I'm a high school runner preparing for my senior track season and had a few questions regarding doubles and how/when to run them....
First off, should my second run of the day be at a much slower pace than my regualr run? For example I've run mid 15's in the 5k and complete the majority of my daily mileage at about 7 minute pace, should my second run be closer to 8 minute pace?
And second, it's very difficult for me to complete a run in the early morning before school starts....would running sometime in the late evening such as eight or nine o'clock still meet the purpose of running doubles? Usually I finish practice around five o'clock, would waiting until a few hours after dinner be a suitable amount of time before going on another run?
Lastly, which days should I run more than once? Is it more important to get a second run in on the day of a hard track workout? Or would running two easier recovery runs and adding weekly mileage in that fashion be a better idea?
Thanks for all the help that anyone can provide, any personal experiences would be welcomed.
Here is a possible sample week:
Sunday-Long Run 1:30-45 minutes
Monday-Recovery day 1 hour
Tuesday-Track Intervals (5 Miles)and a later run of 4 miles
Wednesday-Recovery day 1 hour
Thursday-Track Intervals (4Miles) and a later run of 4 miles
Friday-Recovery day 1 hour
Saturday-Race 4x800,1600,3200 + warmup and cooldown for around 7-8 miles.
PS- I plan to add more doubles through out the week in addition to my recovery runs, but I want to build into it.