Your First Double Day

Workout - Your First Double Day

• 10min @ 6'15''/km
• 40min @ 5'45''/km
• 5min @ 6'45''/km
• 25min @ 6'30''/km
• 5min rest

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Intro

The Running Channel covers the double-run strategy in Should You Run Twice In A Day? The full video is worth your time. Here are the essentials so you can start adding doubles to your week.

Key points

• Why double-run days work: two sessions instead of one long block spreads weekly volume more flexibly, and research supports gains in muscle strength, VO2 max, mitochondrial function, and glycogen replenishment.
• Who benefits: experienced runners already logging high weekly miles can use morning and evening sessions to push overall volume.
• Who should avoid it: newer runners, those running fewer than 4 sessions a week, or anyone without a solid base. Single longer runs are better.
• Progression: beginners skip doubles. Intermediate, add one double day a week with the second run short and easy. Advanced, doubles several times a week, mixing intensity and easy.
• Safety:
  1. Recovery first: eat, drink water, wait at least 5 hours between efforts, and cool down after.
  2. 10% rule: don’t raise total weekly mileage by more than 10% per week.
  3. Keep one long run a week, especially when targeting a half or full marathon.
  4. Watch for fatigue: skip the second run if your body signals exhaustion or strain.

Workout example

• Morning run: 30-45 minutes easy, conversational (or a structured workout if you’re experienced).
• Recovery: 5+ hours of rest, food, and hydration.
• Second session (optional):
  • Option A: light run, 20-30 minutes easy (aids recovery, clears metabolic byproducts).
  • Option B: 30 minutes elliptical or cycling for aerobic stimulus without ground impact.
• Build gradually: intermediate runners add one double per week, total mileage growth 10% or less.

Closing note

Try running twice in one day, adjust distances and paces in the Pacing app to match your plan.

References

• Should You Run Twice In A Day? - YouTube (YouTube Video)