Chris Wardlaw's 'Complex' Training

I've been using some variation of this for the past 3 years to train for anything from 5 km through ultras. I'm currently on week 21 of the Advanced 5-km/10-km schedule. I've found the 10-km system in particular works really well if you have trouble finding time to run because of a job, family, etc. It's nearly impossible for me to make it to the track with any regularity, but I can usually carve out 45 minutes for a session like the Aussie quarters or a Mona fartlek. The midweek and weekend long runs can be varied in intensity to make them a recovery run or like another workout, and the mix of hills and frequent progression runs keeps things fresh. I'm hoping to have more time this winter to run through the marathon schedule starting at week 17.

Thanks for the reply! I was looking at starting right from the beginning and building a good solid base (I have had trouble with going to far, too fast, too soon)! I do not have access to a track and figured that I could just translate the track workouts when I get to them. How do you find your resistance to injuries? Do you just run the program by feel?

Modern Drunkard wrote:

I've been using some variation of this for the past 3 years to train for anything from 5 km through ultras. I'm currently on week 21 of the Advanced 5-km/10-km schedule. I've found the 10-km system in particular works really well if you have trouble finding time to run because of a job, family, etc. It's nearly impossible for me to make it to the track with any regularity, but I can usually carve out 45 minutes for a session like the Aussie quarters or a Mona fartlek. The midweek and weekend long runs can be varied in intensity to make them a recovery run or like another workout, and the mix of hills and frequent progression runs keeps things fresh. I'm hoping to have more time this winter to run through the marathon schedule starting at week 17.

Here's a bit more on Wardlaw:

http://athleticsillustrated.com/interviews/chris-wardlaw-interview/

Most recently, I started with one of the early weeks, maybe week 5, but then I realized it was too easy, so I skipped ahead. I've actually been very resistant to injuries in the years I've used the schedule. I think the keys are to make the E runs very easy and to get on dirt and hills as often as possible. The hills give you strength and the dirt keeps things soft and varied. A typical week would be something like this:

Day 1: 8-12 km easy, maybe some strides or drills

Day 2: AM - 40 minutes structured fartlek PM - 7 km easy?

Day 3: 18-20 km easy, steady, or progressive. Usually done on country roads or dirt.

Day 4: AM - Track session PM - 7 km easy

Day 5: 8-10 km easy, maybe some strides or drills

Day 6: 11-12 km, with 40 mins acceleration from 4:10/km to 3:20/km

Day 7: 28-32 km

The thing I really like is that the general workouts stay the same, but by varying the intensity of them you can achieve different purposes. Have a half coming up? Emphasize faster running on day 3. Have a track race? Ease up on the longer runs but make the 400s and structured fartlek count hurt. Have a road or cross country 10 km? Try to simulate it in your acceleration run.

I liked the Deek synopsis better. One sample week is listed. Repeat for years.

coles notes version wrote:

I liked the Deek synopsis better. One sample week is listed. Repeat for years.

This one? It's taken from an old thread found here:

If you have more insight, I'd love to read it. Thanks!

Monday

AM - 10KM in 38 minutes

Noon - 30 minutes gym work - flexibility and strength

PM - 16KM in 60 minutes

Tuesday

AM - 10KM in 38 minutes

Noon - 30 minutes gym work - flexibility and strength

PM - 10KM in 38 minutes followed by 12 X 400 on grass track, sprinting the straits and jogging the bends. 1600m cooldown.

Wednesday

AM - 10KM in 38 minutes

Noon - 30 minutes gym work - flexibility and strength

PM - 29KM in 110 minutes on pine needle trails.

Thursday

AM - 10KM in 38 minutes

Noon - 30 minutes gym work - flexibility and strength

PM - 5KM in 18 minutes followed by 8 X 400 in 63-64 seconds. 200M float between 400s. Followed by 5KM in 20 minutes.

Friday

AM - 10KM in 38 minutes

Noon - 30 minutes gym work - flexibility and strength

PM - 18KM in 64:45.

Saturday

AM - 19-21KM at 18 per 5K pace followed by 6 X 100m hill sprints

PM - 10KM in 38 minutes

Sunday

AM - 33-36KM in 2 hour 15 minutes to 2 hours 40 minutes

PM - 8KM in 31 minutes

Did he actually just repeat identical sessions week after week? Or did he have a couple of different workout cycles that he repeated?

coles notes version wrote:

I liked the Deek synopsis better. One sample week is listed. Repeat for years.

OP, have you started training this way? If so, how's it been going? I see you mentioned that you do not have access to a track. I typically run the track workouts on a manicured soccer field and use GPS to track the distances. It's not perfect, but I figure it's good enough for my purposes. If I were preparing specifically for a track race, I'd make the effort to get on a track, but I don't think it's absolutely necessary if you're running road races or cross country.

Here's an article that describes what I have seen elsewhere described as a "typical" week for Deek.

https://www.runnerstribe.com/features/training-of-robert-de-castella/

There are also some more threads on Let's Run about Deek and Complex training that you might find helpful.

http://www.letsrun.com/forum/flat_read.php?board=1&id=166511&thread=166224

http://www.letsrun.com/forum/flat_read.php?thread=1948568

http://www.letsrun.com/forum/flat_read.php?thread=6950357

Finally, Nate Jenkins has written about Aussie quarters, Complex training, and the Mona fartlek on his blog.

http://nateruns.blogspot.com/2014/12/workout-wednesday-australian-quarters.html

http://nateruns.blogspot.com/2016/01/my-current-spin-on-complex-training.html

http://nateruns.blogspot.com/2015/01/monaghetti-fartlek.html

Amazing that a guy with these tree trunks could run 2:08!

