this looks fine, why do doubles when you can get in 75 miles per week without the added pain of training twice a day! ps Hope you include hill work in your schedule and the track reps have short recovery of 45 secs!
this looks fine, why do doubles when you can get in 75 miles per week without the added pain of training twice a day! ps Hope you include hill work in your schedule and the track reps have short recovery of 45 secs!
Pendejo gets it. Why on earth should someone maximize what they can do on singles before adding doubles.
Run twice a day most of the week.
Don't let it take away from your primary run at all, but add in some short easy runs. They're what Lydiard called supplemental jogging.
However they do it, they make one faster. Maybe it's increases in hormones that help recovery and adaptation. Maybe it's just extra blood pumped through the muscles. Maybe part of it is just extra duration of running.
Whatever it is, it's something different and something more than just the equivalent of adding extra distance on to your primary run.
Just get out there and run doubles whenever you can, and make sure they're short and light enough to not detract from whatever else you've got planned. When you start this may only be a few days per week of 15-20 min jogs. Don't worry--this is doing something good for you and it will make you faster. Maybe after a time you'll feel like you can increase the length and number of doubles. If it feels right do it, but always remember that it shouldn't interfere with your primary session. And don't feel like you need to be in a hurry with that process, because even those 20 minute jogs are doing wonderful things for your running.
I recently increased my milage from 30-35 mpw (not in training for anything) to 40-50 mpw (still not in training for anything) by cutting out my mon-fri 5-mile run and replacing it with running to work in the morning and home in the afternoon. The commute is ~7 miles round trip, and I actually feel better while running. The other super nice benefit is that it cuts way down on the time I spend on building base milage. I figure that I'm only spending an extra 20 min or so per work day above what I would if I wasn't running at all, vs. the 2 hrs. extra to get ready, run, shower, etc. on top of a daily bus commute. Then Saturday for a medium/long run and Sunday off. I know I'm not talking about high-milage here, but the concept should still apply. Good luck!