Planning on taking a summer of malmo approach to XC training this summer.
How long should I wait after my first run to go out and run my second one?
Planning on taking a summer of malmo approach to XC training this summer.
How long should I wait after my first run to go out and run my second one?
no more than 24 hours, and no less than 10 minutes.
You are welcome.
keanu wrote:
no more than 24 hours, and no less than 10 minutes.
You are welcome.
+1
This is my rule of thumb, works great.
I usually say 3 hours minimum
keanu wrote:
no more than 24 hours, and no less than 10 minutes.
You are welcome.
hardy har har har.
7-8 hours
Moe runs PDX wrote:
Planning on taking a summer of malmo approach to XC training this summer.
How long should I wait after my first run to go out and run my second one?
Keep it simple: run in the morning, then run in the evening.
4 hours minimum. 6-10 is probably ideal.
I subscribe to the 4-6 hour minimum approach. However, the majority of this past year I've been doing ~3 hours between runs (late lunch run/immediately after work run). It's far from ideal but has been working. I don't think the metabolism comes to rest in time but on the flip side the second run feels so much easier with the shorter turn around.
Kenyans typically train twice with their morning shakeout run at 7 AM, and the main session at 10 AM. I'm not trying to tell people to always go out a 7 AM (you could just as easily go 1PM and 4PM if it's not too hot for that). The key is that Kenyans get 18-20 hours of recovery before they run again, and given that physiology research has shown that muscle fibers need 24-36 hours to rebuild after a hard session, Kenyans get a lot more recovery than Americans.
We can't do this in NCAA institutions because kids have to go to class, but I don't understand why more people who can don't use the Kenyan type schedule. If I was off for the summer and could do this, I would.
I think I remember John Kellogg of let's run aka JK saying 6-8 hours in between, but id be curious to hear what he actually thinks to be sure
If that's true that the Kenyans only get 3hrs in between, that's interesting because I had thought that they train more like 3 times per day
In my opinion, as long as you're not too drained from the previous run then a set amount of time shouldn't matter. You're still running the planned mileage for the day and you're still getting the recovery, if that's between the runs of after the second run, you're still getting the recovery. What I do is very different as mentioned above my work schedule doesn't allow a longer time to recovery between runs. So, I'll get off work at 3pm and be out the door for my first run by 4pm. Once I'm finished I'll immediately get fluids and a small snack in me, I'll then wait about 15-20 minutes and be out the door for my second run. This is a very small amount of time to recover but since my second run is only about half the distance of my first run the recovery time works. For workout days, I wouldn't even consider it a double for the day because I'll do the workout first then just run the rest of the mileage afterwards almost as a long cool down. I recovery very well from this approach.
Edward Teach wrote:
4 hours minimum. 6-10 is probably ideal.
My normal run is at lunch time. When I run doubles I get anywhere from 4 to 6 hours on a good day. I would prefer to get 6 - 8 but running in the evenings just does not work out as well for me.
It depends on the quality of the run, but the ideal is as close to 12 hours as possible. 6am and 6pm, for instance.
6 hours is about the bare minimum to recover from an actual run, not just a little shakeout like coach d is talking about.
Final answer: 6 - 12 hours.
Thanks for all the input!