Double Guidelines

Purpose

Doubles are a tool to help experienced athletes gradually increase aerobic volume and continue developing as distance runners.

Doubles are not for everyone.

They are intended for athletes who have built a solid aerobic base, are recovering well, and can consistently handle their current training load.

If your legs are constantly tired, your workouts are suffering, or you are struggling to recover despite getting good sleep, eating well, and staying hydrated, you may not be ready for doubles yet and that's okay.

Running development is a process. Focus on mastering your current training before adding more volume.

Group 3 Required Doubles

Group 3 athletes are expected to complete the following doubles each week:

• Monday

• Thursday

These doubles should be completed as cross-training sessions.

Recommended Duration

30-40 minutes

Group 3 Optional Doubles

Athletes who are handling training well and recovering properly may add additional doubles on:

• Tuesday

• Friday

• Saturday

Recommended Duration

20-30 minutes

Maximum Running Doubles

No more than 2 running doubles per week.

Most doubles should be completed as low-impact cross-training.

Recommended Cross-Training Options

1. Pool Running

2. Bike

3. Elliptical

4. Swim

Remember

More is not always better.

The goal is to improve consistently while staying healthy.

The athletes who make the biggest improvements over time are usually the athletes who train consistently, recover well, and stay healthy—not the athletes who simply do the most.