Give yourself a set recovery time, eg 60-90, but check how long the HR takes to come down. I'd keep the jog at 100m regardless of length of repeats. You don't have to keep going until your HR doesn't recover, but you do cut the session if it doesn't recover before your planned number of reps. Gerschler bit suggests for beginners, 60 for 100m, 75 for 200, 90 for 400m, these can be lower depending on fitness (as seen by some of the recoveries Pirie had!). 90 secs is the absolute max recovery with any of them, so if not down to 120, the session is stopped. You might want to go conservative in the first session to see how you react. The 180 is a HR limit so you don't want to go above that.