tag:blogger.com,1999:blog-2274438111706927359.post7814504559585527683..comments2024-03-16T18:17:07.224-07:00Comments on Nate Jenkins Training: My Current Spin on Complex Trainingnateruns@hotmail.comhttp://www.blogger.com/profile/01851427962048556845noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-2274438111706927359.post-41134506596051096862023-12-06T12:59:12.017-08:002023-12-06T12:59:12.017-08:00Thanks so much for the quick and thoughtful respon...Thanks so much for the quick and thoughtful response Nate! Great stuff! I like lots of “work” too so this looks more mentally stimulating than 2 sessions a week and a lot of easy running Hunterhttps://www.blogger.com/profile/16247292891688874720noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-74548350832877341382023-12-05T18:14:34.567-08:002023-12-05T18:14:34.567-08:00Hunter,
Yes this is really good training for 5k...Hunter,<br /> Yes this is really good training for 5k to half marathon. I do like the idea of putting in some specific work in the weeks leading up to a goal race but Deek and Mona et al would just adjust these workouts a bit to target their race goals. <br /> The sprint/float/sprint workouts are like in out sessions. Traditionally 12x200 on/off or 8x400/200 on off or when sharpening 3 miles of 100/100 the paces can vary depending on the goal. The recoveries should always be at least as fast as your regular training pace. It is unlikely you could hold 3 miles with the recoveries at your half marathon pace even if only running 5k pace for the 200s. Generally the 200's would be quicker mile to 3k pace and running the recovery 200 10 to 15 seconds slower.<br />Natenateruns@hotmail.comhttps://www.blogger.com/profile/01851427962048556845noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-69605211540791848372023-12-05T17:18:34.085-08:002023-12-05T17:18:34.085-08:00Hey Nate, would this be a good system for someone ...Hey Nate, would this be a good system for someone training for 5k up to half marathon? Just make the track sessions more specific as you approach a 5k and the tempo and long run more specific as you approach the half? And can you give a little more detail on the sprint float sprint session? Is this like an in and out workout? 12 x 200 at 5k pace/200 at half marathon pace? Thanks for all the great reading!Hunterhttps://www.blogger.com/profile/16247292891688874720noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-9119800025945546502018-11-15T16:54:39.508-08:002018-11-15T16:54:39.508-08:00Jack- I've struggled with this. I think if yo...Jack- I've struggled with this. I think if you drop the Saturday workout you can do either a mp specific workout on Sunday- like 4 to 6 x 4k to 8k at mp with 1k recoveries at 80% to 90% mp recoveries. or a 20 to 24 mile run at 90 to 95% of marathon pace. <br /> I wouldn't try much mp in the midweek run given the level of work needed for Tuesday and Thursday's workouts. Perhaps finishing with an mp mile or two but nothing more for sure.<br /> Lastly the amount of alternation work in the complex system is huge for marathon training. I don't know the physiology of why but systems that do alternations produce really good results in marathons even they don't do much specific marathon work. The Aussie athletes may not have equaled the small slow down from half marathon to marathon pace that modern trained athletes have but they were vastly better on average than athletes from other systems that don't do a lot of marathon specific work.<br />-Natenateruns@hotmail.comhttps://www.blogger.com/profile/01851427962048556845noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-29399157055562845802018-11-14T23:38:39.153-08:002018-11-14T23:38:39.153-08:00Hi Nat, very informative post . I’ve been using th...Hi Nat, very informative post . I’ve been using this system for a couple of years with good marathon progress. How would you incorporate more marathon pace work in the long runs?would it be in both the midweek and Sunday long run?Jack Vamvashttps://www.blogger.com/profile/03765766097837153393noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-36152839619779760472016-01-21T17:11:48.786-08:002016-01-21T17:11:48.786-08:00I didn't put them in. I actually have been do...I didn't put them in. I actually have been doing strides more than short hills because I'm trying very hard to not hunch and I tend to do that more on uphills.