Training for a 100-mile run requires a balanced approach that combines both running and strength training to build endurance, stamina, and prevent injuries. Here's a 12-week plan that incorporates both lifting and running:
Weeks 1-4: Foundation Building
Day 1: Strength Training
Squats: 3 sets x 8 reps
Deadlifts: 3 sets x 8 reps
Bench Press: 3 sets x 8 reps
Pull-ups or Lat Pulldowns: 3 sets x 8 reps
Planks: 3 sets x 30-60 seconds
Day 2: Easy Run
Distance: 3-5 miles at a comfortable pace
Day 3: Interval Training
Warm-up: 10 minutes of jogging
Intervals: 8 x 400 meters at 5K race pace with 200-meter slow jog recoveries
Cool down: 10 minutes of jogging
Day 4: Rest or Cross-training
Day 5: Long Run
Distance: 8-10 miles at a moderate pace
Day 6: Strength Training
Lunges: 3 sets x 10 reps (each leg)
Bent-over Rows: 3 sets x 8 reps
Overhead Press: 3 sets x 8 reps
Romanian Deadlifts: 3 sets x 8 reps
Planks: 3 sets x 30-60 seconds
Day 7: Rest
Weeks 5-8: Increasing Endurance
Day 1: Strength Training
Squats: 4 sets x 6 reps
Deadlifts: 4 sets x 6 reps
Bench Press: 4 sets x 6 reps
Pull-ups or Lat Pulldowns: 4 sets x 6 reps
Planks: 3 sets x 60 seconds
Day 2: Easy Run
Distance: 4-6 miles at a comfortable pace
Day 3: Tempo Run
Warm-up: 10 minutes of jogging
Tempo Run: 3-5 miles at half-marathon pace
Cool down: 10 minutes of jogging
Day 4: Rest or Cross-training
Day 5: Long Run
Distance: 12-15 miles at a moderate pace
Day 6: Strength Training
Lunges: 4 sets x 8 reps (each leg)
Bent-over Rows: 4 sets x 6 reps
Overhead Press: 4 sets x 6 reps
Romanian Deadlifts: 4 sets x 6 reps
Planks: 3 sets x 60 seconds
Day 7: Rest
Weeks 9-12: Peak Performance
Day 1: Strength Training
Squats: 5 sets x 5 reps
Deadlifts: 5 sets x 5 reps
Bench Press: 5 sets x 5 reps
Pull-ups or Lat Pulldowns: 5 sets x 5 reps
Planks: 3 sets x 60 seconds
Day 2: Easy Run
Distance: 4-6 miles at a comfortable pace
Day 3: Hill Repeats
Warm-up: 10 minutes of jogging
Hill Repeats: 6-8 x 1-minute hill sprints with jogging downhill recovery
Cool down: 10 minutes of jogging
Day 4: Rest or Cross-training
Day 5: Long Run
Distance: 20-22 miles at a moderate pace
Day 6: Strength Training
Lunges: 4 sets x 10 reps (each leg)
Bent-over Rows: 4 sets x 5 reps
Overhead Press: 4 sets x 5 reps
Romanian Deadlifts: 4 sets x 5 reps
Planks: 3 sets x 60 seconds
Day 7: Rest
Remember to listen to your body and adjust the plan accordingly. Stay hydrated, eat a balanced diet, and prioritize recovery to optimize your performance and reduce the risk of injury. Good luck with your training!
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