15 mars 2011 kl 15:26
take your time building up mileage,try to increase no more than 2-3km at a time (but this also depends on your speed at which you run). Your body adapts very quickly to aerobic exercise. but you need to allow your muscles and tendons to adapt. You can use the basic rule of no more than 10% total mileage increase each week. Your 4th or 5th week should be an easier recovery week with a decrease in mileage and intensity :-)
2 workouts a day, is basically used if you want to increase your mileage, it also means you can break it into two workouts such as what I do 10km in the morning and a interval session in the afternoon. Sometimes the morning run can help you loosen up before the interval session. But really if you are running under 100km a week you shouldn't have to run double days, unless you have little time on your hands to train
