Double Run Days: Fitness Hack Or Bad Idea?

One long run or two short times?... A question as old as time! In this video, Mark takes you through the pros and cons of short and long runs. Looking to change your run training up? Watch this video to help keep things fresh.
00:00 Welcome
00:20 Mark is guilty!
01:00 Benefits of the long run
01:42 The research
02:50 What's the advantage of doing two shorter runs?
03:50 Is the long run dead?
04:40 What does Mark think?
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[@gtn]

Double run days or one long epic? What do you prefer? 🏃‍♀️

[@filipdenijs1997]

Rest days

[@lisapet160]

It depends. And the featured Olympian, "if it works for him....", may have nap time between two runs longer than we have for lunch break at daily work. For others, it's a blessing that most studies indicate no improvements for split sessions. No detrimental effect is a good sign. If you take sprint training, with all-out efforts and under easy to control conditions, there are indications of second session for a day negating benefit of one single session. Regardless of the following rest day's numbers.

[@PepeDalinShow]

One thing I know for sure, double run days isn't better for my laundry. Lol

[@hngldr]

I just wear the same workout clothes again - it's honestly fine as long as you hung them up to dry rather than left them in a pile to marinate in their funk

[@molochz]

​@@hngldrSame here.

[@gourami7]

​@hngldr All depends how hard and how sweaty first run was..

[@juanperez-mm8ml]

My wife would agree with you 😂

[@bardongalang32]

Yeah. Especially in hot weather like the Philippines 😂

[@tf-ok]

That is why i run 10km to work and 10km back home, and I still have time for strength and mobility training in the evenings. Add in a long run and you're looking at 120, 130km every week and you still have Sunday to recover.

[@zwengji]

Awesome

[@VnazT]

That’s awesome but you must not have kids! 😎

[@peterwatler8711]

On hot days I have split long run into two separate runs in the past. Running in cooler period of the day bought down HR and made it way more comfortable as I struggled in the hot weather.

[@Jojo-eb1gi]

I’m training for my first marathon after doing a few halves - I’m in my late 40’s so building my long run up I’m taking very slowly - to get the mileage in I need to do 5 runs a week (2 hard efforts - temp/interval or hills), 2 easy runs and I long) - I’ve started combining my easy run days with my hard effort days, so I’ll do my easy 45 min effort earlier in the day and then the harder effort late in the day). For me it means I have more rest days in between and also days I can get strength work in without compromising my running - I guess it’s all down to what you are trying to achieve and your lifestyle - really interesting topic though

[@Hobbyjoggarn]

Just started my first ever block of double threshold days, and 2 weeks in I can say that I’m so much less fatigued even though I’m doing more km in the weeks then before. I really like double days and highly recommend it, but start off easy and progress slowly..thx for a nice channel!🎉

[@fayecooper4277]

Both! They have a time and a place if done properly!! My pref is whatever makes me fitter and more conditioned for the event. 😂

[@JCoppockCoach]

I'd be keen to know more on the science of whether double bike days work the same... sometimes family life means I struggle for the long ride and I'd prefer two mid-long rides on consecutive days so I feel less guilty balancing life with training demands :)

[@andrewmcalister3462]

I think the science is pretty clear - consistency is King. And a training approach that fits better with your other life demands is one that you are more likely to stick to. Personally, I find getting kitted up for a bike ride takes longer than for a run, so a long ride is more time efficient than 2 x short rides, but everyone's schedule is different.

[@richardblom4358]

I started with doubles training for my first marathon, and I really liked it. One harder session and one easy recovery run. And it made it really easy to run more mileage. But i feel there is also a lot of benefit in doing long runs.

[@andrewmcalister3462]

Perhaps swap between approaches in alternate weeks?

[@patrickbateman161]

I’ve do double run days, but they don’t replace my long runs.

