The Hadd 2,400 metre test
John Hadd recommends running this test "rested, as if for a race". Now I know why. I was tired in the final two runs, and in the last, really struggled to get the heart-rate up to my target of 152. The test calls for running five 2,400 metre repeats at steady heart-rates, which increase with each run. The rest between each run is 90 seconds.
I decided on heart-rates 8 beats apart, starting with a paint-dryingly slow 120 and finishing with a hot-blooded 152. It wasn't an easy session, and I can't say I'm looking forward to repeating it every six weeks. If Hadd training is working, subsequent tests should show faster paces for each heart-rate. Even the higher HRs, which haven't been used in training. Does this work for average runners? I've already mentioned Robert Song. Then of course, there's Stephen Lacey. On the other side of the Pacific, Eblues has documented a season of Hadd training, which saw him run a 50+ PB for 10k and qualify for the Boston Marathon (3:41:48). I've also received a comment from Grellen, who is doing well on Hadd training.
I ran the 2,400m repeats using lane 6 for five and a half laps, so the actual distance was 2,407 metres! I timed the total run to get the average pace, but did as Hadd recommended, edging the heart-rate up gradually to the target HR. The column of interest to marathoners (not me), is the 87% one. This is the average pace you should be able to run a marathon, if fully trained – which I presume means completing the necessary long runs.
|HR (%)||120 (72%)||128 (77%)||136 (82%)||144 (87%)||152 (91%)|
31 July 07