Here’s a good two-a-day schedule I found on Runner’s World.

Run More:

Build up to a week that includes (3) two-a-days

Monday
A.M.: 6 miles easy
P.M.: Off

Tuesday
A.M.: 3 miles easy
P.M.: Intervals

Wednesday
A.M.: 5 miles easy
P.M.: 7 miles easy

Thursday
A.M.: Tempo run
P.M.: Off

Friday
A.M.: 4 miles easy
P.M.: 6 miles easy

Saturday
A.M.: 15-mile long
P.M.: Off

Sunday
A.M. & P.M.: Jesus rested. So should you!