29 May '12, 10pm

Summer's a great time to build your base with occasional double-session days. Why and how:

Summer's a great time to build your base with occasional double-session days. Why and how:

When I was in high school, my cross-country team began every school day with a three-to four-mile run and ended it with another run. We placed first or second at the state meet every year. The secret of our success is really no secret. Instead of running five times a week, we ran 10 times. Studies have shown that runners who run higher mileage have better economy and cardiovascular fitness than athletes who run less. If you're currently running five days a week for at least 40 minutes a day, you're ready for doubles . Here's how to pack the most into your summer so that come fall, you'll have an edge on the competition. FOLLOW A FORMULA Instead of going out for one run, divide your normal run by two. This gives you the distance of your first run. Your second run will be three-quarters of the distance of your normal run. So on a day in which you'd normally do eight miles, y...

Full article: http://www.runnersworld.com/article/1,7120,s6-238-263--13...

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