⏵ THE BUILD

THE ROAD TO THE START LINE

Built backwards from race day, calibrated to your recent training.

⏵ TARGETING · WESTERN STATES 100T−73 · 100 mi · 18,000 ft VERT

4EASY RUN

MI · TODAY ON THE PLAN

Easy Run · ~44m · +830 ft vert. 4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

⏵ THIS WEEK

WEEK 11 · Build

MILES · TARGET

VERT · TARGET

7,828

feet

LONG · RUN

⏵ PROJECTED FITNESS · CTL TO RACE DAY

⏵ PLAN

21 WEEKS TO WESTERN STATES 100

Built backwards from race day in a build, peak, taper structure, calibrated to recent training. Polarized 80/20 intensity, back-to-back long runs in peak, a race-effort segment in the peak long run.

⏵ HOW THE PLAN READ YOU

This race climbs more than your usual terrain. We keep the vert target and translate the climb work into hills / repeatable climbs, plus eccentric strength for descent durability. Seek steeper ground when you can.

Base · 2 weeks

WK 1 · Base · 50 mi · 3,223 ft vert

0 of 6 done0 of 50 mi

WEEK 1Base

20 Apr – 26 Apr 2026 · ~8.2h on feet

Distance

50mi

Long

20mi

Vert

3,223ft

Build week, gradual progression. Easy days TRULY easy (Zone 2). Eccentric strength 2× this week: slow 4s step-downs and drop squats. Your terrain can't fully cover descents, so this stands in for the quad durability the downhills would build.

0 of 6 done0 of 50 mi

Mon

Recovery 3 mi, +296 ft, ~32m, missed

Tue

Easy 4 mi, +346 ft, ~39m, missed

Wed

Hills 8 mi, +400 ft, ~1.3h, missed

Thu

Easy 4 mi, +346 ft, ~39m, missed

Fri

Rest

Sat

Easy 11 mi, +239 ft, ~1.6h, missed

Sun

Long 20 mi, +1,596 ft, ~3.5h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~32m	3 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	3 mi	296 ft	MISSED
Tue	EasyZ2easy, conversational~39m	4 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	346 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~1.3h	8 mi total: 5×4-min hill repeats at Zone 4 effort (169–179 bpm), jog/walk down to recover. Build pure climbing strength, your race demands it. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 5× 4 min · Z4 / hard sustainable, push the climb · rest: jog or walk down to start	8 mi	400 ft	MISSED
Thu	EasyZ2easy, conversational~39m	4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	346 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	EasyZ2easy, conversational~1.6h	11 mi medium-long in Zone 2 (136–155 bpm). Sets up Sunday's long run. ⏵ TARGET PACE · 8:49/MI EASY	11 mi	239 ft	MISSED
Sun	LongZ2easy, conversational~3.5h	20 mi long run in Zone 2 (136–155 bpm). Target ~1,596 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	20 mi	1,596 ft	MISSED

WK 2 · Base · 51 mi · 3,223 ft vert

0 of 6 done0 of 51 mi

WEEK 2Base

27 Apr – 3 May 2026 · ~8.4h on feet

Distance

51mi

Long

21mi

Vert

3,223ft

0 of 6 done0 of 51 mi

Mon

Recovery 3 mi, +296 ft, ~32m, missed

Tue

Easy 4 mi, +346 ft, ~39m, missed

Wed

Hills 8 mi, +400 ft, ~1.3h, missed

Thu

Easy 4 mi, +346 ft, ~39m, missed

Fri

Rest

Sat

Easy 11 mi, +239 ft, ~1.6h, missed

Sun

Long 21 mi, +1,596 ft, ~3.6h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~32m	3 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	3 mi	296 ft	MISSED
Tue	EasyZ2easy, conversational~39m	4 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	346 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~1.3h	8 mi total: 5×4-min hill repeats at Zone 4 effort (169–179 bpm), jog/walk down to recover. Build pure climbing strength, your race demands it. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 5× 4 min · Z4 / hard sustainable, push the climb · rest: jog or walk down to start	8 mi	400 ft	MISSED
Thu	EasyZ2easy, conversational~39m	4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	346 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	EasyZ2easy, conversational~1.6h	11 mi medium-long in Zone 2 (136–155 bpm). Sets up Sunday's long run. ⏵ TARGET PACE · 8:49/MI EASY	11 mi	239 ft	MISSED
Sun	LongZ2easy, conversational~3.6h	21 mi long run in Zone 2 (136–155 bpm). Target ~1,596 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	21 mi	1,596 ft	MISSED

Build · 13 weeks

WK 3 · Build · 39 mi · 4,863 ft vert

0 of 6 done0 of 39 mi

WEEK 3Build

4 May – 10 May 2026 · ~7.0h on feet

Distance

39mi

Long

16mi

Vert

4,863ft

Recovery week, volume back ~30% so the previous load consolidates. Quality day stays in to keep the engine sharp. Eccentric strength once this week: slow 4s step-downs and drop squats. Your terrain can't fully cover descents, so this stands in for the quad durability the downhills would build. Mobility daily.

