My long run got cut short by a minor ankle roll yesterday, and after this morning's run I'm feeling pretty fresh. I think I'm going to head out for my first real double. I ran a normal 5 miler this morning, what should my run be?
Are there basic rules or guidelines that anyone follows? Like running a specific ratio morning-night? Is it even worth it if your morning run was like 3 miles, or is 4 the minimum?
Theres no point to put on the shoes unless its for at least 30 minutes...
no point wrote:
Theres no point to put on the shoes unless its for at least 30 minutes...
Tell Jim Spivey (and others) that.
http://www.letsrun.com/forum/flat_read.php?thread=907089&page=3Week of 6.26-7.2 of 1988
Saturday - 90 m's (m=minutes)
Sunday - 3.5 am / 2 miles wu,10x100
4x150(50)[400]
6x250(150)35,35, 32, 35, 35, 32 [400]
2x400(200) 56, 56 [600]
7x200(100) 32, 32, 31, 33, 32, 30, 32 [400]
3x150(50)
6x100, mile wd (13.0 miles for the day)
Monday: 3 miles am / 4 miles pm and strides
Tuesday: 3 miles am/ 4.5 miles pm and 10x100
Wednesday: 2 miles warm-up, 10x100
3x150(50)[200]
6x200(100) :34 [400]
2x400(400) 55, 56 [600]
6x200(100) ran :30 on the grass, and jogged :30 slow
jog 300 slow
10x100
mile wd (9 miles for the day)
Thursday: 2 miles am / massage / 4.5 miles, 10x100 pulse 48 AM
Friday: Flight to Oslo, 810am
33 mins with John Walker, New Zealand, 13x100
Saturday: Oslo Dream mile, 3:50.57 6th place
splits 58.2-1:56.7-2:55.0-55.5 last 400
60.5 miles for the week
I think I would say, when I ran on the track, I put in a lot of milage. For my recovery days, I ran 3-4 miles in the morning and 35-45 minutes in the afternoon.
Start with whatever you comfortable with. If it's 2 miles, fine. Get used to it and increase the mileage a bit. I shoot for 4 but will do a 3 or 5 as I feel. That is just how I do it though. There is not hard rule, just find what works for you. THe important thing is to get started.
my opinion i think its pointless unless its a shakeout on race day. I'm at 90 miles a week and I double twice. workout 10-12 and 6 in the evening. Why not just add those little two miles to another run or one today and an extra the next day. more benefit from single sessions.
no point wrote:
Theres no point to put on the shoes unless its for at least 30 minutes...
There is a Lydiard lecture from about a decade ago in a Word document somewhere out there, where he says even 15 minutes is better than nothing.
I don't have it currently on this computer but I would assume it is more related to keeping discipline and adjustment. Similiar to what Joho said.