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RUN/WALK 100 MILES IN MAY CHALLENGE

Here is a program to help you run 100 miles in May:

Week 1 (May 1-7):

  • Monday: 2 miles

  • Tuesday: 4 miles

  • Wednesday: Rest

  • Thursday: 3 miles

  • Friday: 4 miles

  • Saturday: Rest

  • Sunday: 4 miles

Total for Week 1: 17 miles

Week 2 (May 8-14):

  • Monday: 4 miles

  • Tuesday: 5 miles

  • Wednesday: Rest

  • Thursday: 4 miles

  • Friday: 5 miles

  • Saturday: Rest

  • Sunday: 5 miles

Total for Week 2: 23 miles

Week 3 (May 15-21):

  • Monday: 5 miles

  • Tuesday: 6 miles

  • Wednesday: Rest

  • Thursday: 5 miles

  • Friday: 6 miles

  • Saturday: Rest

  • Sunday: 6 miles

Total for Week 3: 28 miles

Week 4 (May 22-31):

  • Monday: 6 miles

  • Tuesday: 6 miles

  • Wednesday: Rest

  • Thursday: 6 miles

  • Friday: 7 miles

  • Saturday: Rest

  • Sunday: 8 miles

Total for Week 4: 33 miles

Total miles for May: 100 miles

When attempting to run 100 miles in a month, it's important to fuel your body with the right nutrients to maintain muscle mass and prevent muscle breakdown. Here are some of the best foods to eat to maintain muscle while running:

  1. Protein-rich foods: Foods that are high in protein are essential for building and repairing muscle tissue. Good sources of protein include lean meats (such as chicken and turkey), fish, eggs, beans, lentils, tofu, and Greek yogurt.

  2. Carbohydrates: Carbohydrates are an important energy source for runners. Good sources of carbohydrates include whole-grain bread and pasta, brown rice, quinoa, fruits, and vegetables.

  3. Healthy fats: Healthy fats are important for providing sustained energy during long runs. Good sources of healthy fats include nuts, seeds, avocado, olive oil, and fatty fish (such as salmon and tuna).

  4. Hydration: Drinking plenty of water is essential for maintaining muscle mass and preventing dehydration during runs. Aim to drink at least 8 glasses of water a day and more if you're running longer distances.

  5. Electrolytes: Electrolytes such as sodium, potassium, and magnesium are important for maintaining fluid balance in the body and preventing muscle cramps. Good sources of electrolytes include bananas, oranges, potatoes, spinach, and sports drinks.

  6. Antioxidants: Antioxidants are important for reducing inflammation in the body and promoting muscle recovery. Good sources of antioxidants include berries, dark chocolate, green tea, and leafy greens.

Overall, it's important to eat a balanced diet that provides your body with the nutrients it needs to fuel your runs and maintain muscle mass. Aim to eat a variety of whole, nutrient-dense foods to support your training and keep your body healthy.



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