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 a video called “Should You Run Twice In A Day?” The full video is worth your time, but we’ve grabbed the essentials here so you can start incorporating doubles into your week right away.

Key Points

• Why double‑run days work: Running two sessions instead of one long block spreads your weekly volume more flexibly, and research backs gains in muscle strength, VO₂ max, mitochondrial function, and how your body replenishes glycogen.
• Who benefits: Experienced runners already logging high weekly miles can build a routine with both morning and evening sessions to push overall volume.
• Who should avoid it: If you’re new to running or managing fewer than 4 sessions per week, or don’t yet have a solid base, single longer runs are the better route.
• Progression tips: beginners – don’t try doubles yet; intermediate – add one double day weekly, with the second run being short and relaxed; advanced – can run doubles several times a week, mixing intensity work with easier efforts.
• Safety rules:
  1. Recovery comes first – eat, drink water, and wait at least 5 hours between efforts, plus include a cool‑down afterwards.
  2. The 10% increase rule – raise your total weekly mileage by no more than 10% each week, doubles or not.
  3. Maintain one long run – keep at least one longer run each week, especially if targeting a half or full marathon.
  4. Watch for fatigue – skip the second run if your body signals exhaustion or strain.

Workout Example

• Your morning run: 30–45 minutes at an easy, conversational effort (or a structured workout if you have experience).
• Recovery period: 5+ hours of rest, food, and hydration.
• Your second session (optional):
  • Option A – Light run: 20–30 minutes at an easy pace (boosts recovery, clears metabolic byproducts).
  • Option B – Alternative activity: 30 minutes of elliptical or cycling work for aerobic stimulus without ground impact.
• Build gradually: if you’re intermediate, introduce one double per week, and keep total mileage growth to 10% or less.

Closing Note

Try running twice in one day, adjust distances and paces in the Pacing app to match your plan, and enjoy the benefits of higher weekly volume and better recovery. Happy running!

References

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