Is there any benefit to running your doubles at this pace?...

Mr. Brownstone wrote:

I run 50 miles per week right now. Would there be any benefit to my racing and fitness if I throw in say 3 doubles per week at a very slow 9:00-10:00/mi pace just 1-3 miles? Or is it not worth it. I race 5k primarily, 16:30 pr

Yes it is absolutely worth trying.

This exact thing has helped me tremendously.

Give it a shot, preferably having the easy double as a morning run before evening workouts.

disgraceful_admin wrote:

Mr. Brownstone wrote:

I run 50 miles per week right now. Would there be any benefit to my racing and fitness if I throw in say 3 doubles per week at a very slow 9:00-10:00/mi pace just 1-3 miles? Or is it not worth it. I race 5k primarily, 16:30 pr

Yes it is absolutely worth trying.

This exact thing has helped me tremendously.

Give it a shot, preferably having the easy double as a morning run before evening workouts.

I agree. Doubling almost always helps.

But, disgraceful, why do you think it especially helps to have the super easy in the morning and the longer run in the afternoon? Are there major benefits to that over the longer morning run and easy afternoon/evening run? Just curious, not critical.

consistency wrote:

disgraceful_admin wrote:

Yes it is absolutely worth trying.

This exact thing has helped me tremendously.

Give it a shot, preferably having the easy double as a morning run before evening workouts.

I agree. Doubling almost always helps.

But, disgraceful, why do you think it especially helps to have the super easy in the morning and the longer run in the afternoon? Are there major benefits to that over the longer morning run and easy afternoon/evening run? Just curious, not critical.

I always find that my 2nd run of the day feels easier. The only exception might be if the first run is a hard long run.

1-3 miles very easy was always enough for me to come back 6-12 hrs later feeling already warmed up and ready to go for my workout. So I'd be more likely to add a couple more reps, or go longer or faster for the same general effort. That short run in the morning would sort of "prime" me for the evening workout, and I'd have no fears of feeling sluggish after a day's work sitting around.

Running the 1-3 miles as the 2nd run, sure you'll probably feel great during it, but why not instead feel great during a workout that touches on paces closer to race speed?

There's some scientific stuff that might back this up, about HGH/testosterone release after even 20 mins easy jogging, but all that matters it that you try it and see whether it works for you.

Thanks. I've never done doubles. And at the moment I mix my runs between morning and afternoon. I tend to do more morning runs during the week. I will keep all this in mind when I start experimenting.