[@gtn]

That's a nice training plan! Double days and long runs 🥵

[@matthewcreelman1347]

I’ve been doing a lot of double run days this year, and I think that it’s working out really well for me. I think that the biggest benefit of the single long run is mental, getting the brain and body to accept that yes, we are going to keep going. And going. And going. But double run days with shorter runs have made recovery way, way easier, and allowing me to run a bit faster when I go out. I haven’t stopped doing long runs, but they’re now a once a week thing.

[@richardmanton]

I have been doing double run days once a week for the last 8 weeks and Strava tells me my fitness has improved. I run to work, work and then run home. The run in is naturally faster than the run home due to the fatigue of the day. For me it’s time efficient and helpful for my training.

[@lisapet160]

This positive change could be because your to-work commute does not need that much recovery: napping for example. GTN tries to find universal solution, but there is none.

[@gtn]

That's awesome!

[@edenbrandon4187]

Awesome info in this one. Feels like a consolidation of so many redit threads and articles I’ve read in one video. Much love

[@gtn]

That's awesome! Glad we could help you out 🙌

[@swenderich]

I’m usually training for long races. Doubles turned out the be an absolute game changer for me to consistently increase my weekly volume without breaking down! Of course they’re not the same as a long run (as Stephen Seiler often expains). But that’s the point: they’re a much friendlier way to increase the volume. And they don’t replace the long run. So I do my hard, long run that’s race specific once per week, and I split up most of the easy mileage in doubles.

[@ironman140.6]

Daniela Ryf uses it effectively. I use it and it works. My higher mileage and easier recovery have avoided injury. But need long runs as well.

[@mjdutsar]

Doubles are a great way to safely build volume by adding a recovery run (recovery doubles are a godsend) or to tack some extra speed work or hills onto the end of the day. Also it keeps the metabolism cooking. There’s no replacing a long run, though. You do need to train to be able to sustain a long run. Your schedule should include both.

[@s3xclusive.rayane]

Hello, speaking about doubles, it doesn’t depend on the race you’re training for but mileage and ability, if you’re doing 60-70 miles per week you can certainly do doubles, but if you only run 3-4 times per week with let’s say 30-40 miles, you don’t need double days you can just add an easy run to your schedule

[@runnymanrunning]

30+ degrees and humid as heck here at the moment. At least subjectively, doing a proper long run is far, far more fatiguing than two shorter runs in those sorts of conditions. I usually do about nine runs a week, so three doubles (one rest day) and also a long run, when the weather allows, I think both ways of scheduling miles are good. Anything to get the millage up while keeping the stress down.

[@SijmenMulder]

Sometimes I put in 2 or 3 k in the morning as insurance for my run streak if I think there's a chance I might not be able to do my 'full' run in the evening!

[@PSteem]

@gtn How much time should there be in between the 2 runs for the body to optimaly recover before heading out on the second run?

[@beamermaid]

If this is true, it's a game changer for me! I absolutely hate any training run longer than 1:45 (2h on a good day), so i'd rather do 2 1h sessions, then struggle to run the full 2h

[@rahilarious]

how are your deal with your brain on Marathon day?

[@beamermaid]

@@rahilarious i just know it's a race, i have to do it, hang in there and usually by km30 i have a mental breakdown 😂 but still push thru

[@davidahlert9108]

I’m a competitive Age Group 70.3 and 140.6, and marathoner. 56 yrs old (4:30s in 70.3). I alternate - two weeks where my long day is 2 parts & third week one long run (usually swim also that day). BENEFITS: Better pace & form, less mental fatigue. Speed work day before (double bike and run) My long bike day is next day and do the same for that. Easier on life balance as I run a couple of businesses.

[@matthiaswuest7271]

Weekday split runs definitely got me through the marathon at my last ironman. Mentally easier, logistically simpler, better recovery. 45-60 minutes easy in the morning, 45-60 minutes with a bit of fartlek in the evening. Can highly recommend 👌🏼 (though I would still do a single weekend long run)

[@philadams9254]

Any time I've heard the Kenyans talk about training, it's nothing but double or triple sessions every day, never any singles except racing. Each run has a different purpose though so it's not just about improving recovery to get more volume.

