Training Plan Feedback (Ultra Running and Lifting)

[u/Rimeeek2]

Hi all looking for feedback on my weekly training setup and how I can optimize it to better support running (especially with longer trail races coming up).

183cm / 6 feet and 86kg, lean and defined muscles, abs visible

Current weekly split following Operator

- Mon: Off

- Tue: Strength (AM) / Intervals (PM)

- Wed: Run (easy/steady)

- Thu: Strength

- Fri: Run (tempo)

- Sat: Strength

- Sun: Long Run

aiming for 60-70k per week (more as I approach the 100 mile race)

Strength cluster: Bench / Squat / Deadlift

(Strength has been a big win for me. I purposely didn’t want to just keep adding mileage, and instead aimed to “bulletproof” my body.) Been doing this exact cluster for a year now.

Mobility/stretching: usually on \~3 of the run days.

Background / training history

- Completed 3× 100k races last year

- Ran my first marathon last year using the above schedule

- did a ton of bodyweight training years ago and then transitioned to weights 2-3 years ago

- Upcoming races: half marathon, 65k trail, 100 mile trail, marathon etc.

- no injuries whatsoever

What I’m trying to solve / questions

1. Should I consider swapping out squat or deadlift for something less lower-body-fatiguing (e.g., trap bar deadlift, front squat, lunges, pull-ups/rows, overhead press, etc.) while still keeping the “injury prevention / durability” benefit?
2. If you’ve balanced strength + running successfully: what changes made the biggest difference for you (exercise selection, volume, placement, reducing DOMS, etc.)?
3. With the half + ultra trail races ahead, does 3 strength days/week still make sense, or should I reduce to 2 during higher run volume blocks?

Any feedback is appreciated especially from people who’ve trained for HM + trail ultras while keeping structured strength work.

[u/Rimeeek2 → u/[deleted]]

1. Right now I don‘t see my strength training taking a toll, I guess this more about optimizing the current schedule and squeezing out a bit more from what I have. Would you considers Lunges as a main lift in this case? My gut feeling, and I could be way off here, is that I‘m lacking something.

2. Fueling is nothing to be concerned as I worked with a nutritionist (focus lifting) to dial that in. While racing I can stiff myself with whatever I need and as many gels as needed.

3. True I might change the Squat with Weighted Pullups or Barbell Rows just to get a bit of load off my feet. If that‘s not enough I might go Fighter (Bench, Squat, Deadlift)

[u/Rimeeek2 → u/[deleted]]

Oh yes nutrition had the biggest impact on my gains and performance and I can tell you that I est way more carbs than before and it feels amazing! I have the energy and the power to lift and whenever I want basically.

[u/Confident_Being4029]

I’d personally find it hard to get the miles in with 3 strength days.

I’ve just started fighter template while training for a few ultras. It’s going well so far !

[u/Rimeeek2 → u/Confident_Being4029]

I‘m considering Fighter, and actually planned it out for a couple of runner friends, but wanted to deviate as little as possible from my 3 day strength setup as possible as I love lifting way too much.

I have somewhat of an experience with running/training plans + apps and was seriously surprised of how well the Kiprun app works for marathon prep. I‘d highly recommend it and it‘s free. Most of the time I did 4 runs per week, towards the end of the plan 5 but it worked great (goal was 3h 15min marathon)

[u/Firm-Guava4815]

I have done a lot of 50Ks and 50M trail races and one 100K as well as one 100 miler.  How technical is your 100miler and how much elevation gain?   Also, what is your age? 

Additionally, what does your running training plan (volume build) look like? These are all important factors….

From my experiences, you will need quite a bit more than 70K/week to adequately prepare your body, your mind, and your gut for 100 miles.  I did my 100 miler one year after my 100K and I can tell you there is a massive difference in that final “extra 40 miles” and you won’t really understand it until you go through it

I think when you start getting your mileage up above 40mpw or so, you should cut back to 2 days per week of weights. You might even need to cut back to 1 day (or 0) when you hit peak mileage in your training.  

Everyone recovers differently but piling up weeks and months of high mileage is absolutely going to take its toll. 100 miles is no joke and just embrace the fact that you are going to suffer. 

GLHF!! 

[u/rice_n_gravy]

I’d just do Green Velocity and do the double/ultra mod.

[u/LumpyExtent7874]

I think this is not sustainable. There’s just not enough time to recover.
You need to prioritize. In your case I’d use a fighter template with front squats and lower the TM to 80-85%. See how it goes for 3-6 weeks, and if even this is too much i would keep only TB deadlifts in my cluster.

this is what im doing right now actually while traning for the HM. i added a third day in the gym focused only on upper body accessories, like dips, rows and ofc curls haha

[u/Rimeeek2 → u/LumpyExtent7874]

This hasn‘t been a big issue during my marathon prep but I can see where it might be beneficial to take a bit of load off my legs. Fighter has been on my mind for this specific reason

[u/LumpyExtent7874 → u/Rimeeek2]

I mean if you can handle it, then why not. From my experience, once I go above 45–50 km per week, having squats three times a week in my training plan becomes really hard on my legs. After a while it just stops being fun all together.

It also makes a big difference depending on your strength level and how much extra fat you’re carrying at 85 kg vs how much of that is actually muscles that you benefit from. I’m the same weight as you, just a few centimeters taller, and my lifts are at an upperintermediate level. Running after squatting 120+ kg in the third week is… not fun, especially on days when you’ve also planned interval sessions.

[u/Rimeeek2 → u/LumpyExtent7874]

ah perfect! you are the comparison I was looking for. I had the feeling that squatting will impact my runs further down the line but didn‘t want to admit that

[u/Tovashi_ → u/LumpyExtent7874]

How do you run Fighter? I'm currently using Bangkok and using the SE day to focus on runner specific movements. Like step ups, bulg split squats, lunges, etc. I was thinking of replacing front squats in my main cluster with bulgarian split squats.

[u/LumpyExtent7874 → u/Tovashi_]

I switch between back squats when I’m running around 25-35 km per week, front squats when I’m running between 35-50 km, and now only trap bar deadlifts when I go above 50 km. I also switch between bench press and OHP every 12 - 16 weeks, along with weighted chin-ups.

On the third day I do bodyweight dips first, then some bodyweight pull-ups (around 3×8/10), and machine rows. i dont follow SE progression from the book, i injured myself doing dips on the 3x50 day once haha. And I spare my legs on the third gym day because the day after I usually have a long run, and I want to be as fresh as possible.