(2011 Mileage: 3802)
M: 10miles/ 4miles
T: 10miles with Hill Repeats(6x3)/ 4miles
W: 11miles
T: 10miles with 4mile Tempo(22:06/5:31)
F: 10miles in Monroe County
S: 10miles with 5K Track Fartlek(16:31/5:18avg)
*8x400 with 200 floats
S: 20miles Hilly, the last 13 with McCollam
*1200ft of climbing on Alpha section
Recap: Solid mileage, 3 harder workouts, and a hilly long run..Good week!
Complex Training: This was my second full week into the complex training system which was mostly used by the Australian runners back in the 70s and 80s as well as the training system that Frank Shorter followed. I'm basing a lot of how I structure my weeks off how Rob De Castella trained. Each week this is my goals for the training:
-Mileage (will rise to the 100+ range in about 3 weeks)
-Hill Workout (Tuesday Hill Repeats)
-Track Workout (8x400 with steady floats on Thur or Sat)
-Tempo or Race
-Hilly Long Run at relaxed pace
-Flat Medium Long Run (will start doing this on Wed in 3 weeks)
Here is a couple links for better explained information on Complex Training:
Castella Training (more on the guy I'm trying to base my training after)
HIT (pages 67-69)
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