0 of 6 done0 of 39 mi

Mon

Recovery 1 mi, +482 ft, ~14m, missed

Tue

Easy 2 mi, +532 ft, ~23m, missed

Wed

Hills 6 mi, +491 ft, ~1.0h, missed

Thu

Easy 2 mi, +532 ft, ~23m, missed

Fri

Rest

Sat

Long 12 mi, +369 ft, ~1.9h, missed

Sun

Long 16 mi, +2,457 ft, ~3.1h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~14m	1 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	1 mi	482 ft	MISSED
Tue	EasyZ2easy, conversational~23m	2 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	2 mi	532 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~1.0h	6 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	6 mi	491 ft	MISSED
Thu	EasyZ2easy, conversational~23m	2 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	2 mi	532 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	LongZ2easy, conversational~1.9h	12 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	12 mi	369 ft	MISSED
Sun	LongZ2easy, conversational~3.1h	16 mi long run in Zone 2 (136–155 bpm). Target ~2,457 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	16 mi	2,457 ft	MISSED

WK 4 · Build · 59 mi · 5,313 ft vert

0 of 6 done0 of 59 mi

WEEK 4Build

11 May – 17 May 2026 · ~10h on feet

Distance

59mi

Long

24mi

Vert

5,313ft

0 of 6 done0 of 59 mi

Mon

Recovery 2 mi, +520 ft, ~25m, missed

Tue

Easy 3 mi, +570 ft, ~32m, missed

Wed

Hills 9 mi, +630 ft, ~1.5h, missed

Thu

Easy 3 mi, +570 ft, ~32m, missed

Fri

Rest

Sat

Long 18 mi, +394 ft, ~2.9h, missed

Sun

Long 24 mi, +2,629 ft, ~4.3h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~25m	2 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	2 mi	520 ft	MISSED
Tue	EasyZ2easy, conversational~32m	3 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	570 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~1.5h	9 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	9 mi	630 ft	MISSED
Thu	EasyZ2easy, conversational~32m	3 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	570 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	LongZ2easy, conversational~2.9h	18 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	18 mi	394 ft	MISSED
Sun	LongZ2easy, conversational~4.3h	24 mi long run in Zone 2 (136–155 bpm). Target ~2,629 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	24 mi	2,629 ft	MISSED

WK 5 · Build · 63 mi · 5,692 ft vert

0 of 6 done0 of 63 mi

WEEK 5Build

18 May – 24 May 2026 · ~11h on feet

Distance

63mi

Long

25mi

Vert

5,692ft

0 of 6 done0 of 63 mi

Mon

Recovery 2 mi, +557 ft, ~25m, missed

Tue

Easy 3 mi, +607 ft, ~33m, missed

Wed

Hills 10 mi, +700 ft, ~1.6h, missed

Thu

Easy 3 mi, +607 ft, ~33m, missed

Fri

Rest

Sat

Long 20 mi, +420 ft, ~3.2h, missed

Sun

Long 25 mi, +2,801 ft, ~4.5h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~25m	2 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	2 mi	557 ft	MISSED
Tue	EasyZ2easy, conversational~33m	3 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	607 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~1.6h	10 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	10 mi	700 ft	MISSED
Thu	EasyZ2easy, conversational~33m	3 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	607 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	LongZ2easy, conversational~3.2h	20 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	20 mi	420 ft	MISSED
Sun	LongZ2easy, conversational~4.5h	25 mi long run in Zone 2 (136–155 bpm). Target ~2,801 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	25 mi	2,801 ft	MISSED

