I'm running doubles at 30-35mpw

No wrote:

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BTW you are a 40:40 minute 10k runner, not a 38 minute. This "hilly course" adjustement thing comes up again and again where people think they can lop minutes off their times because the course was "hilly". It's a fools game. Stop it.

ILL bite, even though it doesn't have too much relavance to the topic. I ran 40:40 after 2 1/2 months. I've ran faster than 40min pace as part of an 8 mile tempo and faster than 19 as part of a 5 mile tempo. I also did 3 x 2 miles at 5:40 with 4 minute recovery. I'll stick with my estimates over yours

Troll alert.

Just to clarify, you're planning on running 14 times a week to get to 35 miles?

Jimmy21 wrote:

No wrote:

.

BTW you are a 40:40 minute 10k runner, not a 38 minute. This "hilly course" adjustement thing comes up again and again where people think they can lop minutes off their times because the course was "hilly". It's a fools game. Stop it.

ILL bite, even though it doesn't have too much relavance to the topic. I ran 40:40 after 2 1/2 months. I've ran faster than 40min pace as part of an 8 mile tempo and faster than 19 as part of a 5 mile tempo. I also did 3 x 2 miles at 5:40 with 4 minute recovery. I'll stick with my estimates over yours

Actually, the 3x2 mile is exaggerated because it was on a treadmill. No way I could do 5:40 outside, but I bet I could do it at 6:00

Im nor sure what I'll do sat, sun. Probably not double. Eventually, I'll probably skip evenings twice a week for swimming and weights

I think you're fine doing this. I think it's good to run doubles even on low mileage as you're giving your body running stimulus twice a day which is good. I think as time goes, you will be able to run longer on those two sessions as you get more efficient and running better.

I did a similar workout at exact 6:00 pace, and I ran 37-low eventually in a 10k road race.

No way could you run slower than 38 10k.

I understand that 2.5-3 miles feels to short for a run, but if you're running twice a day its not too short. If you're increasing your evening run as you go on, it makes sense to leave the morning run shorter. I often shoot for a 20 minute minimum for my morning runs and I shoot for an hour for my evening runs, and it's worked for me.

Malmo, the poster on here who used to advocate doubles to no end, used to just run 2 miles every day in the morning in high school and then do his usual runs in the evening.

Different stuff works for different people so go ahead and try stuff out, this is just my 2 cents.

As for pace, I'd say anywhere between 7:30-8:30 pace most of the time. Error on the slower side since you're getting over injury and trying to build mileage.

Cellar_Door wrote:

I did a similar workout at exact 6:00 pace, and I ran 37-low eventually in a 10k road race.

No way could you run slower than 38 10k.

Ive read that I'd you can do that pace in 3x2 mile, you can do it in a 10k. It seems to work

I do my workouts on my treadmill, so it's really easy to see progression. When one month a particular speed feels like I'm going to pass out and the next month it feels easy and I have to increase the speed/incline. You can't judge your 5k from it, but it's easy to see that I'm getting faster

Jimmy21 wrote:

ILL bite, even though it doesn't have too much relavance to the topic. I ran 40:40 after 2 1/2 months. I've ran faster than 40min pace as part of an 8 mile tempo and faster than 19 as part of a 5 mile tempo. I also did 3 x 2 miles at 5:40 with 4 minute recovery. I'll stick with my estimates over yours

"Workout King"

Jimmy21 wrote:

I do my workouts on my treadmill, so it's really easy to see progression. When one month a particular speed feels like I'm going to pass out and the next month it feels easy and I have to increase the speed/incline. You can't judge your 5k from it, but it's easy to see that I'm getting faster

Oh. You are doing these on a treadmill? Have you run under 40:40 in an actual 10k road race?

Never mind, it doesn't matter. Good luck to you. You need it.

