So I understand the concept and also see how consistency is key here but I still struggle to see how each 2 hrs should be play out per day.

So if I am too apply the 2 hrs per day, is there any benefits if the sessions are done in 'little chuck'? Would a extra 30 min in the morning or a short 30 min brick run/double run in the evening be as beneficial as doing let say 2 x 1 hr session? In the perfect world, I would love to get that but with family, work, commute, commitments (kids activities, homework, ...), it is not always that easy.

Cheers!