100% agree on the HS kids needing sleep. there will be kids who you can get on board with a good sleep schedule to align with doubles, but many won't and will pay the price.
I have the get sleep convo every day--legal PED, need to recover, you get faster while you sleep...doesnt seem to stick.
My kids are 15-35 MPW, average is around 25 for girls and 35 for boys. Im considering something new. No doubles, but what about "clustering" two threshold sessions back to back on two consecutive days? Normally we run recovery/ easy run after workout days but im looking at maybe moving speed to monday, then a short rep threshold on wednesday (say 15 x 400) then long rep threshold wednesday (say 5 x 1000 or 1200? or use minutes)
Then we have that recovery on friday, meet saturday? Yay nay?
I would say because you race every Saturday, that's a big training stimulus there!
You'd be better served slowly & safely building mileage, and racing than hitting them with more workouts. If you're going to do workouts, do more aerobic workouts (tempo runs, fartleks, etc.) + some top end speed work at the end (6 X 150 w/ full recovery).
Tips for increasing mileage:
1.) go for time, not mileage.
2.) soft surfaces as much as possible.
3.) add barefoot exercises & barefoot running.
4.) do the small things for the team (ab work, hip work, stretching, hurdle drills, weight room).
It's probably too late for this XC season, but this is something you could do for indoor & outdoor.
Unsure what your goals are For me when I was running for School of Mines I got more out of 65mpw of singles than any combination of doubles. I experimented with doubles at 50mpw and I started to gain weight, feel sluggish. Once I got over 65mpw of singles and started doubling to add up to 80/90mpw I felt like I was maintaining a good "training load" that wasn't happening with <50mpw of singles. Experiment, Listen to your body
In theory running doubles should help you lose weight/keep weight off more than singles, everything else being equal.
Every time you run you elevate your metabolism and it stays elevated for some time after the run. Run once a day and metabolism is elevated once after that single run. Run twice a day and your metabolism is elevated twice per day after run both runs. So all else being equal the extra time spent with an elevated metabolism running doubles will burn more calories which should help with weight control.
In theory running doubles should help you lose weight/keep weight off more than singles, everything else being equal.
Every time you run you elevate your metabolism and it stays elevated for some time after the run. Run once a day and metabolism is elevated once after that single run. Run twice a day and your metabolism is elevated twice per day after run both runs. So all else being equal the extra time spent with an elevated metabolism running doubles will burn more calories which should help with weight control.
I found that running doubles does indeed result in more weight loss than singles, at least for me. I started running doubles about 6 weeks ago (after not having run doubles for decades) and immediately dropped from 67 to 68 kg to 62 to 64 kg (I'm 175 cm tall).
As you say, that could be because your basal metabolism remains elevated longer.
I feel like my fitness has improved greatly, although I can't be sure because I haven't yet raced or run timed workouts, and I just feel better in general.
I have the get sleep convo every day--legal PED, need to recover, you get faster while you sleep...doesnt seem to stick.
My kids are 15-35 MPW, average is around 25 for girls and 35 for boys. Im considering something new. No doubles, but what about "clustering" two threshold sessions back to back on two consecutive days? Normally we run recovery/ easy run after workout days but im looking at maybe moving speed to monday, then a short rep threshold on wednesday (say 15 x 400) then long rep threshold wednesday (say 5 x 1000 or 1200? or use minutes)
Then we have that recovery on friday, meet saturday? Yay nay?
I would say because you race every Saturday, that's a big training stimulus there!
You'd be better served slowly & safely building mileage, and racing than hitting them with more workouts. If you're going to do workouts, do more aerobic workouts (tempo runs, fartleks, etc.) + some top end speed work at the end (6 X 150 w/ full recovery).
Tips for increasing mileage:
1.) go for time, not mileage.
2.) soft surfaces as much as possible.
3.) add barefoot exercises & barefoot running.
4.) do the small things for the team (ab work, hip work, stretching, hurdle drills, weight room).
It's probably too late for this XC season, but this is something you could do for indoor & outdoor.
Good luck!
I agree, but the mileage increase is backgound. I am always increasing that slowly. I guess my thinking was the two thresholds on wed and thursday are kind of one workout if you will? These are not hard intervals. So hard on monday, wed/th is not super hard on the body. Then maybe race, maybe not some weeks. I mean we call threshold sessions "workouts" but isnt the narrative always been that they are not quite the same stress as other workouts? bang for the buck I would agree that mileage is king when you are so low mileage wise. But thresholds are pretty aerobic.
BTW im talking indoor season.
This post was edited 1 minute after it was posted.
What do you think about very short (20-25mi) doubles in the AM for a mid-distance runner at 30-35 mpw? I'm coming off a cross season of around 25 a week and struggle to get my single day mileage above 6-7 comfortably over the course of a week. I don't want to sacrifice my sleep but either this or hitting the elliptical for 25m a few times a week would be a good way to get my aerobic system stronger
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