WK 6 · Build · 45 mi · 5,896 ft vert

0 of 6 done0 of 45 mi

WEEK 6Build

25 May – 31 May 2026 · ~8.2h on feet

Distance

45mi

Long

19mi

Vert

5,896ft

0 of 6 done0 of 45 mi

Mon

Recovery 1 mi, +594 ft, ~16m, missed

Tue

Easy 2 mi, +644 ft, ~24m, missed

Wed

Hills 7 mi, +595 ft, ~1.2h, missed

Thu

Easy 2 mi, +644 ft, ~24m, missed

Fri

Rest

Sat

Long 14 mi, +446 ft, ~2.3h, missed

Sun

Long 19 mi, +2,973 ft, ~3.7h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~16m	1 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	1 mi	594 ft	MISSED
Tue	EasyZ2easy, conversational~24m	2 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	2 mi	644 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~1.2h	7 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	7 mi	595 ft	MISSED
Thu	EasyZ2easy, conversational~24m	2 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	2 mi	644 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	LongZ2easy, conversational~2.3h	14 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	14 mi	446 ft	MISSED
Sun	LongZ2easy, conversational~3.7h	19 mi long run in Zone 2 (136–155 bpm). Target ~2,973 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	19 mi	2,973 ft	MISSED

WK 7 · Build · 68 mi · 6,380 ft vert

0 of 6 done0 of 68 mi

WEEK 7Build

1 Jun – 7 Jun 2026 · ~12h on feet

Distance

68mi

Long

28mi

Vert

6,380ft

0 of 6 done0 of 68 mi

Mon

Recovery 2 mi, +631 ft, ~26m, missed

Tue

Easy 3 mi, +681 ft, ~33m, missed

Wed

Hills 11 mi, +770 ft, ~1.8h, missed

Thu

Easy 3 mi, +681 ft, ~33m, missed

Fri

Rest

Sat

Long 21 mi, +472 ft, ~3.4h, missed

Sun

Long 28 mi, +3,145 ft, ~5.1h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~26m	2 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	2 mi	631 ft	MISSED
Tue	EasyZ2easy, conversational~33m	3 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	681 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~1.8h	11 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	11 mi	770 ft	MISSED
Thu	EasyZ2easy, conversational~33m	3 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	681 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	LongZ2easy, conversational~3.4h	21 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	21 mi	472 ft	MISSED
Sun	LongZ2easy, conversational~5.1h	28 mi long run in Zone 2 (136–155 bpm). Target ~3,145 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	28 mi	3,145 ft	MISSED

WK 8 · Build · 74 mi · 6,692 ft vert

0 of 6 done0 of 74 mi

WEEK 8Build

8 Jun – 14 Jun 2026 · ~13h on feet

Distance

74mi

Long

29mi

Vert

6,692ft

0 of 6 done0 of 74 mi

Mon

Recovery 3 mi, +669 ft, ~36m, missed

Tue

Easy 4 mi, +719 ft, ~42m, missed

Wed

Hills 11 mi, +770 ft, ~1.8h, missed

Thu

Easy 4 mi, +719 ft, ~42m, missed

Fri

Rest

Sat

Long 23 mi, +498 ft, ~3.7h, missed

Sun

Long 29 mi, +3,317 ft, ~5.3h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~36m	3 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	3 mi	669 ft	MISSED
Tue	EasyZ2easy, conversational~42m	4 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	719 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~1.8h	11 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	11 mi	770 ft	MISSED
Thu	EasyZ2easy, conversational~42m	4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	719 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	LongZ2easy, conversational~3.7h	23 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	23 mi	498 ft	MISSED
Sun	LongZ2easy, conversational~5.3h	29 mi long run in Zone 2 (136–155 bpm). Target ~3,317 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	29 mi	3,317 ft	MISSED

WK 9 · Build · 54 mi · 6,928 ft vert

0 of 6 done0 of 54 mi

WEEK 9Build

15 Jun – 21 Jun 2026 · ~9.8h on feet

Distance

54mi

Long

20mi

Vert

6,928ft

0 of 6 done0 of 54 mi

Mon

Recovery 2 mi, +706 ft, ~26m, missed

Tue

Easy 3 mi, +756 ft, ~34m, missed

Wed

Hills 9 mi, +698 ft, ~1.5h, missed

Thu

Easy 3 mi, +756 ft, ~34m, missed

Fri

Rest

Sat

Long 17 mi, +523 ft, ~2.8h, missed

Sun

Long 20 mi, +3,489 ft, ~4.0h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~26m	2 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	2 mi	706 ft	MISSED
Tue	EasyZ2easy, conversational~34m	3 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	756 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~1.5h	9 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	9 mi	698 ft	MISSED
Thu	EasyZ2easy, conversational~34m	3 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	756 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	LongZ2easy, conversational~2.8h	17 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	17 mi	523 ft	MISSED
Sun	LongZ2easy, conversational~4.0h	20 mi long run in Zone 2 (136–155 bpm). Target ~3,489 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	20 mi	3,489 ft	MISSED

