How much time between morning run and afternoon run?

I have told my athletes 7-8 hours. However, if the morning run is real easy and short, and the afternoon run is not an intended to be an intense run, just getting in some mileage, then 5-6 hours would be fine.

4 hours if you eat lightly after the first run is ideal, but that isn't reality for most people. If a person could train ever 4 hours, they could use the cascade effect enzymatic stimulation, according to researchers in the former Soviet Union as described by Dr. Viro of Estonia.

I had found that 5-6 hours were ideal while in training camp, with no other programm than running. Unfortunately, since working, I have to wait 10-11 hours for the next session, and even found the morning run detrimental if the hard session is in the afternoon/evening. Stiffness sets in after about 9 hours of inactivity.

JK details this in one of the threads locked at the top of the Forum - CarolinaRunner collected a bunch of JK's postings, and in one JK actually recommends different lengths of recovery depending on whether your first run is your main workout, or your second is.

Tinman, could you explain the cascade effect enzymatic stimulation? That seems like an interesting concept.

2 minutes

well, I work pretty much 7:30-6:30 and I can't seem to get out of bed at 5:30 to do morning runs after doing my evening workout at 7:00 at night. So what I am thinking is that I will try and get away for an hour during lunch 2 days a week to get in a quick 5 miles. Thing is, that will be around 12:30 and I am usually heading out for my main session at around 6:30. I guess its better than nothing though, right?

Ive seen Chris Cowan take about an hour between his and this guy went 30 flat for 10k.

It doesn't matter, just do watever is possible to get in the mileage.

Here is how the Kenyans train (the elite squad)

6am - 1 hour workout on dirt roads, starting out slow (8-9 mins. per mile) but usually finishing at around 6 minutes per mile or faster.

10am - Main workout of the day. Which can be intervals on a dirt track, or a 'progressive run' (up to 30 km) where every 5 km section gets faster and faster (starting out at '20' mins. per 5km section, progressing down to about '15:30' for 5km speed.

5pm - last run of the day - usually about 40-45 mins 'easy jogging' (around 6.30' per mile speed or slower).

Some Kenyans (especially the women) just do the 6am and 10am sessions and do not run in the afternoon. As you can see from the schedule, there is a 3 hour time gap between the end of the firt morning workout to the main session at 10am. This does not seem to hurt the Kenyans.

MOROCCO: Most elites in Morocco, prefer to train at 10am and then again in the afternoon at 4-6pm. In Morocco, many elite athletes prefer to run 40 minutes in the morning, and a 'session' in the afternoon which could be intervals, fartlek or hills. The Moroccans are not big mileage fans, but they like to do a lot of 'threshold running.'

More than enough. I get out of work and back to my place at 5 and get on the treadmill for 5.5 - 6.5 miles. Then I run again at night, 60 mins - 65. So thats about 4 hours rest. Never had a problem, even when the the first run is hard tempo.

Bump

Tinman:

Could you describe the "cascade effect enzymatic stimulation" and/or explain why 4 hours is a good time between runs.