I have the time to do 4-5 days a week of doubles and I want the benefit of doubling. I said 75 mpw cause whenever I go 80+ I always get injured. So please layout how you would set up a sample week.
I have the time to do 4-5 days a week of doubles and I want the benefit of doubling. I said 75 mpw cause whenever I go 80+ I always get injured. So please layout how you would set up a sample week.
M: double- 10 total
T: workout- 9 total
W: double- 10 total
TH: 10
F: double- 10 total
Sat: long run - 16
Sun: double- 10 total
i would only double two days if i were running 75. here's how it would go
m: 6 AM, 4 PM. Strides stuff
T: 12 miles including workout (tempo, vo2 etc)
W: 13 mile. medium long run
TH: 6 AM, 4 PM
F: 10 miles including workout (vo2, or track reps)
S: 6 miles
S: 15 mile long run.
I just you in on a schedule of champions. Enjoy
I would run 3 or 4 miles in the mornings and the rest of the miles later in the day.
Something like
Sun 14
Mon 3 / 6
Tues 4/ 6
Wen 10
Thr 4 / 8
Fri 3 / 7
Sat 4 / 7
My mileage this week:
M - 3/8
Tu - 0
W - 4/10
Th - 3/10
F - 3/6
S - 9/3
Su - 16
I'm at 75mpw with a few doubles. I do a longish run on Sat or Sun of about 14-16, a workout on Wednesday or Thursday that ends up being about 10-12 miles with w/up & c/dn, and the rest of the time I run as much as I can as often as I can at whatever pace feels good and it works out to about 70-80mpw. Sometimes if I feel good I'll go back out and run a few more miles on the long run day or the workout day - just whatever I feel like doing. This unstructured training is really paying off as I am getting fitter than I've ever been (not saying much, I guess, about my previous training).