<br /> the short hills are for muscular power and stroke volume. So on this cycle I have the sprint float sprint for that. I will likely be mixing strides when I get the chance. I will also probably do short hills from time to time but no full crazy sessions of 25 to 50 of them like I once did.<br />-Natenateruns@hotmail.comhttps://www.blogger.com/profile/01851427962048556845noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-34601285030749908782016-01-21T09:20:46.781-08:002016-01-21T09:20:46.781-08:00I don't see any hill sprints in this plan? May...I don't see any hill sprints in this plan? Maybe you answered this before but why the absence in your plan of these?TJhttps://www.blogger.com/profile/02719322679345609763noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-58538473577966222862016-01-21T07:47:55.622-08:002016-01-21T07:47:55.622-08:00Glad to see the blog up and running :)Glad to see the blog up and running :)TJhttps://www.blogger.com/profile/02719322679345609763noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-16852469890019730432016-01-20T17:36:17.323-08:002016-01-20T17:36:17.323-08:00Jacob- I do the 3 mile tempo fast, half marathon t...Jacob- I do the 3 mile tempo fast, half marathon to 10k pace so that is a fairly hard but not totally max effort. the hill reps are max effort but I do them like I do all hard hills I ease in and increase the effort as I climb so at half way I feel pretty good. <br /><br />Kyle- Certainly if you have long stretches away from racing you can do well on a system that is much more periodized. I don't know that complex was set up with the idea of racing a ton. I think it was set up with the idea that the Aussies only get a handful of good races but they are all over the calendar so you need to be ready to run well whenever the opportunity arises. So for example a guy like Moneghetti might have only raced 10 times in a year and they were in 8 different months but he would race WELL in all of them. On a Lydiard system a guy who raced 10 time would do them all in a 12 week period if he wanted to run well. One isn't better than the other in a general way. But one or the other might be a lot better for a certain racing schedule. nateruns@hotmail.comhttps://www.blogger.com/profile/01851427962048556845noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-74980817340022499522016-01-20T06:35:02.411-08:002016-01-20T06:35:02.411-08:00Great post Nate.
I am also a creature of habit, ...Great post Nate. <br /><br />I am also a creature of habit, it's what I miss most about being out of university. <br /><br />This Australian Complex System is new to me, however I am familiar with the concept, just not this exact method. It seems to be an almost year round schedule that can eb and flow based on the current needs of the athlete, but it's not exactly true periodization in that it extensively and intensively builds and progresses towards a goal. <br /><br />This type of system may be really really spot on for someone racing frequently, I think? During the summer months here in the midwest all the races are crammed together, and right now there are none. Currently I'm in a long half training block, but this may be nice for the summer when there are more frequent races I'd love to attend. Coach Kylehttps://www.blogger.com/profile/15934367877823423563noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-4808704925621944562016-01-19T20:13:28.126-08:002016-01-19T20:13:28.126-08:00Nate, this is great information. For the 4 x 400m...Nate, this is great information. For the 4 x 400m hills after the 3 mile tempo, how hard are these run? Are they all out?Jacobhttps://www.blogger.com/profile/11098467061158776021noreply@blogger.comtag:blogger.com,1999:blog-2274438111706927359.post-92229356027920311382016-01-19T18:55:10.567-08:002016-01-19T18:55:10.567-08:00Nate,
Great stuff! I've always been attracte...Nate, <br /><br />Great stuff! I've always been attracted to the simplicity yet rigor of the Complex Training system but I've never given it a fair shot. I might also try it out this spring given my time constraints. The title "complex" amuses me—given its simplicity—but I'm guessing it's in reference to the fact that the plan hits on many different systems every week or two. <br /><br />Also, this LRC thread is informative for readers who want a bit more info: http://www.letsrun.com/forum/flat_read.php?thread=3294102<br /><br /> Thanks for posting this. <br /><br />Best, —RHRich Heffronhttps://www.blogger.com/profile/08499916562429040312noreply@blogger.com