Suppose I am convinced that running Doubles is the way to go for me...How do I implement them? Easy then hard? Hard then easy? Even split? Number of days / week?
FWIW, right now, my 7 day week looks like this:
Mon: Intervals
Tue: Easy Run
Wed: Tempo
Thurs: Rest (or Easy Run)
Fri: Long Run
Sat: Long Run
Sun: Rest
As many days a week as you can. Start off with 3-4 miles. Then progress from there.
I guess my question is, HOW do I implement? Easy run EARLY? Easy run LATE?
Implement however you like. Some like to run hard in the morning and then easy in the evening. I preferred an easy pace in the morning then my harder effort/workouts in the afternoon.
What is important is just to start running doubles. You will figure out the rest.
Forget about the doubles, go for a threesome.
the reall man wrote:
Forget about the doubles, go for a threesome.
Are we talking about the same thing? :-)
you are way overthinking this. Couple days a week run twice.
that said, there are two theories on which days to double -
some say to double on hard days because those days are supposed to be hard, and rest days are truly supposed to be restful.
others say double on easy days so you get in a good internal/tempo.
I dont think it makes much difference - running 3-4 miles easy shouldn't take too much out of you.
agip wrote:
you are way overthinking this. Couple days a week run twice.
that said, there are two theories on which days to double -
some say to double on hard days because those days are supposed to be hard, and rest days are truly supposed to be restful.
others say double on easy days so you get in a good internal/tempo.
I dont think it makes much difference - running 3-4 miles easy shouldn't take too much out of you.
OK, but that does help. I didn't even know we were only talking about 3-4 miles...
Add a 5 mile easy run to Monday and Wed for starters.
Have a meal in between runs.
Educate Me wrote:
agip wrote:you are way overthinking this. Couple days a week run twice.
that said, there are two theories on which days to double -
some say to double on hard days because those days are supposed to be hard, and rest days are truly supposed to be restful.
others say double on easy days so you get in a good internal/tempo.
I dont think it makes much difference - running 3-4 miles easy shouldn't take too much out of you.
OK, but that does help. I didn't even know we were only talking about 3-4 miles...
Everyone does them differently. When I double, I try to get 4 or 5 days a week and the second run of the day doesn't impact my doubles at all. On a true rest day, I may skip the double just so I can sleep and extra hour in the morning. I've usually kept my early runs to 3 or 4 easy miles. As I gained fitness and ran higher mileage I might add an occasional 5 miler but that was rare.
If you are a high mileage guy you might work up to 7 or 8 milers. Starting with 3 miles is a very good place to start and then see how it works out for you.
It's easy to do just follow these steps
1. cut a hole in a box
2. put your junk in that box
3. make her open the box
And that's the way you do it!
Ooops, wrong recipe...
Try this one
1. Set the time on the box
2. Set the alarm on the box
3. Jump outta da bed when da 'larm on da box go BRINGGGGG!
And that's the way you do it!
Just get up and start running every morning and run. 2-3 miles is a good start. How fast? Listen to your body, it knows EXACTLY how fast to run. Just do it. Every day.
Question? Why the rest day after the tempo run? You should feel invigorated by the tempo run, not beat down.
Add some sort of interval/repetition workout on thursday and saturday. Or another tempo effort.
Scrap the long runs. Long runs are for seasoned runners who have all of the other pieces put together.
2-3 miles every day (at least every week day). 1.5 miles is a good start. You need to get into a routine, so that you could do them in your sleep. Heck, you might even be doing some of them in your sleep! Good luck.
agip wrote:
there are two theories on which days to double -
some say to double on hard days because those days are supposed to be hard, and rest days are truly supposed to be restful.
others say double on easy days so you get in a good internal/tempo.
Here is my take on this.
If you do your workout (i.e., tempo, interval, etc.) in the morning, do a short recovery run in the evening.
If you do your workout in the evening, do a short recovery run in the next morning. (And a longer run at an easy pace in the evening.)
Either way, you will be doing your workout on relatively fresh legs. And you will feel fresher after 22-23 hour recovery once you start doing doubles.
So in OP's case, short recovery runs on Mondays and Wednesdays if the workouts are in the morning. Or Tuesdays and Thursday's if the workouts are in the evening.
So in OP's case, short recovery runs on Mondays and Wednesdays if the workouts are in the morning. Or Tuesdays and Thursday's if the workouts are in the evening.[/quote]
Thursday's what?
malmo wrote:You need to get into a routine, so that you could do them in your sleep. Heck, you might even be doing some of them in your sleep! Good luck.
One time I believe I literally fell asleep during my easier run. I'm a morning person, but every once in awhile your body isn't ready to get up at 5am. About 3.5 miles in I fell asleep for a block's length, about a minute or so (long block). Luckily nobody is up that early in my town except for cops.
Don't double. Doubling imperils recovery for tomorrow's run. Lydiard was smart, but saddled us with the number 100, leading many serious runners to be chronically overtrained and injured. A 3-4 mile easy second run is useless.
Do shake out run in am 3-4 miles or 30-40 mins up to you.
Easy pace
Then afternoon practice
Always found I ran better--legs were loose warmed up easier ran faster.
Pump is primed in am
Just my preference thoughts etc.
runner who professes wrote:
Doubling imperils recovery for tomorrow's run.
Wouldn't want that training to get hard would we? You might go and do something crazy like get fast.
runner who professes wrote:
Don't double. Doubling imperils recovery for tomorrow's run. Lydiard was smart, but saddled us with the number 100, leading many serious runners to be chronically overtrained and injured. A 3-4 mile easy second run is useless.
Then how the hell did Bill Rogers do so well? His log from '75 is on a thread here from several years ago. It went on and on something like this: Eleven miles in the morning, then 13 in the P.M. Next day 17 in the morning, followed by 8 in the P.M., and next day two 11 mile runs.
Or do you mean a high school runner should not attempt doubles?
runner who professes wrote:
Don't double. Doubling imperils recovery for tomorrow's run. Lydiard was smart, but saddled us with the number 100, leading many serious runners to be chronically overtrained and injured. A 3-4 mile easy second run is useless.
Idiot post of the day.
I started running doubles three months ago (3-4 times per week), and has certainly transformed the times I have been getting in recent races. Not just the physical benefits, but also should give you a better attitude and more mental stamina for your running. Especially in winter. It is the way to go, too many people I know think they can break 2.40 or even 3 by sitting on their a$$.
My typical double routine (I can work from home a couple of times a week cutting out a 3 hour round commute):
6am - easy 5 miles
5pm - main workout, 10-15 miles
Some days, the above will be combined with 45 minutes in the weight room, focusing on the upper body. On weekends, my runs are spaced closer, I am sure someone here will know the optimum gaps.
Good luck!