Retain appropriately progressed strength work as a supporting part of the existing 100K plan, rather than promising a faster ultra finish.
Reviewed: · Current
Supported for running economy; conditional extrapolation to this 100K plan.
Runners able to tolerate strength training alongside their running load. The source does not validate the full protocol.
Progression, technique and recovery need individual adjustment. Pain or illness is not a reason to increase load.
Evidence finding
High-load, plyometric and combined strength methods may improve running economy. Effects differ by method and testing speed.
- Evidence strength
- Moderate certainty for several individual methods; low for combined methods in the source review.
- Population
- 652 middle- and long-distance runners across 31 studies.
- Ultra applicability
- Indirect for ultramarathon finishing time and downhill durability.
- Limitations
- Running economy is a submaximal laboratory outcome. This review does not establish an optimal 100K dose or a reduction in injuries.