Mon - Off
Tue - 8 mile “track workout” (on a treadmill right now due to snow/ice)
Wed - 12 miles easy
Thu - 14 miles w/ 22 mile tempo bouts
Fri - 6 miles easy
Sat - 12 miles easy
Sun - 20 miles w/ 22 mile tempo bouts
In two to three weeks, I am going to progressively increase my mileage from about 70 to about 80 miles. I’d like to incorporate two-a-day runs but I am not sure how to go about it: daily double on easy days or double on harder day (keeping easy day mileage at 12 miles)?
Option 1: Double on easy days (80 miles).
Mon - Off
Tue - 10-mile “track workout” (on a treadmill right now due to snow/ice) Wed - 2*8 miles easy Thu - 10 miles w/ 2*3-mile tempo bouts
Fri - 8 miles easy Sat - 2*8 miles easy
Sun - 20 miles w/ 2*3-mile tempo bouts
Option 2: Double on tempo day (80 miles).
Mon - Off
Tue - 10-mile “track workout” (on a treadmill right now due to snow/ice) Wed - 12 miles easy Thu - AM: 10 miles w/ 2*3-mile tempo bouts; PM: 8 miles easy
Fri - 8 miles easy Sat - 12 miles easy
Sun - 20 miles w/ 2*3-mile tempo bouts
My coaches started us out with 2 a days on our easy days. Another thing to consider, if you have been at this milage for a while and are comfortable with it and an easy run is actually easy, then run seven days a week.
Your hard days are actually GREAT days to double. Do 4 to 5 easy, (and I do mean EASY) miles in the AM and go hard in the PM. Your hard workout will feel a lot better.
I am somewhat reluctant to run everyday. I think it’s more a mental than physical thing: 1/ it’s kind of a reward; 2/ my legs do feel fresh on Tuesday; 3/ I swim on Mondays and that takes care of active recovery.
I might give it a try though: EZ 6 in the morning.
Regarding length: I wrote down AM: 8, PM: 8… would you split evenly or maybe go: 6-10 or 10-6?
For triathlon, I always favored running well (faster) on fresher legs over running on tired legs (e.g. running on Saturdays, cycling on Sundays rather than the other way around). I am afraid that running the harder run on the evening won’t get me as much bang for my training buck. What’s your reason for running the harder in the evening?
I’m with you…first run is the hardest and in tri sequence I agree 100% with longer run on Saturday and longer ride on Sunday…however, why not do your longer run mid week (like Wed or Thu) and then have fresher legs for long ride. Just a thought.
For triathlon, I always favored running well (faster) on fresher legs over running on tired legs (e.g. running on Saturdays, cycling on Sundays rather than the other way around). I am afraid that running the harder run on the evening won’t get me as much bang for my training buck. What’s your reason for running the harder in the evening?
That’s why you do the morning run easy. To keep yourself fresh. If you are doing enough mileage and truly going easy, you will feel better in the evening. The morning run loosens you up. When I hit the ground in the evening, I am ready to go, not tired at all
I don’t run as much as you do but I do double runs once or twice a week. Always on a day with tempo run. Then I do a easy run early am, and then a harder tempo effort in the evening. Best thing about it is that the easy miles in the evening still allow you to run fast as you can with fresh legs.
I’m with you…first run is the hardest and in tri sequence I agree 100% with longer run on Saturday and longer ride on Sunday…however, why not do your longer run mid week (like Wed or Thu) and then have fresher legs for long ride. Just a thought.
When training for Ironman, I have done one training season during which I did run my long runs mid week and long bike rides on the weekend and it worked well - maybe even better - but sometimes you just can’t fit a two-hour run in your weekday schedule.
Right now, there are no long rides for me. I’ll try and train for longer triathlon races at the end of summer/fall. (Unless, who knows, Slowman spots me a slot for IMLP since - sob - I can’t snatch a slot at Muskoka anymore.)
This really sucks…guy like me is laid up with a busted ankle and I am hogging an LP slot and able bodied studs cannot get in. It truly sucks! Anyway, if you can’t do IMLP, come up for Epicman on Jun5th. It is much more fun anyway…and free!
That’s why you do the morning run easy. To keep yourself fresh. If you are doing enough mileage and truly going easy, you will feel better in the evening. The morning run loosens you up. When I hit the ground in the evening, I am ready to go, not tired at all
It does make sense. Maybe I’ll try that in April, when the days last longer and there isn’t as much snow/ice on the ground. Right now, it’s difficult to push the pace after 6:00pm since I run in a park with snow on the ground and hardly any light (natural or artificial).
Wow thats alot of mileage. Most I ever did in a week is 52 and last three weeks around 42-44 miles and I am ready to downscale for a week. Pelvic Joints are starting to hurt, strangely enough knees are okay. Talk about being out of my league!! WOW 80 MILE’S!!! Wish I had something to help you! But my doubles are only around 6 and 4 miles each and usually a fast one first then a evening run slower.Thats about all I got never been as far as you. Stay safe and healthy.
Very little experience here but of the few 2-a-days I did in the 100/100, 2 of them were long runs in the morning with short “recovery” runs in the evening. That was my idea anyway though I’m not sure how useful they were for recovery. Was that a bad idea?
You are only adding 8 miles. How about adding in 2 4 milers somewhere. If you are going to progressively increase your miles over 2-3 weeks, why not add in a 3 milers second run next week. The the week after add in another 3 milers the week after make them both 4 milers. piece of cake.
I do a lot of 2 a days and am still playing/learning. This is what I think:
Throwing in a true “recovery” run of 3-5 miles in the a.m. will almost never negatively impact your pm run. If it does - you’re too fatigued and should skip the pm run anyway…I’d start at 30 minutes roughly and adjust. Just keep thinking “Run super easy - need to be 100% for my quality run this p.m.” My aerobic/easy runs are at a HR = 150. My quality stuff is 170-180. I try to keep super easy/recovery about 135. Even if its an “easy” day - just run 2 easy runs. I don’t think it matters much.
Run everyday. I hate it when I miss days as it gets a lot harder to get my miles in…Even 2 3-4 mile easy runs in a day gives you an extra 6-8 miles.
Mentally 2 shorter runs is easier for me.
I asked a Running USA coach if I should do my quality run in 1st or 2nd - he said 2nd.
I ran an “easy” 10 this a.m. - then 2 hours later ran 7 miles with 6x1/2 mile repeats. My legs were toast - 10 miles at an easy pace is not easy…for me. I need to read #1 to myself…
Sounds reasonable. I had “misunderestimated” that, of s/b/r, the run workouts are nearly always the hardest to recover from. I am going to tinker with Daveinmammoth’s suggestions, too.
- I can’t snatch a slot at Muskoka anymore.)