WK 10 · Build · 79 mi · 7,449 ft vert

0 of 6 done0 of 79 mi

WEEK 10Build

22 Jun – 28 Jun 2026 · ~14h on feet

Distance

79mi

Long

29mi

Vert

7,449ft

0 of 6 done0 of 79 mi

Mon

Recovery 3 mi, +743 ft, ~36m, missed

Tue

Easy 4 mi, +793 ft, ~43m, missed

Wed

Hills 13 mi, +910 ft, ~2.1h, missed

Thu

Easy 4 mi, +793 ft, ~43m, missed

Fri

Rest

Sat

Long 26 mi, +549 ft, ~4.1h, missed

Sun

Long 29 mi, +3,661 ft, ~5.4h, missed

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~36m	3 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	3 mi	743 ft	MISSED
Tue	EasyZ2easy, conversational~43m	4 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	793 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~2.1h	13 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	13 mi	910 ft	MISSED
Thu	EasyZ2easy, conversational~43m	4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	793 ft	MISSED
Fri	Rest	Rest day.			REST
Sat	LongZ2easy, conversational~4.1h	26 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	26 mi	549 ft	MISSED
Sun	LongZ2easy, conversational~5.4h	29 mi long run in Zone 2 (136–155 bpm). Target ~3,661 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	29 mi	3,661 ft	MISSED

WEEK 11BuildCurrent

29 Jun – 5 Jul 2026 · ~14h on feet

Distance

82mi

Long

29mi

Vert

7,828ft

0 of 6 done0 of 82 mi

Mon

Recovery 3 mi, +780 ft, ~37m, missed

Tue

Easy 4 mi, +830 ft, ~44m, missed

Wed

Hills 14 mi, +980 ft, ~2.3h, missed

Thu

Easy 4 mi, +830 ft, ~44m

4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Z2 easy, conversational · target 8:49/mi

Fri

Rest

Sat

Long 28 mi, +575 ft, ~4.5h

28 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design.

Sun

Long 29 mi, +3,833 ft, ~5.4h

29 mi long run in Zone 2 (136–155 bpm). Target ~3,833 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~37m	3 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	3 mi	780 ft	MISSED
Tue	EasyZ2easy, conversational~44m	4 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	830 ft	MISSED
Wed	HillsZ4comfortably hard, can't talk~2.3h	14 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	14 mi	980 ft	MISSED
Thu	EasyZ2easy, conversational~44m	4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	830 ft	TODAY
Fri	Rest	Rest day.			UPCOMING
Sat	LongZ2easy, conversational~4.5h	28 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	28 mi	575 ft	UPCOMING
Sun	LongZ2easy, conversational~5.4h	29 mi long run in Zone 2 (136–155 bpm). Target ~3,833 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	29 mi	3,833 ft	UPCOMING

WK 12 · Build · 60 mi · 7,961 ft vert

0 of 6 done0 of 60 mi

WEEK 12Build

6 Jul – 12 Jul 2026 · ~11h on feet

Distance

60mi

Long

22mi

Vert

7,961ft

0 of 6 done0 of 60 mi

Mon

Recovery 2 mi, +818 ft, ~28m

2 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk.

Tue

Easy 3 mi, +868 ft, ~35m

3 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Wed

Hills 10 mi, +801 ft, ~1.7h

10 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same.

Thu

Easy 3 mi, +868 ft, ~35m

3 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Fri

Rest

Sat

Long 20 mi, +601 ft, ~3.2h

20 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design.

Sun

Long 22 mi, +4,005 ft, ~4.4h

22 mi long run in Zone 2 (136–155 bpm). Target ~4,005 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~28m	2 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	2 mi	818 ft	UPCOMING
Tue	EasyZ2easy, conversational~35m	3 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	868 ft	UPCOMING
Wed	HillsZ4comfortably hard, can't talk~1.7h	10 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	10 mi	801 ft	UPCOMING
Thu	EasyZ2easy, conversational~35m	3 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	868 ft	UPCOMING
Fri	Rest	Rest day.			UPCOMING
Sat	LongZ2easy, conversational~3.2h	20 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	20 mi	601 ft	UPCOMING
Sun	LongZ2easy, conversational~4.4h	22 mi long run in Zone 2 (136–155 bpm). Target ~4,005 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	22 mi	4,005 ft	UPCOMING

WK 13 · Build · 91 mi · 8,589 ft vert

0 of 6 done0 of 91 mi

WEEK 13Build

13 Jul – 19 Jul 2026 · ~16h on feet

Distance

91mi

Long

29mi

Vert

8,589ft

0 of 6 done0 of 91 mi

Mon

Recovery 5 mi, +855 ft, ~57m

5 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk.

