1- Mainly Junior/Seniors should be doing twice a day runs, with the exception of a sophomore or two.
2 - This will mainly be targeted for 1600/3200 athletes, the 800/1600 athlete while not being excluded, would probably be better doing once a days only.
3 - February 1 to March 31 would be the window where these would be integrated in our training. This the period where our highest mileage will be taking place. We have used the 4 weeks in January to build our base up to the point where now we can continue to strengthen our base.