The “Summer of malmo” is an intentionally rather vague and generic program aimed at people willing to start running a lot more than they currently do, potentially with friends. The program will “prepare you for the real work...
I started at around 35mpw and felt a bit silly to be running twice at that level. That was 5 months ago. Now I am comfortably running 90+ per week at much faster paces with no injuries. I used to get injured every time I went much past 70mpw. I took Malmo's advice to heart, and it seems to be working for me.
I usually run 7 or 8 in the morning and 5 or 6 in the afternoon.
I started at around 35mpw and felt a bit silly to be running twice at that level. That was 5 months ago. Now I am comfortably running 90+ per week at much faster paces with no injuries. I used to get injured every time I went much past 70mpw. I took Malmo's advice to heart, and it seems to be working for me.
I usually run 7 or 8 in the morning and 5 or 6 in the afternoon.
doubles, sometimes even triples if one has the time, are best when beginning or returning to running with the idea being two or even three 15-20 minute easy sessions is better (less chance of injury) than a single 30-40 minute session
once enough fitness has been secured at low mileage to ensure injury risk has been reduced, it makes sense to move to singles
then once you've hit about 60% of your max theoretical load (.6 x 12 hrs/wk) on singles it's time to move up to doubles
essentially, once you go beyond 1 hour per day it makes sense to start doing doubles IF you are looking to further increase the volume
Once you start running over 60mpw you might want to start doubling. But i prefer high school kids not to double as i think sleep is more important with you still growing etc. You might start with a couple doubles to hit your new mileage goals but once you start running 80 plus your most likely doubling 5 days a week.
Interesting article. He doesn't say it directly but is the implication to rest on the days you don't double?
Wonder if this approach would be appropriate for teens. I'm doing some basic coaching and there's so much conflicting info on the volume they can handle, it's impossible to get a researched and credible answer.
I started at around 35mpw and felt a bit silly to be running twice at that level. That was 5 months ago. Now I am comfortably running 90+ per week at much faster paces with no injuries. I used to get injured every time I went much past 70mpw. I took Malmo's advice to heart, and it seems to be working for me.
I usually run 7 or 8 in the morning and 5 or 6 in the afternoon.
What kind of times are you running?
Easy pace for most of my miles around 8:15. Haven't run a TT in quite a while, but finishing long progression runs at 6:30 pace and feeling pretty good.
Once you start running over 60mpw you might want to start doubling. But i prefer high school kids not to double as i think sleep is more important with you still growing etc. You might start with a couple doubles to hit your new mileage goals but once you start running 80 plus your most likely doubling 5 days a week.
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 don't think there's a hard and fast rule. It's just gonna come down to personal preference.
I found that once I started doing more than an hour on my easy days, it felt like too much of a stress to be a true recovery run.
The logical step was to break it into two; and the bonus was that I actually got a little bit more mileage by doing a 40 and 30 minute run (while also feeling more recovered for the next day's workout).
Interesting article. He doesn't say it directly but is the implication to rest on the days you don't double?
Wonder if this approach would be appropriate for teens. I'm doing some basic coaching and there's so much conflicting info on the volume they can handle, it's impossible to get a researched and credible answer.
Because there isn't a set answer.
It's gonna depend on the kid. Some will handle lots (Jakob Ingebrigtsen was running 90 miles a week as a 14 year old), while others won't be able to do much at all.
The best approach is to base their progression on what they're currently doing, and then gradually increase that load over weeks/months/years. You don't just jump to a set amount and hope for the best.