The Ultra Mile by Tim Wills

Author:Tim Wills [Tim Wills]
Language: eng
Format: epub
Published: 0101-01-01T00:00:00+00:00

Chapter 10:

Apply and Execute

Back-to-Back Long Runs and the Two-a-Day Approach

One key to training is to remain specific and attempt to replicate your race as much as possible. Once I progress in training to where weekly mileage dictates running more frequently, it’s also the time to toss in back-to-back long runs or two-a-day workouts. This carries a dual purpose, as it’s not only a beneficial method of increasing weekly mileage but also closer simulates what it will feel like to compress a high volume of running within a short period of time. The following training methods will not only apply more stress on the body but will test the mind’s overall willingness for the challenge.

When the volume of weekly mileage is ready for a boost, begin to incorporate back-to-back long runs if the body can readily absorb this stress. Consider implementing this on the first and third weeks of a training month. Week one is coming off a recovery week and week three is concluded by entering another recovery week. The second week can be supported by a few two-workout days of lower mileage to maintain the volume. Easing back on the pace during these two long runs is a way to mitigate the additional risk from the higher volume of mileage in a forty-eight-hour period.

The weekly long run is now joined by yet another long run the following day. The feelings of exhaustion, followed by the muscle soreness and fatigue, will only become more subtle if you push past it and run with that very same feeling. A long run can drain the mind and body, especially when it follows multiple days of training leading up to it. This is the point where that feeling is what you bring into a subsequent long run. This forces the mind and body to grow accustomed to expanding your perceived limitations and accept the fact that you are pushing through barriers. It will be tough to progress if you rest when you’re tired. We must constantly find balance by pushing when you must and resting when you can.

Though back-to-back long runs are directed toward distance training, both long-distance runners and those who incorporate speed can utilize the two-a-day approach. Avoid two high-intensity runs within the same day, as it’s more beneficial to include one run at higher intensity and the second run that day at recovery pace. Be sure the body can handle the stress load prior to incorporating back-to-back long runs or two-a-day workouts. These benefits are not worth the consequences of introducing bodily stress prematurely.

The two-a-day approach serves multiple purposes: they can boost your weekly mileage and accustom the mind and body to running more frequently. If ready to implement, be sure to stagger the two-workout days throughout the length of the week, as opposed to doing two or three days with multiple workouts in the beginning or end of the week. Remember, increasing frequency too quickly within a small timeframe only increases risk and isn’t worth a setback at this point in time.

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