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Two A Day Workouts For Runners

Sometimes you want to take your workout to the next level here are some great ideas for Two A Day Workouts For Runners.

Although pretty rare now, I used to have the time to pull off two a day workouts and it was no easy feat. Contrary to popular belief–you CAN workout twice in a day!

It doesn’t have to be crazy long or even super exhausting but honestly if you have a 15 minute pocket in the morning and another in the evening why not take that time to take care of your body? The benefits are the same as a full gym session!

My take on the two a day workout can be done at home and doesn’t take very long to complete. Sometimes you might want to work different muscles and you have a busy work week ahead. For example, I could take a spin class in the morning then go to the gym at night and do a zumba workout. Double the calorie burn and still not working the same muscles!

Two a day workouts may be seen to some as too much but sometimes it might be exactly what you need to get past a plateau or to shake things up a bit with your fitness routine!

Today I have some awesome TWO A DAY Workouts designed by some amazing running bloggers just for you! Be sure to check out the posts below for some amazing inspiration!


A “two-a-day” workout plan, often used by elite athletes and serious runners, involves training twice in one day. This approach can be beneficial for several reasons: it can increase weekly mileage without overloading a single session, facilitate better recovery, improve adaptation, and enhance the body’s ability to handle stress and fatigue. It’s essential, however, to approach two-a-day workouts with caution to avoid burnout and injury.

Here’s a potential two-a-day workout plan for runners:


  1. Morning – Easy Run: 4-6 miles at a relaxed pace to shake out any stiffness.
  2. Evening – Strength Training: Focusing on core and legs. Exercises can include squats, lunges, planks, and leg curls.


  1. Morning – Intervals: Warm-up, then run 5 x 800 meters at goal 5K pace, with 2-minute rest intervals.
  2. Evening – Recovery Run: 3-4 miles at a very relaxed pace.


  1. Morning – Medium Long Run: 8-10 miles at a steady pace.
  2. Evening – Stretching and Foam Rolling: Emphasis on calves, hamstrings, quads, and hip flexors.


  1. Morning – Hill Repeats: After a warm-up, run 8 x 1-minute uphill at a hard effort, jogging back down for recovery.
  2. Evening – Easy Run: 3-5 miles followed by strides (short, fast accelerations to improve leg turnover).


  1. Morning – Easy Run: 5-6 miles at a relaxed pace.
  2. Evening – Cross-Training: This could be swimming, cycling, or using an elliptical machine to avoid pounding but still improve cardiovascular fitness.


  1. Morning – Long Run: Depending on your goals and current fitness, this can range from 10-20 miles at a steady but manageable pace.
  2. Evening – Recovery Walk and Stretching: A light 20-30 minute walk followed by a thorough stretching session.

Sunday: Rest or Active Recovery.

  1. Morning – Rest or a light swim.
  2. Evening – Gentle Yoga: To promote flexibility and relaxation.


  1. Fuel Properly: Eating properly between sessions is crucial. Make sure to replenish with a combination of carbs, proteins, and fats. Also, stay hydrated throughout the day.
  2. Listen to Your Body: Two-a-days can be stressful. If you feel pain (beyond typical muscle soreness) or extreme fatigue, consider dialing it back or taking a rest day.
  3. Sleep: Recovery is vital when you’re working out more frequently. Ensure you’re getting adequate sleep each night.
  4. Adaptability: This schedule is a template. Depending on how you feel, you can swap days or modify the workouts to suit your needs and how your body is responding.

Remember, before starting any new workout regimen, it’s a good idea to consult with a coach or another professional to ensure that the plan is appropriate for your individual goals, needs, and current level of fitness.

What are some other great running posts to check out?

Check out the awesome two a day workouts below from my favorite runner bloggers!

Have you ever tried two a day workouts for runners?


Sunday 3rd of September 2017

[…] show more…. […]

Two a Day Workouts for Runners - Monthly Workout Round Up - Fine Fit Day

Tuesday 24th of January 2017

[…] check out Nellie from Brooklyn Active Mama’s two a day strength training sessions for runners – I love that the workouts are focused on what you need for running, strong abdominals and […]

Nikki levene

Tuesday 18th of October 2016

I love these! I'll definitely have to tweak them because running in the am is not feasible for me. I already have to get up at 5 am just to be ready in time for work and to take my two girls to two different schools. So there's no time to shower. But I can definitely do a 15 minute workout of squats, crunches, jumping jacks, etc. Awesome!


Wednesday 23rd of March 2016

I think two-a-day workouts are a good idea! It's a great way to split up a workout or make sure you get in both cardio and strength!


Wednesday 23rd of March 2016

LOVE! I'm pretty sure I can figure out a way to fit a 15-minute session in. Thanks so much for the round-up!