Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.
A great way to add volume without breaking your legs down too much is with a double run. It’s pretty simple: one run session in the AM and the other in the PM. You can structure each session how you’d like based on goals. Regardless, it’s a great way to add miles, especially if you’re doing these sessions around the workday. In some cases, these types of double run days can replace some long runs. They shouldn’t replace them entirely, since I think there’s a lot of physiological adaptation and mental benefits to doing 18 miles, for example, in one session, particularly for newer runners. But in terms of fatigue, I like the double run as an alternative because it allows for some recovery between sessions. And if you include a lot of volume throughout the week, it’s a one way to stay a bit fresher throughout the week.
This double is pretty simple. The morning session is more of a shake-out run, getting up and getting the legs moving. The PM session is more quality, progressing through faster race-pace efforts.
25 minutes – warm up
25 minutes @ +60-90seconds slower than goal pace
5 minutes moving towards goal pace, but still under
5 minutes – cool down
20 minutes – warm up
20 minutes @ marathon pace
15 minutes @ half-marathon pace
10 minutes @ 10k
5 minutes @ 5k
10 minutes – cool down