For 70 mpw is 14 double 5’milers equivalent to 7 ten milers

There's more benefit to a single 10 miler than two 5 milers. That being said, I guess it also depends somewhat on what you're training for. If you were marathon training, I'd lean more heavily on the singles. When I was running 70mpw I did two doubles. As I got up to the mid-high 70s and was approaching 80, it became three.

Here is an old thread I keep bookmarked on this subject.

100 mpw in singles or doubles. Which is better

http://www.letsrun.com/forum/flat_read.php?thread=3965743

Only doing doubles won't build same "endurance" level and you'll spend half your life in the shower. Only doing singles will leave you exhausted after 5 or 6 days.

Suggested 70 mpw 14 day cycle

5-5 Monday

8

5-6

3-8

10

4-4

12

3-7 Monday

8

4-6

4-8

10

16

4

3-4 mile runs are easy recovery

6 mile runs are moderate tempo runs

Everything else by feel

lollerama wrote:

There's more benefit to a single 10 miler than two 5 milers. That being said, I guess it also depends somewhat on what you're training for. If you were marathon training, I'd lean more heavily on the singles. When I was running 70mpw I did two doubles. As I got up to the mid-high 70s and was approaching 80, it became three.

That's not true. There is a lot of evidence that doubles have more benefit than singles.

another runner wrote:

lollerama wrote:

There's more benefit to a single 10 miler than two 5 milers. That being said, I guess it also depends somewhat on what you're training for. If you were marathon training, I'd lean more heavily on the singles. When I was running 70mpw I did two doubles. As I got up to the mid-high 70s and was approaching 80, it became three.

That's not true. There is a lot of evidence that doubles have more benefit than singles.

Thats not true. There is a lot of evidence that a single have more benefit than doubles

lollerama wrote:

That being said, I guess it also depends somewhat on what you're training for. If you were marathon training, I'd lean more heavily on the singles.

In my experience this is correct.

singles wrote:

another runner wrote:

That's not true. There is a lot of evidence that doubles have more benefit than singles.

Thats not true. There is a lot of evidence that a single have more benefit than doubles

There are several threads on letsrun about this. You should look at the ones that Malmo posts in, you will learn a lot. Studies show that doubles likely increase fat oxidation, improve handing of glycogen, and improve enzyme activity better than singles. I've never seen any type of study suggest that singles may be better than doubles. If you know of a study that shows singles may be better than doubles than please share it.

It's hard for me to believe that no one on this thread mentioned the speed that one does the doubles or single in! What if you do some Fartlek? What if there are a lot of hills? What if you mix hard and easy runs? There are many factors besides whether you run once or twice per day.

This is pretty simple. Build up to 70 mpw in singles, then start doubling. That way, you’ll get the benefit of both.

I’ve tried both. Honestly, I can’t see how anyone who is not a pro runner with all day to recover at their leisure can sustain upwards of 100 mpw on singles. I’ve found at least what works for me is a good balance, doubling my recovery days and singles on the hard days (usually do weights in lieu of a second run). Here’s an sample on about 90 mpw:

M: 6, 7

T: 10 (track workout)

W: 6, 7

TH: 8, 5

F: 10 to 12 (Tempo, LT work)

S: 13

SU: 16 to 18

Change is Good wrote:

I’ve tried both. Honestly, I can’t see how anyone who is not a pro runner with all day to recover at their leisure can sustain upwards of 100 mpw on singles. I’ve found at least what works for me is a good balance, doubling my recovery days and singles on the hard days (usually do weights in lieu of a second run). Here’s an sample on about 90 mpw:

M: 6, 7

T: 10 (track workout)

W: 6, 7

TH: 8, 5

F: 10 to 12 (Tempo, LT work)

S: 13

SU: 16 to 18

It's funny because my preference is typically the opposite. If I have the choice, I'd rather run a double on a workout day, something short like 3-5 miles, either in the morning as a shakeout before an evening workout, or in the evening after a morning workout to help shakeout the legs and promote recovery. Then I'll get my longer aerobic stimulus on the other days since most workouts are broken up anyways (warm ups, recovery between intervals, cool down etc).

But that's the beauty of it. There's no one right way. Do it the way you feel works for you and don't be afraid to try other things.

ThatAverageRunner wrote:

It's funny because my preference is typically the opposite. If I have the choice, I'd rather run a double on a workout day, something short like 3-5 miles, either in the morning as a shakeout before an evening workout, or in the evening after a morning workout to help shakeout the legs and promote recovery. Then I'll get my longer aerobic stimulus on the other days since most workouts are broken up anyways (warm ups, recovery between intervals, cool down etc).

But that's the beauty of it. There's no one right way. Do it the way you feel works for you and don't be afraid to try other things.

I prefer this approach as well. Helps get the legs going if done in the morning before afternoon workout, or to shake them out in the evening after a morning workout. It also makes hard days a bit harder while keeping easy days a bit easier.

70mpw in singles is too taxing, unless you're training for marathon or ultras on low mileage.

Go for doubles.

Not all mileage is created equal. I got better results on singles. If it's just a matter of proving to yourself that you can actually consistently get in 70 mi./wk. or more, you can start by getting it in any way you can, like doubles, then move on to singles. Ultimately settling on singles is easier logistically too.

all depends on the athlete and the event, but 7 ten milers is more beneficial..... typically

people love to share their experiences, but thing is, everyone is different. One guy I knew doubled everyday, 4-5 miles x 2.... one was a workout, on workout days very intense, one easy. but always doubling. sometimes even 2-3 mile.... this guy was a an 800m all american in college and went on to success in the 1500 and mile after college.

Doubling helps w/ consistency if anything.... not necessarily aerobic development, but consistency and keeping the nuerons/muscles firing. This tends to benefit certain people more than others..... others as in kyle merber who now gravitates towards 80s on singles to get more rest between runs! try out different stuff and see what works, then trust your body and how you feel

singles wrote:

another runner wrote:

That's not true. There is a lot of evidence that doubles have more benefit than singles.

Thats not true. There is a lot of evidence that a single have more benefit than doubles

No there isn't, much more than 90% of elites do doubles.

yes, many pro runners do doubles, but they do them while running over 90- 100 mpw. Running 130 a week in doubles is completely different than running 70 a week in doubles.

Hi

If you have the time, doubles is highly effective. Check this website vivamarathon.com

The guy ran NY marathon in 2:23:xx at the age of 40, and with no longer runs. 13-14 session a week, ca 100 km a week. What the endurance ?

Well, check this link

http://www.vivamarathon.com/endurance_correlation.html

His endurance is in just as good as the best danish marathon runners, who did traditional marathon training with long runs,

Try it :-)

Counting miles is not like counting up pancakes on your plate. Many factors influence the effect of training aside from volume.

A runner who does 5 mi at 7 /mi in the AM and then 5mi 5/mi in the PM will generally crush the living hell out of a runner doing 10mi 6/mi every time even though each does identical volume and pace overall.

Doubles allows for higher quality work and any metabolic adaptations vary predictably based on the work you do.

As for benefits, doubles vs singles, there is also an influence of muscle fiber type. A runner relatively weak speed side will tend to be drawn to longer slower work. A runner with better speed side will tend toward splitting things up. Each is intuitively choosing work specific to individual strengths.