Tue

Easy 6 mi, +905 ft, ~1.0h

6 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Wed

Hills 16 mi, +1,120 ft, ~2.6h

16 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same.

Thu

Easy 6 mi, +905 ft, ~1.0h

6 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Fri

Rest

Sat

Long 29 mi, +627 ft, ~4.6h

29 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design.

Sun

Long 29 mi, +4,177 ft, ~5.5h

29 mi long run in Zone 2 (136–155 bpm). Target ~4,177 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~57m	5 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	5 mi	855 ft	UPCOMING
Tue	EasyZ2easy, conversational~1.0h	6 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	6 mi	905 ft	UPCOMING
Wed	HillsZ4comfortably hard, can't talk~2.6h	16 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	16 mi	1,120 ft	UPCOMING
Thu	EasyZ2easy, conversational~1.0h	6 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	6 mi	905 ft	UPCOMING
Fri	Rest	Rest day.			UPCOMING
Sat	LongZ2easy, conversational~4.6h	29 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	29 mi	627 ft	UPCOMING
Sun	LongZ2easy, conversational~5.5h	29 mi long run in Zone 2 (136–155 bpm). Target ~4,177 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	29 mi	4,177 ft	UPCOMING

WK 14 · Build · 94 mi · 8,899 ft vert

0 of 6 done0 of 94 mi

WEEK 14Build

20 Jul – 26 Jul 2026 · ~16h on feet

Distance

94mi

Long

29mi

Vert

8,899ft

0 of 6 done0 of 94 mi

Mon

Recovery 6 mi, +892 ft, ~1.1h

6 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk.

Tue

Easy 7 mi, +942 ft, ~1.2h

7 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Wed

Hills 16 mi, +1,120 ft, ~2.6h

Thu

Easy 7 mi, +942 ft, ~1.2h

7 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Fri

Rest

Sat

Long 29 mi, +653 ft, ~4.6h

29 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design.

Sun

Long 29 mi, +4,350 ft, ~5.5h

29 mi long run in Zone 2 (136–155 bpm). Target ~4,350 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~1.1h	6 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	6 mi	892 ft	UPCOMING
Tue	EasyZ2easy, conversational~1.2h	7 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	7 mi	942 ft	UPCOMING
Wed	HillsZ4comfortably hard, can't talk~2.6h	16 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	16 mi	1,120 ft	UPCOMING
Thu	EasyZ2easy, conversational~1.2h	7 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	7 mi	942 ft	UPCOMING
Fri	Rest	Rest day.			UPCOMING
Sat	LongZ2easy, conversational~4.6h	29 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	29 mi	653 ft	UPCOMING
Sun	LongZ2easy, conversational~5.5h	29 mi long run in Zone 2 (136–155 bpm). Target ~4,350 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	29 mi	4,350 ft	UPCOMING

WK 15 · Build · 68 mi · 8,994 ft vert

0 of 6 done0 of 68 mi

WEEK 15Build

27 Jul – 2 Aug 2026 · ~12h on feet

Distance

68mi

Long

24mi

Vert

8,994ft

0 of 6 done0 of 68 mi

Mon

Recovery 3 mi, +930 ft, ~38m

3 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk.

Tue

Easy 4 mi, +980 ft, ~45m

4 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Wed

Hills 11 mi, +904 ft, ~1.8h

11 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same.

Thu

Easy 4 mi, +980 ft, ~45m

4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Fri

Rest

Sat

Long 22 mi, +678 ft, ~3.5h

22 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design.

Sun

Long 24 mi, +4,522 ft, ~4.8h

24 mi long run in Zone 2 (136–155 bpm). Target ~4,522 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~38m	3 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	3 mi	930 ft	UPCOMING
Tue	EasyZ2easy, conversational~45m	4 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	980 ft	UPCOMING
Wed	HillsZ4comfortably hard, can't talk~1.8h	11 mi total: 6×5-min hill repeats at Zone 4 (169–179 bpm), jog/walk down. Climbing strength for a vert-heavy race. Realize the climb as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. 6× 5 min · Z4 / hard sustainable on the climb · rest: jog or walk down to start	11 mi	904 ft	UPCOMING
Thu	EasyZ2easy, conversational~45m	4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	980 ft	UPCOMING
Fri	Rest	Rest day.			UPCOMING
Sat	LongZ2easy, conversational~3.5h	22 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	22 mi	678 ft	UPCOMING
Sun	LongZ2easy, conversational~4.8h	24 mi long run in Zone 2 (136–155 bpm). Target ~4,522 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Aerobic the whole way; fuel like a race. ⏵ FLAT-PACE REF · 8:24/MI FLAT	24 mi	4,522 ft	UPCOMING

