A Conjugate Training Theory for Distance Running

So basically just micro-periodization basically?

One could argue HS/MS runners already do this in some form (think of their week as your one month schedule, and the wave effect increasing mileage basically each week until really they begin taper)

Haven't you posted this before? Give it a try for awhile and let us know how it works for you.

Check out Complex training by Pat Clohessy. Deek raced year round and training rarely varied.

https://www.letsrun.com/forum/flat_read.php?thread=2883405

Give it a shot and get back to us.

Pat Clohessy advocated the same sh$t weekly with Rob D and got results.

coahc wrote:

Check out Complex training by Pat Clohessy. Deek raced year round and training rarely varied.

https://www.letsrun.com/forum/flat_read.php?thread=2883405

You bet me to it

heartfoundation wrote:

coahc wrote:

Check out Complex training by Pat Clohessy. Deek raced year round and training rarely varied.

https://www.letsrun.com/forum/flat_read.php?thread=2883405

You bet me to it

I was lucky to train with Rob in early 93 toward the end of his career. He did a session of 1k repeats which wasn't normally something he did. He never did a lot of volume on the track the session was 5x1k in 2:50 w/400 m recovery lap in 90. A great memory and experience for sure.

For my clarification is there a reason you didn’t write:

Week 3: Two workouts at 5k pace/effort

Week 4: Two workouts at 5k pace/effort

Or maybe even:

Weeks 3 & 4: Two workouts at 5k pace/effort

The way you were not concise about it makes me think you intended to throw a 3k or 10k pace in there but missed it. Is that the case?

Thanks. Total Typo. Meant 1 workout at 5k pace/effort, one workout at 10k pace/effort.

As far as those calling for me to try this, I don't compete anymore.

And yea this is more of a micro-periodization than a true Conjugate.

Why do we care about high mileage weeks? What if we just concern ourselves with the day?

14 day cycle:

High mileage Day/Tempo

Recovery Low Mileage Day

Workout at 10k pace

Recovery Low Mileage Day

High Mileage Day/Tempo

Recovery Low Mileage Day

Workout at 5k pace

Recovery Low Mileage Day

High Mileage Day/Tempo

Recovery Low Mileage Day

Workout at 3k pace

Recovery Day Low Mileage Day

High Mileage Day/Tempo

Recovery Day Low Mileage Day

Alan

4 week year round cycles are fairly smart. The reason we probably don't see coaches and people talk about them, even though a lot of low-key competitive athletes probably practice a similar approach with success, is because it doesn't sell books and training like a standalone 8-24 week training plan approach does. But it's probably the more sustainable and consistent approach for success.

Mark Sisson preached a similar approach in Primal Endurance, suggesting a light year round approach with occasional brief cycles of heavier training surrounding goal races.

Steve Magness once commented on how you can find really complex and sophisticated examples of periodization in the weighlifting world. Did your strength training background influence this plan? In any case, it's an interesting idea. It's already been mentioned that it might fit well with a HS season, but another possibility is for master's runners. One bit of training wisdom from John Kellogg is that master's runners can stay around 6 weeks away from peak fitness year round.

During one of my first sustained build-ups as an adult, I found a good 4-week pattern for mileage was something like 35, 30, 40, 25 (down week). In later builds, I've had good success with repeating 14-day schedules. Your proposal is definitely an idea worth exploring.

Micro-blocks of 1-2 weeks duration focusing on mileage, moderate, hard and recovery (4 kinds) has shown merit. One problem is the sudden milage for 1-2 weeks at least for running and increased injury risk. The moderate and hard blocks should be more than 2 workouts, rather 3-4. Moderate should be fairly fast and not just a little faster Easy runs.

I have not seen this used by runners, but this was tested on a cyclist for a year. Cycling is much less injury prone and one can add mileage much more easy.

Check out Steve Ovett's coach, Harry Wilson, use of a 4 week training cycle between races.