[@scotius]

I thought double runs would be hard until I did a 4x4x48, then I realized double runs are not too bad at all... I still prefer a long single though,

[@MattRose30000]

If you are planning to run super ultras like 100mile, 200km, and above, this is the only way to even come close to a reasonable training distance.

[@jazznroll5]

Double run days is a time consuming thing. A second warm up/cool down, a second get ready to run / take a shower afterwards, a second recovery routine, a second change of clothes to wash. It easily adds 1 hour of extra time to your schedule.

[@littleanina8765]

Yes but for me I only get about 60min to run in the morning (unless I wanna get up at 4am, 5am is enough) but then in the evening I would have time for another 30-60min run - so for me it makes sense to do two sessions, but I have never done two runs. Usually just running & weight lifting, but maybe I will do some double run days to increase volume.

[@michaelhatch1994]

I guess the real question is how long between the runs. Can they de done with another workout between, say a bike or swim effort. Before and then after breakfast, lunch, or dinner? Run, nap, run? (I'm old, naps are required)

[@samuel.andermatt]

Well, there is also the long + short run option. Edit: Ok i misunderstood what they understand under long/short run durations.

[@4115steve]

I've added a flat out sprint to my 1 mile weekday runs. It made my hamstrings pretty sore even since I've been running a mile each weekday for 2+ years. I only recommend sprints if you have a rubber track and grass in field so a fall isn't as rough as pavement.

[@RelaxAndSmokeMeth]

what's your fastest mile?

[@shaylorcyclingwahoolecol8313]

For me I use doubles in order to never run more than one long single a week, but I’d always run that one long single too. Normally double each day before or after a session day so the quality of that can be high but I can get volume in still.

[@dcfan40]

Joe Skipper was doing this for a while. I believe he was doing 2 10 mile runs leading up to his Ironman Cairns. He realized in his latest video that his run suffered towards the end of the race. I believe he is going back to 1 long run instead. When I talk to people who are looking to lose weight I do think 2 shorter slower runs is beneficial to losing weight. So 2 3 mile runs. I do believe it helps to speed up your metabolism. I have actually moved my long run to Monday's because I believe it's important to spend a lot more time on the bike. so I do a long solo bike on Saturday and a group ride on Sunday's. As I get closer to a fall race I will do some brick work off of the bike.

[@MattSwain1]

I definitely see why double run days can be beneficial but at the same time I’m already bored of the same old routes around my neighbourhood without seeing them twice as often!

[@gtn]

How about trying some trail running? 🌲

[@101sjhurst]

Double runs may have their place to get the volume but for me its critical that you build up the endurance in one single run if you are to be well prepared for something like a marathon or an ultra. You can do all the volume in the world in your training but at the end of the day, when it comes to marathon day itself, you cannot split the run and need to be well prepared for all that is involved with doing 42.2km in one go so you are kidding yourself if you think a morning run followed by a rest period of 10+ hours and then an evening run is the same thing as what you will face on race day. The first 30km - 32km of a marathon is basically just getting to the start line - building up endurance and getting right your hydration and fuelling on the longer distances is a must.

[@broccoloodle]

With the same weekly volume, long run definitely causes more stress on the body, if one doesn't go for long distances like HM or FM, 2 short runs are completely fine

[@R.a.p.h.a.e.l.a]

It's an interesting idea and the arguments in favour of double runs do have a plausible ring, but the sheer practicalities of having to shower twice and accumulating twice the amount of laundry are enough to put me off the idea! 😏

[@99cya]

I sometimes do a bike session and towards the evening a not too crazy run. If i have the time and noone to worry about i do enjoy two session training days. But i guess this wasnt the video about.

[@leslie7922]

I mostly run off the bike to avoid extra laundry and two showers

[@XEinstein]

When does a day count as a double run day though? Run at 7 am and 7 pm and it counts, run at 7 pm and then at 7 am and it doesn't count? Seems a bit arbitrary.

