100km per Week Running Plan: A Comprehensive Guide
Are you an experienced runner looking to take your training to the next level? Do you want to increase your weekly mileage to 100km? If so, this article is for you. We'll provide a comprehensive guide on how to safely and effectively build up to a 100km per week running plan.
Why 100km per Week?
Running 100km per week can have numerous benefits for experienced runners. It can:
- Improve cardiovascular fitness: Running high mileage can increase cardiovascular fitness, allowing you to perform daily tasks with more energy and endurance.
- Enhance endurance: Increasing your weekly mileage can improve your body's ability to store glycogen, reducing fatigue and increasing endurance.
- Boost mental toughness: Running 100km per week requires mental toughness and discipline, helping you develop a stronger mindset.
Pre-Requisites
Before starting a 100km per week running plan, you should:
- Have a consistent running routine: You should have a consistent running routine with at least 6-12 months of regular running experience.
- Be injury-free: You should be injury-free and have no underlying medical conditions that may prevent you from running high mileage.
- Gradually increase mileage: You should have gradually increased your weekly mileage over time to allow your body to adapt.
The 100km per Week Running Plan
Here's a sample 100km per week running plan:
Week 1-4: Base Building (60-70km per week)
- Monday: 10km easy run
- Tuesday: 12km with 4km at moderate pace
- Wednesday: Rest day
- Thursday: 10km easy run
- Friday: 12km with 4km at moderate pace
- Saturday: Rest day
- Sunday: 20km long run
Week 5-8: Building Endurance (80-90km per week)
- Monday: 12km easy run
- Tuesday: 15km with 6km at moderate pace
- Wednesday: Rest day
- Thursday: 12km easy run
- Friday: 15km with 6km at moderate pace
- Saturday: Rest day
- Sunday: 25km long run
Week 9-12: Peak Performance (100km per week)
- Monday: 15km easy run
- Tuesday: 18km with 8km at moderate pace
- Wednesday: Rest day
- Thursday: 15km easy run
- Friday: 18km with 8km at moderate pace
- Saturday: Rest day
- Sunday: 30km long run
Tips and Considerations
- Gradually increase mileage: Gradually increase your weekly mileage to allow your body to adapt.
- Listen to your body: Rest and recover when your body needs it. Don't push yourself too hard, as this can lead to injury.
- Incorporate rest days: Incorporate rest days to allow your body to recover and rebuild.
- Fuel and hydrate adequately: Fuel and hydrate adequately to support your high mileage.
- Get enough sleep: Get enough sleep to allow your body to recover and rebuild.
Conclusion
Running 100km per week requires dedication, discipline, and patience. With a well-structured plan and careful consideration of your body's needs, you can safely and effectively build up to a 100km per week running plan. Remember to listen to your body, incorporate rest days, and fuel and hydrate adequately to support your high mileage. Happy running!
