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Jul 2012
10:54am, 25 Jul 2012
43,594 posts
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plodding hippo
twice daily running?
hmmmm
I have to buy this book, hope it is on Kindle
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Jul 2012
10:58am, 25 Jul 2012
2,162 posts
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Sharkie
I don't seriously think running twice a day is right for everyone, although it's a great idea for some. It will not make you faster if you are knackered to begin with.
Just sayin!
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Jul 2012
11:00am, 25 Jul 2012
3,920 posts
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AlanR
Some simple strength exercises helped me greatly this year.
After a track, speed or tempo session I started to add:
3x30m walking lunges
3x30 body weight squats
3x30 body weight calf rises
Once I didnt feel any after effects the next day I added in another session of the same, again after a fast session.
Felt as if my stride was longer and I was able to run the same rep times alot more comfortable, meaning more reps are the same effort making me faster 
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Jul 2012
11:01am, 25 Jul 2012
9,913 posts
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Ultracat
The 4 key sessions are what most schedules have long endurance run, hill or speed intervals, fartleks and the recovery run. You can include other steady runs if you wish.
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Jul 2012
11:02am, 25 Jul 2012
2,163 posts
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Sharkie
What is your weekly mileage Ultracat?
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Jul 2012
11:03am, 25 Jul 2012
3,921 posts
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AlanR
I agree with sharkie,
your going to get less out of running 2x5milers instead of one 10miler. Less endurance and less recovery
My coah once told me doubles are pointless unless you are running 80/90+ miles per week
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Jul 2012
11:06am, 25 Jul 2012
9,914 posts
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Ultracat
Sharkie I was doing around 35 to 40 miles a week in build up to Stockholm marathon. I think the idea of the short 20 to 30 min recovery runs is to work on form, anything longer is not a recovery run but a steady run.
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Jul 2012
11:28am, 25 Jul 2012
2,164 posts
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Sharkie
I will ask Ceal (Cecilia in the book) if she ever did doubles. I don't think she did.
But she most definitely worked on strength and form. And Julian is MAD on cross country/trail/ grass running!
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Jul 2012
11:30am, 25 Jul 2012
1,913 posts
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Garfield
Interesting book that I'm going to have to look up too...:)
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Jul 2012
11:34am, 25 Jul 2012
2,165 posts
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Sharkie
No one person has a fits all answer on getting faster. Durr, stating the obv I know. But I personally think you need to be fresh to do form and speed work. ESPECIALLY if you've not worked on form much before. You need to hard wire good movement patterns into your body.
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