If I can only manage to do 4-5 hours between doubles... is this okay? Especially if the first workout was a hard interval one and the second is just an easy shake out run?
If I can only manage to do 4-5 hours between doubles... is this okay? Especially if the first workout was a hard interval one and the second is just an easy shake out run?
6+ hours is what I usually aim for, but you can get what you can get. A double off of 4-5 hours is better than no double at all.
If the second one is an easy shake out run, I think it's fine. Just make sure it really is EASY.
There was a period where I would run at lunch and then run again in the early evening after work (about 4 hours later). In some ways I liked it because there was also a longer recovery period between each day (like 18 hours).
If the first run of the day was a hard/long one then you should wait 8 or more hours to do even a really easy "fat burning" run (~60% of MHR). Training while too much glycogen depleted can destroy some mitochondria and interrupt the creating of new capillaries and mitochondria.
In Kenya, the first run of the day is at 7AM and is the easy one. The main session is normally at 10AM. This maximizes recovery time after the hard session.
I sometimes do an easy run at lunchtime then a harder run after work in the early evening. (I prefer to do the easy run before work however.)
4-5 hours is good for me. I've gone even shorter between (3 hours) and that was OK too. I usually do 6 hours, but again, 4-5 is enough to re-fuel and let your legs rest for the next run.