Wondering if anyone could help me out. Is it more advantageous to increase fitness and base over the summer by
1) doubling 6 times a week while doing 20 min morning runs or
2) doubling 3 times a week while doing 40 min morning runs
Also I plan on doing around a 100 miles a week.
first, 20 minutes isn't long enough for any kind of significant benefit.
second, why not do 4 doubles of 30 minutes?
or mix it up? double 5 days a week doing something like:
30, 35, 40, 35, 30
or something along those lines.
could someone post some literature regarding the relationship of length of run and associated benefit.
during school, i would run 20min am, 20min pm. I maintained my fitness well but did not improve from periods of heavier training.
to maintain consistent with the tag, don't be a chode, six doubles a week. I'm not sure how long they should be.
|off the leash|
I think the 6 doubles (even at 20 minutes) is better. The idea of doubles is to run as **frequently** as you can without the extra breaking down.
And which number is higher... 3 or 6?
Every run has a purpose and I do believe there is plenty of purpose to running 20 minutes - it loosens your legs, gets your circulation going, gets your metabolism going. Definitely more often is better. Mentally, I also think 6 times at 20 minutes is better because you have a set routine. with the 3 times, you lay in bed thinking ehhhhh... is it today or tomorrow? Can we make it tomorrow? Plus, only 20 minutes gives you no excuse to skip and you can just roll out of bed to do it.
And yeah, 30 minutes is better than 20, and I think when you get used to 20 every day, you realize that 30 is not going to take any more time and only just a bit more energy.
Daniels Running Formula says that any run under 30 minutes even isn't worth the time to put on your running clothes, lace your shoes, and start your watch. I can't remember his exact quote but it was something close to that.
Do the 30-60-90 plan buddy.
30 minute run in the morning / 60 minute run at night
90+ minute long run on the weekends.
The idea of routine mentioned above is really important. If you have days between your doubles (say you're doubling M,W,F), you'll usually roll over in bed on Monday and say to yourself that you'll double tomorrow instead. But if you have to double every day to meet your mileage goals, you won't have that luxury and you'll have to get up and drag your ass around a four or five mile loop.
I double M-F, five days/week, five miles per morning run. The routine is immensely helpful. I don't think about it anymore - I just get out of bed, put on my shoes, and get out the door, even if I'm still half asleep.
|off the leash|
Another often overlooked thing in overall health (and running doubles) is getting up at the same time every day. It is something that I always try to do and yes, it is hard on Sundays to not sleep in, but you always feel fresh and alert when you get up at the same time every day. Eliminates the Monday blues! And I think it does help you feel less asleep on that early AM run.
|the weekly planner|
This is how I would schedule your week unless you are training for a marathon
Monday 6 and 8
Tuesday 6 and 8
Wednesday 6 and 8
Thursday 6 and 8
Friday 6 and 8
Saturday 6 and 8