[@2spoons]

I reading...... but if I'm running an 8 hour ultra would a run x2 short runs or get my body used to running the hours ??? Hummm mine you you could run x2 times (like I do during winter).... or run Paula Radcliffe and hit 160 miles a week... but on Sunday you'd appreciate x2 short runs

[@ofnir123]

I would tend to say, logically, speed work will benefit from split days. Being "fresh" and covering X distance will always be better if you get some good rest in. These runs aren't about fatigue anyway. So doing 10X 400M, split into two session of 5... I could see it being better. I'm going from pure logic and guessing here though.

[@johnarleentaninecz2867]

Will doing short 10-15 minute runs benefit?

[@SHVideografie]

Definitely, but make sure you add speed in that run.

[@weezyrunner]

Why not just do both? 🤷‍♀️

[@99cya]

Purely for training your level of fitness (vo2, lactate thresholds, mitochondria or whatever else), indoor cycling seems superior to me. Less impact on the joints etc. you can also train much easier and precise in z2 (imo for many runners nearly impossible to achieve). I do a lot in the trainer and it seems to me i have improved better than with just running. My fitness levels are the highest ever been.

[@R.a.p.h.a.e.l.a]

This is interesting. I've had a very chequered running year so far and my mileage is so pitiful I don't even want to look at my stats for the exact figure, but I did get the impression that during one four-week total break from high-impact exercise indoor rowing did prevent my fitness from imploding completely. I was surprised because I wasn't even trying to row at the same average heart rate as I run at, but it did seem to help. My first few runs back weren't the completely excruciating train wreck I'd been fearing. BTW I'm one of those runners who has real trouble staying in Zone 2. Mind you, my HRmax is verifiably AT LEAST 21 beats higher than the age-based formulas would claim, so who knows where my Zone 2 even is!

[@99cya]

@@R.a.p.h.a.e.l.a to be honest rowing is simply fantastic for the whole body. You can easily replace some running time with rowing. You would benefit from that im sure. But my rowing experience is mixed simply because i cannot motivate myself for rowing an hour or so. Its just so dull. Thats why i prefer my indoor cycling. I got a nice setup with a smart bike, huge TV and zwift. I can do great z2 there or different workouts. Im so glad i put this into the mix because doing a high volume in running is just taxing the body. Not to forget: i also started functional workouts a while back (low impact, resistance bands, kettle bells, etc) and its extremely beneficial. To make it short: my running volume has decreased a lot but my running performance is currently the best it has ever been. So to me its clear: the mix of running, cycling and functional workouts is key for me.

[@R.a.p.h.a.e.l.a]

@@99cya Thanks so much -- what you're reporting about your running being better than ever despite decreased running mileage is hugely encouraging for me. I don't find rowing nearly as boring as running on a treadmill, I just put on a podcast for the duration, and it's also a good way to escape the worst of the heat during summer. So I clearly need to try to get on the rower more regularly. I think it's a mental thing more than anything else -- I need to convince my brain that gentler exercise is still exercise and that it isn't true that I haven't done anything for my fitness if I haven't been out on a run. :D

[@99cya]

@@R.a.p.h.a.e.l.a try to get as much as zone 2 as possible (zone 2=you can talk without getting out of breath every couple of words). It will give you a great boost to base fitness.Good luck.

[@SHVideografie]

I'm considering to do much more zone 2 indoor cycling to improve my running(fitness). I also have a hard time running in zone 2, especially with things like the weather, hills etc. being a factor.

[@bighammer3464]

Why is everything a hack nowadays?

[@gulilatteshome]

Wawuuuuu the first one in the world

[@dilliondantin]

Cap-ih-larry

[@dilliondantin]

It takes me 2 hours to stop sweating, regardless of the weather. PLUS shower time... Ain't no shot on god's green flat earth that I'm doing more than 1 run a day.

[@gtn]

Fair enough 👀

[@nicolasbauchet7166]

Is a 1H run a long run ?!? Really ?

[@Coldhardt007]

For many people it is :)