Peak · 1 week

WK 16 · Peak · 100 mi · 10,077 ft vert

0 of 6 done0 of 100 mi

WEEK 16Peak

3 Aug – 9 Aug 2026 · ~18h on feet

Distance

100mi

Long

29mi

Vert

10,077ft

Peak week, your highest volume of the cycle. Saturday + Sunday is a back-to-back to teach cumulative fatigue. Sunday's long run includes a race-effort segment. Eccentric strength once this week: slow 4s step-downs and drop squats. Your terrain can't fully cover descents, so this stands in for the quad durability the downhills would build. Then taper next.

0 of 6 done0 of 100 mi

Mon

Recovery 9 mi, +879 ft, ~1.6h

9 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk.

Tue

Easy 10 mi, +928 ft, ~1.6h

10 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Wed

Descents 13 mi, +1,012 ft, ~2.2h

13 mi total: 5×4-min FAST controlled descents on a moderate (4–8%) grade. Jog UP to recover. Focus: rapid cadence, light footfall, lean forward, eccentric quad load is the point. HR stays in Zone 2-3 (136–155 bpm); muscle is the limiter, not heart. Realize it as: fast, controlled descents on real downhill, quick light feet.

Thu

Easy 10 mi, +928 ft, ~1.6h

10 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Fri

Rest

Sat

Long 29 mi, +1,266 ft, ~4.8h

29 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design.

Sun

Long 29 mi, +5,064 ft, ~5.8h, race rehearsal

29 mi long. First 25 mi in Zone 2 (136–155 bpm). Final ~44 min at race effort (155–169 bpm) Target pace: 14:04/mi (your goal-race pace). to teach the legs to push when fatigued. Target ~5,210 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Practice race-day fueling: ~70 g carbs/hr, 500 mL fluid/hr, ~700 mg sodium/L of fluid. 👁 DRESS REHEARSAL: run this in your race-day gear (pack, shoes, hydration, headlamp if night-relevant) at race pace + race fueling. Find the issues now, not on race day.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~1.6h	9 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	9 mi	879 ft	UPCOMING
Tue	EasyZ2easy, conversational~1.6h	10 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	10 mi	928 ft	UPCOMING
Wed	DescentsZ3steady, nose-breathing~2.2h	13 mi total: 5×4-min FAST controlled descents on a moderate (4–8%) grade. Jog UP to recover. Focus: rapid cadence, light footfall, lean forward, eccentric quad load is the point. HR stays in Zone 2-3 (136–155 bpm); muscle is the limiter, not heart. Realize it as: fast, controlled descents on real downhill, quick light feet. 5× 4 min · Fast controlled descent, cadence over speed · rest: jog back up to start	13 mi	1,012 ft	UPCOMING
Thu	EasyZ2easy, conversational~1.6h	10 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	10 mi	928 ft	UPCOMING
Fri	Rest	Rest day.			UPCOMING
Sat	LongZ2easy, conversational~4.8h	29 mi medium-long in Zone 2 (136–155 bpm). This is the FRONT of a back-to-back, tomorrow's long run will fly off tired legs by design. ⏵ FLAT-PACE REF · 8:24/MI FLAT	29 mi	1,266 ft	UPCOMING
Sun	LongZ2easy, conversationalRace rehearsalFuel 70 g/h · 500 mL/h~5.8h	29 mi long. First 25 mi in Zone 2 (136–155 bpm). Final ~44 min at race effort (155–169 bpm) Target pace: 14:04/mi (your goal-race pace). to teach the legs to push when fatigued. Target ~5,210 ft of vert, find a hilly course. Realize the climbing as: repeatable hill laps, or one long continuous climb if you have it. The vert target stays the same. Anything over ~15% grade: power-hike (brisk uphill walk, 18–22 min/mi). Don't run them. Practice race-day fueling: ~70 g carbs/hr, 500 mL fluid/hr, ~700 mg sodium/L of fluid. 👁 DRESS REHEARSAL: run this in your race-day gear (pack, shoes, hydration, headlamp if night-relevant) at race pace + race fueling. Find the issues now, not on race day. ⏵ FLAT-PACE REF · 8:24/MI FLAT	29 mi	5,064 ft	UPCOMING

Taper · 4 weeks

WK 17 · Taper · 77 mi · 3,128 ft vert

0 of 6 done0 of 77 mi

WEEK 17Taper

10 Aug – 16 Aug 2026 · ~12h on feet

Distance

77mi

Long

23mi

Vert

3,128ft

Taper week 1 of 4, pull volume back to ~85% of peak. Keep one quality session for neural sharpness. 3 taper week(s) ahead.

