How to build a doubles race strategy

Both partners cover every running kilometre together, but they can divide the station work between them. For a first-time team, the challenge is finding a split that plays to each athlete's strengths without leaving either of you unable to settle into the next run.

Understand what you share

In doubles, both athletes run all eight one-kilometre segments and enter and leave each station together. Partners can divide the station work, with one person working at a time.

That is different from a relay, where teammates take turns completing parts of the course. Before you register, check the division and the published weights that apply to your team (our divisions and weights guide explains the options), then read the current doubles rulebook for station standards.

Set a shared running effort

Train together before race day and find a pace you can both hold after a station. The stronger runner should resist setting an opening pace that leaves the other struggling, because you have to stay together for the whole race.

Run at an effort where you can still talk to each other rather than chasing a number only one of you has practised. If either of you is working too hard early, ease off before the sleds and lunges make recovery harder.

Divide the stations before you start

Agree who starts each station, how you will call a change and what happens if one of you needs to switch early. An even split works well when your strengths are similar, but there is no requirement to divide the work equally. A partner with a strong row, for example, might take more of it while the other gets ready for the next run.

Practise the changeovers in the gym, including getting on and off the machines safely. For wall balls, find a set size you can both repeat with accurate throws, and decide how you will tell each other if the plan stops working.

Keep a backup plan

Leave room for a difficult station or an unexpectedly hard run. Agree on a simple signal for an early change and a smaller wall ball set size you can both manage. These decisions are easier to make in training than while a judge is counting and another team is waiting for the equipment.

Frequently asked questions

Do both doubles partners run the full distance?

Yes. Both partners complete all eight runs together.

Do partners have to split each station equally?

No. Teams can divide the work according to their strengths, as long as they follow the current station rules.