How to "Double Run Day" (and are they worth it?) - This Messy Happy

Aug 13, 2025

Intro

This is a quick summary of How to “Double Run Day” (and are they worth it?) from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

What it is: Split one run into two separate sessions (morning + evening).
Why try it: 1) easier recovery than one long run, 2) double spikes of growth hormone and metabolic rate, 3) twice‑daily glycogen depletion can improve energy storage, 4) helps add volume when you’re busy or hitting a plateau.
When to avoid: if you’re still building a solid aerobic base (60‑90 min continuous runs) or you have less than 3‑5 years of consistent training, the extra stress may outweigh benefits.
How to structure it:
- First run: slightly harder, up to 6 mi (≈10 km) or 40‑45 min, depending on fitness.
- Second run: always an easy run, shorter (30‑40 min) and no harder than a comfortable jog.
Frequency: start with one double‑run day per week and keep both runs easy.
Progression: gradually increase each session (e.g., 45 min + 45 min = 1.5 h total) as your season progresses.

Workout Example

Morning Run (harder)   : 30‑40 min at a comfortably‑hard pace (up to 6 mi/10 km)
Evening Run (easy)    : 30‑40 min at an easy, conversational pace (≤6 mi/10 km)

If you’re new to doubles, start with 30 min each, then gradually add 5‑10 min per session as you feel comfortable.

Closing Note

Give the double‑run day a try—adjust the lengths and paces to suit your own fitness level using the Pacing app. Have fun experimenting, and remember you can always tweak the workout to fit your schedule and goals. Happy running!