0 of 6 done0 of 77 mi

Mon

Recovery 7 mi, +401 ft, ~1.2h

7 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk.

Tue

Easy 8 mi, +451 ft, ~1.3h

8 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Wed

Tempo 16 mi, +209 ft, ~2.0h

16 mi: 1 mi warm, 4×3-min at Zone 4 (169–179 bpm) with 90s float, 1 mi cool. Light, sharp, keep the engine running.

Thu

Easy 8 mi, +451 ft, ~1.3h

8 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Fri

Rest

Sat

Easy 15 mi, +157 ft, ~2.2h

15 mi easy in Zone 2 (136–155 bpm). Save the legs for tomorrow.

Sun

Long 23 mi, +1,459 ft, ~3.9h

23 mi long. All Zone 2 (136–155 bpm), gentle vert. Don't dig deep.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~1.2h	7 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	7 mi	401 ft	UPCOMING
Tue	EasyZ2easy, conversational~1.3h	8 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	8 mi	451 ft	UPCOMING
Wed	TempoZ4comfortably hard, can't talk~2.0h	16 mi: 1 mi warm, 4×3-min at Zone 4 (169–179 bpm) with 90s float, 1 mi cool. Light, sharp, keep the engine running. ⏵ TARGET PACE · 7:34/MI TEMPO 4× 3 min · Z4 threshold, short and crisp · rest: 90s easy jog float	16 mi	209 ft	UPCOMING
Thu	EasyZ2easy, conversational~1.3h	8 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	8 mi	451 ft	UPCOMING
Fri	Rest	Rest day.			UPCOMING
Sat	EasyZ2easy, conversational~2.2h	15 mi easy in Zone 2 (136–155 bpm). Save the legs for tomorrow. ⏵ TARGET PACE · 8:49/MI EASY	15 mi	157 ft	UPCOMING
Sun	LongZ2easy, conversational~3.9h	23 mi long. All Zone 2 (136–155 bpm), gentle vert. Don't dig deep. ⏵ FLAT-PACE REF · 8:24/MI FLAT	23 mi	1,459 ft	UPCOMING

WK 18 · Taper · 65 mi · 3,128 ft vert

0 of 6 done0 of 65 mi

WEEK 18Taper

17 Aug – 23 Aug 2026 · ~10h on feet

Distance

65mi

Long

19mi

Vert

3,128ft

Taper week 2 of 4, pull volume back to ~70% of peak. Keep one quality session for neural sharpness. 2 taper week(s) ahead.

0 of 6 done0 of 65 mi

Mon

Recovery 6 mi, +401 ft, ~1.0h

6 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk.

Tue

Easy 7 mi, +451 ft, ~1.1h

7 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Wed

Tempo 13 mi, +209 ft, ~1.7h

13 mi: 1 mi warm, 4×3-min at Zone 4 (169–179 bpm) with 90s float, 1 mi cool. Light, sharp, keep the engine running.

Thu

Easy 7 mi, +451 ft, ~1.1h

7 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Fri

Rest

Sat

Easy 13 mi, +157 ft, ~1.9h

13 mi easy in Zone 2 (136–155 bpm). Save the legs for tomorrow.

Sun

Long 19 mi, +1,459 ft, ~3.3h

19 mi long. All Zone 2 (136–155 bpm), gentle vert. Don't dig deep.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~1.0h	6 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	6 mi	401 ft	UPCOMING
Tue	EasyZ2easy, conversational~1.1h	7 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	7 mi	451 ft	UPCOMING
Wed	TempoZ4comfortably hard, can't talk~1.7h	13 mi: 1 mi warm, 4×3-min at Zone 4 (169–179 bpm) with 90s float, 1 mi cool. Light, sharp, keep the engine running. ⏵ TARGET PACE · 7:34/MI TEMPO 4× 3 min · Z4 threshold, short and crisp · rest: 90s easy jog float	13 mi	209 ft	UPCOMING
Thu	EasyZ2easy, conversational~1.1h	7 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	7 mi	451 ft	UPCOMING
Fri	Rest	Rest day.			UPCOMING
Sat	EasyZ2easy, conversational~1.9h	13 mi easy in Zone 2 (136–155 bpm). Save the legs for tomorrow. ⏵ TARGET PACE · 8:49/MI EASY	13 mi	157 ft	UPCOMING
Sun	LongZ2easy, conversational~3.3h	19 mi long. All Zone 2 (136–155 bpm), gentle vert. Don't dig deep. ⏵ FLAT-PACE REF · 8:24/MI FLAT	19 mi	1,459 ft	UPCOMING

