Complex training

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SamH
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Complex training

Post by SamH » Tue Sep 24, 2019 11:41 am

Anyone know a good training plan that could work year round for a 14 year old runner?
I run 4:34 1500m and 2:13 800m.

voodoopapa
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Re: Complex training

Post by voodoopapa » Tue Sep 24, 2019 4:57 pm

I coach my 17 year old son using a mix of Tinman and the Australian complex system. I live in Australia so this system is ingrained in us. He does the following in a general week.

Monday - short ezy run (50 min) + 8 x 100m w/100m jog recovery
Tuesday - CV 3min reps + 5 x 200m @ 1500m pace
Wednesday - medium ezy run (65min)
Thursday- medium ezy run (55 min) + 10 x 20 sec on / 40 sec off
Friday - Rest
Saturday - 50 min run w/30 min tempo + hills
Sunday - long ezy run (90 min)

During race season he would do cv combo and tempo combos w/ Aussie quarters or Mona Fartlek. I adjust the float recoveries as required.

It seems to work well. He’s pb’s are

800m - 1.57
1500m - 4.00
3000m - 8.41
5000m - 14.46

SamH
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Re: Complex training

Post by SamH » Wed Sep 25, 2019 3:03 pm

voodoopapa wrote:
Tue Sep 24, 2019 4:57 pm
I coach my 17 year old son using a mix of Tinman and the Australian complex system. I live in Australia so this system is ingrained in us. He does the following in a general week.

Monday - short ezy run (50 min) + 8 x 100m w/100m jog recovery
Tuesday - CV 3min reps + 5 x 200m @ 1500m pace
Wednesday - medium ezy run (65min)
Thursday- medium ezy run (55 min) + 10 x 20 sec on / 40 sec off
Friday - Rest
Saturday - 50 min run w/30 min tempo + hills
Sunday - long ezy run (90 min)

During race season he would do cv combo and tempo combos w/ Aussie quarters or Mona Fartlek. I adjust the float recoveries as required.

It seems to work well. He’s pb’s are

800m - 1.57
1500m - 4.00
3000m - 8.41
5000m - 14.46
Could a plan like this work?
Mon : easy run
Tues: session at club(longer intervals/Fartleks during winter)
Wed: easy run
Thurs: club session : shorter 400m intervals on road
Fri- rest or short easy run
Sat: tempo or hills or race
Sun:long run

If so what duration should I build the easy runs and long runs up to?

FTIR
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Re: Complex training

Post by FTIR » Fri Sep 27, 2019 7:17 am

I know the web in 2019 is all about posting questions and getting quick answers rather than poking around and reading all the wonderful things that have already been posted. But I encourage you to poke. Please start here:

viewtopic.php?f=3&t=2339&p=13051&hilit= ... ool#p13051

viewtopic.php?f=12&t=3222

I know the "lower mileage but still effective" thread has been on the front page for a long time and it has you push the pace more than two days a week but it's pretty hard to start there for someone who hasn't read on here extensively (and even then with a 14 year old).

The basic goal is to "keep the ball rolling". That means not getting injured or taking unscheduled breaks because you don't feel like training. HS runners often have two gears. I have to crush myself in order to win the state meet next month or the state meet is 3-4 months away, I already ran 4 times this week, my only priority is my phone. You are trying to stay in the middle so that all of their wonderful power to recover is utilized AT ALL TIMES.

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