No wrote:

Jimmy21 wrote:

ILL bite, even though it doesn't have too much relavance to the topic. I ran 40:40 after 2 1/2 months. I've ran faster than 40min pace as part of an 8 mile tempo and faster than 19 as part of a 5 mile tempo. I also did 3 x 2 miles at 5:40 with 4 minute recovery. I'll stick with my estimates over yours

"Workout King"

Jimmy21 wrote:

I do my workouts on my treadmill, so it's really easy to see progression. When one month a particular speed feels like I'm going to pass out and the next month it feels easy and I have to increase the speed/incline. You can't judge your 5k from it, but it's easy to see that I'm getting faster

Oh. You are doing these on a treadmill? Have you run under 40:40 in an actual 10k road race?

Never mind, it doesn't matter. Good luck to you. You need it.

Not in a race, but yes, I have run on the road for 8 miles with each mile faster that 6:25. Maybe I'm missing something, but I've always thought you should run your designated hard days hard

i just wanted to update that its been going really well. I haven't missed a day of running since christmas. There have been a couple days that i missed the morning or the evening run because i my knee didn't feel 100% but each time it has turned out to been nothing and felt 100% 12 hours later. My knee has felt 100% for a few weeks and im cautious to say im now injury free.

my last two weeks have looked like:

monday 2.6 morning 3.2 evening

tuesday 2.6 morning 3.2 evening

wednesday 2.6 morning 3.2 evening

thursday 2.6 morning 3.2 evening

friday 2.6morning 3.2 evening

saturday 6 (i want to evolve this in to a long run, maybe add a mile every week for a while)

sunday 5.5

total 40.5,all easy miles, ranging anywhere from 7 to 8 minute miles.

i signed up for a half marathon on cinco de mayo. I figure ill give it another month of slowly building up my milage and then start adding workouts back in. Anyone have any thoughts?

I ran 30 miles a week on doubles. 17 miles one day of the week and 13 miles another day.

I did something very similar to you. I ended up struggling through a track season with a persistent injury then not wanting to take too much time off since a week or two of rest seemed to make no difference. Started doubling 3-4 times a week and quickly built up from 30-40mpw, and since then I've gradually been switching to singles and adding a bit more quality. Still not 100% after a hard session, but after a few months that now means something like 9x3 mins at 5:20 pace rather than 2 miles at 6:00 pace so things seem to be going OK. In my case, speed seems to be the thing that leads to the injury flaring up so adding the workouts has been a very slow process.

I've found that the discipline of doing fast work only as long as I can maintain good form is very important to avoiding re-injury. It's challenging because aerobically it's not difficult going a bit harder, but taking a longer recovery or cutting a session a bit short often means getting in 80% of the work and not missing any mileage, which is worth more than powering through the workout and nursing an injury for the next week. Applying the same philosophy of splitting the work up into little chunks can help - initially, try adding some strides to a couple of your evening runs, then add e.g. a mile at HM pace twice a week. Gradually string together a longer workout as you feel able.

Jimmy21 wrote:

Cellar_Door wrote:

If you're just running at 30-35mpw, running singles would be much more effective.

You don't need doubles, unless you're already doing big mileage.

I don't really care about being effective. I figure I probably won't LOSE fitness, even if I don't gain anything. Like I said, running singles, I was only able to get about 4 runs in a week for less than 20 miles. I figure 35 on doubles has got to be better than that.

I just started on Tuesday, so I've only done 3 morning runs so far, maybe I'll be in pain by the end of the week, but I think I'm thinking that I won't be

It must work if you've successfully done it so long matching with psychic abilities

I started running doubles the spring of my junior year of HS... I only did about 40mpw at the time, with an absolute max of 50 one time. I would basically do 2 miles in the morning before school about 3 times a week. It definitely helped me improve a lot that season.

ukathleticcoach wrote:

Jimmy21 wrote:

I don't really care about being effective. I figure I probably won't LOSE fitness, even if I don't gain anything. Like I said, running singles, I was only able to get about 4 runs in a week for less than 20 miles. I figure 35 on doubles has got to be better than that.

I just started on Tuesday, so I've only done 3 morning runs so far, maybe I'll be in pain by the end of the week, but I think I'm thinking that I won't be

It must work if you've successfully done it so long matching with psychic abilities

I had a good idea it was working because when I was running singles, it would feel slightly more stiff every day that I ran until there was pain and I'd take the day off or a few. Running doubles, it basically felt better every day. 3 days of running and I still felt 100%.