Where Your Dreams Become Reality
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Subject: RE: What is the science behind doing doubles over singles?
Cheers again. I like what that guy is saying. So what is he saying?
He has observed closely a lot of teenage school athletes over a number of years. He found in these athletes, regardless of whether they run singles or half distance doubles, there is no real difference in performance.
He found studies which show the growth hormone production increase during exercise and how there is a leveling off after 40 mins through to 60 mins (when i assume it has leveled off completely). This provides a reason why doubles have the same effect on aerobic fitness as running singles. He says this is counterintuitive because he would have expected singles to have a bigger effect.
He then comes to realise that the only way doubles can replace singles effectively is if the aerobic system is being challenged in other sessions. The thrice weekly or every second day session and the weekly long run. The former i assume to pressure the aerobic system and the latter to extend it.
So basically doubles are good some of the time and only if an all round program is being followed.
I think i like doubles most days, however, i wouldn't like those on the same day to be the same type of session.
*What i found really interesting was the Growth Hormone Analysis. If it trails off after 40 mins then those 40 mins are easy money in the bank. This could be why i often feel like stopping around 45 mins and so use that distance for recovery pace runs. It could also be why 60 mins is such a standard everywhere you look.
The other interesting thing is that those extra 20 mins gain the athlete another increase of 50% on top of the 550% increase already occurred. This might not seem much, yet we are talking about track and field aren't we? Where winning margins are measured in seconds, tenths, hundredths and personal bests are treasured due to their infrequency and increasingly smaller improvements. Within that extra 50% is one of the main differences between the constant improver and the one who is stagnating surely.
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