Modern Drunkard - I haven't yet started this training regime due to a foot injury (nearly recovered). I will be starting with the beginner 5k plan and working up from there. I figured I'd start at the beginning because I'm 28, have only been running for just under a year and my 5k PB is 20:16... So a long way to go!

Do you train using this system? I'm curious as to how you fare?

Oh, and thank you for all of the articles/links!

I’d say the beginner plan is a good starting point for you, then. You’re still young enough to reap the benefits of sticking with the system for years. The people I’ve read about who had success with this system used it for years.

I’ve used it more or less for 3 years. I’ve had to make some adaptations to it because I spent some time doing ultras. I’m back doing 5 km/10km now and following the Advaned 10km schedule. Recent races include a sub 35 km and a 17ish 5 km. I feel like the basic structure of the schedule is great, but sometimes life gets in the way, so some accommodations must be made. There is some room to emphasize different paces and workouts depending on where you are in your season that you’ll learn as you go.

Things I really like about the system are that the workouts are mainly fartlek, so you can do them almost anywhere. For example, the structured fartlek takes only 20 minutes but it works several systems (neuromuscular, cardiovascular, lactic). In a pinch, I can take 40 minutes at lunch and get in an effective workout. It’s weird to think a run that short can accomplish so much, but it really is the most effective workout I’ve found.

Things I don’t like are that there are only 2 easy days each week. If you need more recovery, you could always make it a 9-day “week” and build in more easy runs. I feel like since I know I have another workout coming soon, I keep myself in check. Every run has a purpose, so to speak. I could see a person getting bored with the same few workouts. I haven’t yet, but I try to keep things fresh by running new routes, finding new training partners, etc. When prepping for a marathon, I feel like it’s important to emphasize hard long runs, and the schedule doesn’t mention this. It’s kind of sort of implied, but it would be better if it were spelled out.

Ok, I hope that makes sense. This is all kind of stream-of-consciences after a long day.

It's cool to hear the experiences of someone doing these things! I'd love to run times like those!

I tend to run between 5-6am so that I am able to minimize life getting in the way (though it clearly is impossible to prevent this from happening entirely).

That's the main thing that drew me to the system - the fact that it can all be done on the roads (I won't be racing track) and that it is a consistent approach that works all systems. I don't really 'race' or run to a calendar so wasn't looking for a periodization sort of plan... I was looking for something to build fitness and allow me to participate in races as and when I would like to (within reason).

I suppose that the trick with the 'complex' system is that it's all run by feel - that is there are no set paces, just different effort levels. Does this come in handy when tired? Knowing that you don't have a set pace?

jtface wrote:

That's the main thing that drew me to the system - the fact that it can all be done on the roads (I won't be racing track) and that it is a consistent approach that works all systems. I don't really 'race' or run to a calendar so wasn't looking for a periodization sort of plan... I was looking for something to build fitness and allow me to participate in races as and when I would like to (within reason).

I suppose that the trick with the 'complex' system is that it's all run by feel - that is there are no set paces, just different effort levels. Does this come in handy when tired? Knowing that you don't have a set pace?

Honestly, it sounds like you’re a perfect candidate for the system. All the things you mentioned are what attracted me to it, too.

The fartlek and progression runs are definitely run by feel, which I think is helpful on days you either don’t have it or on days where you feel really good. I do the easy days really easy and the distance days as progression runs. I track the pace and distance, but I pay more attention to how I felt in a workout than what the watch says at the end.

I’ve bookmarked this page, so please keep posting any questions you might have. I’m no expert, but I’ll do my best to help with what I can.

Modern Drunkard wrote:

I do the easy days really easy and the distance days as progression runs.

When you say progression runs, do you mean like the first half easy, 3rd quarter steady, final quarter hard? I was thinking that might be a better approach for the midweek run for sure... At least when I advance to the developing plan!

jtface wrote:When you say progression runs, do you mean like the first half easy, 3rd quarter steady, final quarter hard? I was thinking that might be a better approach for the midweek run for sure... At least when I advance to the developing plan!

Yep, that's exactly right. It usually ends up being more like first quarter easy, middle half steady, and last quarter hard. I've been running for 20+ years, though, so I feel like I'm pretty strong aerobically. I think it's a good idea to do it like you suggested until you've been through the complete 24-week schedule at least once. The progression in pace just happens naturally throughout the run. If I had to guess what the paces translate to, "steady" is a bit slower than marathon pace, and "hard" is right around marathon pace. These are different than the acceleration runs in the schedule. In that case, "steady" is equivalent to 10-mile race pace, and "hard" is around 10-km race pace. I feel like it's important to not have a set pace per kilometer in mind when I'm doing these runs, though. I just try to tap into the appropriate effort level, and the pace will be whatever it is that day.

Thank you for your reply.

I was going to be damn sure that I completed the first cycle and then probably go back to week 17 and go back through it one more time to ensure that I am not pushing my muscular-skeletal system too hard! Then move on to the developing plan and perhaps push my runs harder then.

What is meant by 4 x 800 step down? I am not familiar with this workout.

Fantastic! Every time I think I am ready to quit letsrun (numerous nauseating negative Rupp hating jealousy threads... why D 2 sucks... anything from mindweak... personal attacks on Brojos...)somebody comes along and contributes something useful. Today, Wardlaw. Yesterday, training and bios about Hemmery and General. Keep up the good work boys. Let's keep letsrun great.