What is the simplest training plan that one could follow and still get great results?

Doubling doesn't refer to running two runs of the same length, rather that you are doubling the number of runs you do per day from one to two. The runs themselves may be any length you want. You can start doubling at any mileage.

I started doubling four times a week when I reached 60 mi. The doubles allowed me to add 20-24 miles and get my weekly mileage consistently into the 80's which improved my fitness significantly.

You don't need to run the double fast, actually I run nearly all my doubles at easy or recovery pace. Simply getting out for a second run even at slow paces adds a small stress on the body that leads to adaptation and improvement, without adding a high risk of injury.

Go running every day

Star wrote:

Well, first you have to say what you are training for.

Right answer.

2/10 to op for laziness and still getting replies.

double down wrote:

Doubling doesn't refer to running two runs of the same length, rather that you are doubling the number of runs you do per day from one to two.

Right, I understand that. My example was simply to quantify splitting runs with a specific weekly mileage goal vs doing singles.

My simple weekly plan:

3 easy runs of 45 to 90 minutes

1 track workout (400s)

1 tempo run of 20 to 30 minutes

Run pace at current fitness, not goal fitness. You can look up the proper paces on Jack Daniels calculators online. Put in your current 5k time and it will tell you pace for each distance.

Simple: three easy and two hard workouts per week. Pace goes up as fitness improves.

double down wrote:

I started doubling four times a week when I reached 60 mi. The doubles allowed me to add 20-24 miles and get my weekly mileage consistently into the 80's which improved my fitness significantly.

If you re-read my first response, this is exactly what I recommended. Doubling at low mileage make very little sense.

whatever doesnt get you injured

Good comment,HRE! :) I still have my "How they train" in my running books library. DANCAN -system is on the same principles but a little more "sofisticated".

Coach JS, with your system borrowing just as much from Gerschler as Canova, did you consider calling it DANGER?

COACH J.S å ä ö wrote:

Good comment,HRE! :) I still have my "How they train" in my running books library. DANCAN -system is on the same principles but a little more "sofisticated".

I keep meaning to put all my "How They Train" books into one place so I can find them quickly in case of a house fire.

This is the most retarded thing I’ve ever read. Get rid of the mileage. Your body doesn’t care about mileage. Run your 8 mile and add a 4 mile double. It’s not about splitting it up. Get rid of your mileage goals too.

I guess it's the Dancan system by the wizard man coach js. Ingenious! Check it up here,

coachjs.se

Of course this is me,coach JS )) I post under different handles to promote my services . If i don`t do this noone will , because the true is that with my Dancan system athletes get slower haha))

Something similar to deek did back in the 80s:Mon double easy + strides, Tues hill rep, Wed medium long run, Thursday deek quarters or a fartlek Fri same as Mon, Sat race or 10 mile progression run, Sun hippy long run working the up hills

60 minutes per day for mile/5k

90 minutes per day for 10k

120 minutes per day for marathon

Run harder 1-2 times a week

Most of the terminology that makes it into training books is outdated,none of it all that accurate or complicated.

Simplest schedule would be flip a coin: heads is 1h somewhat hard, tails is 1h light.
Continue until 1h somewhat hard = further than 12mi and 1h light = further than 10mi.

Every 10th day is rest.

For distance runners who are new to the sport, running at a heart rate of 180-age (age 15: 165; age 30: 150, etc.) and gradually increasing weekly volume as long as the ability to run faster at this heart rate gradually increases.

Who runs 2hr a day/everyday, even for a thon?

Serious marathoners. That's like 130-140 mpw for elites.