Simple rules
- Both days easy effort — ego stays home
- Day 1 is shorter; Day 2 is the main long run
- Practice fueling on Day 2 especially
- Skip the double if sleep, kids, or a niggle are already loud
- Follow with easier midweek, not a hammer session
Busy-life version: One quality back-to-back every 2–3 weeks beats forcing it weekly and showing up wrecked at work.
Sample weekend
| Day | Time | Focus |
|---|---|---|
| Saturday | 60–90 min easy | Shakeout, optional short hills |
| Sunday | Long run from your plan | Fuel early, hike climbs, stay conversational |
| Monday | Rest or walk | Recover like it counts |