Split endurance runs to increase volume

Triathlon Forum
1

I’m trying to increase my run volume slowly from 35 to 55 mpw. Is it a good alternative to do 2x7 miles in a day rather than one long run? I am also considering more frequent easy and shorter runs (5 or 6 miles @endurance pace) on days that I bike. Is there a down side to splitting these long runs up?

2

If you are training for a long distance race then the single long runs would have a purpose. If you’re just building base, breaking them up is fine. The only drawback is having twice as much laundry.

3

Thanks for the response. I’m thinking build the base up to 55 mpw and then start knocking out the the long runs at a rate of about one every week or two. Next “A” race is 6 or 7 months away. What do you think?

4

I’m trying to increase my run volume slowly from 35 to 55 mpw. Is it a good alternative to do 2x7 miles in a day rather than one long run? I am also considering more frequent easy and shorter runs (5 or 6 miles @endurance pace) on days that I bike. Is there a down side to splitting these long runs up?
Splitting the runs up is a way of increasing the base mileage without increasing the risk of injury. It is a reasonable way of going. However, don’t violate the 10% per week increase rule or you are asking for trouble either way.

5

It sounds reasonable. You may get some good benefit by maintaining weekly mileage of 50+ over a period of several months or more. When you get closer to your race you will need to fine tune the exact workouts, but what you’re planning until then is fine.

6

I do a 5/5 mile split as my commute to work and so far no problems.

7

Thanks, I feel a little better breaking up these runs. but I will be sure to do some longer ones down the road (6 or 8 weeks). I am taking this approach with my bike and swim as well. More frequent workouts to increase volume rather than cramming everything into three workouts a week.

8

I agree with you 100% Been splitting them up for a few weeks. Plus you are so so right about the f’’ in laundry . I am so fed up with it. Almost dont care if I smell. Come to think of it would stop some drafting this weekend. LOL