Run-Down Forums

[Jeff Shelton]

I am currently running about 40 miles per week in prep for 5K races. I have fartlek, hill and distance incorporated in that mileage. Do you think it is to early to start training twice a day? Slowly incorporate some "junk" miles in for a second run? If so, how many times a week? I am somewhat new at this, any help would be appreciated!

[Dan]

Hi Jeff,

Your mileage is about what I tend to average, although 5k is on the longer range of the distance spectrum for me. It seemed to me that somewhere between 40 and 50 a week it helps to mix in one to three morning runs. Otherwise, the main sessions start to become rather long relative to the weekly total and the race you're preparing for. The main thing would be to ease into the morning running, probably just adding one day a week at first. The junk miles feel like you could go for ever at first, but after a week or two I've found that they catch up with you in terms of fatigue!

Dan

[Jeff Shelton]

When mixing in these second runs a day, should it be on my 'training day' or my recovery days (slower runs)? How much time should I give myself during the day before my second run? Thanks

[Dan]

I would tend to add the morning run to an easy day. If you look at is as recovery (getting the blood flowing to muscles and loosening up), it is sort of supplementing the easy day. Of course, some people prefer the extra run on a hard workout day. I suppose this is fine, unless it's taking away from the quality of your main workout. Personal preference is pretty much what it comes down to.

One thing that I did for a while that worked pretty well was morning hill sprints on the bike. I did this on hard workout days (virtually no impact, and uses different muscles) and lifted the mornings of easy workouts.

Any time I'm on a two-a-day schedule, I do it something like 6 or 7am and 4pm.

Hope that helps,
Dan