WK 19 · Taper · 52 mi · 3,128 ft vert

0 of 6 done0 of 52 mi

WEEK 19Taper

24 Aug – 30 Aug 2026 · ~8.2h on feet

Distance

52mi

Long

15mi

Vert

3,128ft

Taper week 3 of 4, pull volume back to ~55% of peak. Keep one quality session for neural sharpness. 1 taper week(s) ahead.

0 of 6 done0 of 52 mi

Mon

Recovery 5 mi, +401 ft, ~52m

5 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk.

Tue

Easy 6 mi, +451 ft, ~57m

6 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Wed

Tempo 10 mi, +209 ft, ~1.3h

10 mi: 1 mi warm, 4×3-min at Zone 4 (169–179 bpm) with 90s float, 1 mi cool. Light, sharp, keep the engine running.

Thu

Easy 6 mi, +451 ft, ~57m

6 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Fri

Rest

Sat

Easy 10 mi, +157 ft, ~1.5h

10 mi easy in Zone 2 (136–155 bpm). Save the legs for tomorrow.

Sun

Long 15 mi, +1,459 ft, ~2.7h

15 mi long. All Zone 2 (136–155 bpm), gentle vert. Don't dig deep.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~52m	5 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	5 mi	401 ft	UPCOMING
Tue	EasyZ2easy, conversational~57m	6 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	6 mi	451 ft	UPCOMING
Wed	TempoZ4comfortably hard, can't talk~1.3h	10 mi: 1 mi warm, 4×3-min at Zone 4 (169–179 bpm) with 90s float, 1 mi cool. Light, sharp, keep the engine running. ⏵ TARGET PACE · 7:34/MI TEMPO 4× 3 min · Z4 threshold, short and crisp · rest: 90s easy jog float	10 mi	209 ft	UPCOMING
Thu	EasyZ2easy, conversational~57m	6 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	6 mi	451 ft	UPCOMING
Fri	Rest	Rest day.			UPCOMING
Sat	EasyZ2easy, conversational~1.5h	10 mi easy in Zone 2 (136–155 bpm). Save the legs for tomorrow. ⏵ TARGET PACE · 8:49/MI EASY	10 mi	157 ft	UPCOMING
Sun	LongZ2easy, conversational~2.7h	15 mi long. All Zone 2 (136–155 bpm), gentle vert. Don't dig deep. ⏵ FLAT-PACE REF · 8:24/MI FLAT	15 mi	1,459 ft	UPCOMING

WK 20 · Taper · 36 mi · 3,128 ft vert

0 of 6 done0 of 36 mi

WEEK 20Taper

31 Aug – 6 Sep 2026 · ~5.9h on feet

Distance

36mi

Long

10mi

Vert

3,128ft

Final taper week, short, sharp, plenty of rest. Volume way down, intensity stays so the legs don't go flat. Sleep is the most important workout.

0 of 6 done0 of 36 mi

Mon

Recovery 3 mi, +401 ft, ~33m

3 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk.

Tue

Easy 4 mi, +451 ft, ~40m

4 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down.

Wed

Tempo 8 mi, +209 ft, ~1.0h

8 mi: 1 mi warm, 4×3-min at Zone 4 (169–179 bpm) with 90s float, 1 mi cool. Light, sharp, keep the engine running.

Thu

Easy 4 mi, +451 ft, ~40m

4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down.

Fri

Rest

Sat

Easy 7 mi, +157 ft, ~1.1h

7 mi easy in Zone 2 (136–155 bpm). Save the legs for tomorrow.

Sun

Long 10 mi, +1,459 ft, ~1.9h

10 mi long. All Zone 2 (136–155 bpm), gentle vert. Don't dig deep.

Day	Workout	Description	Distance	Vert	Status
Mon	RecoveryZ1shuffle / barely working~33m	3 mi recovery shuffle in Zone 1 (115–136 bpm). If your HR drifts up, walk. ⏵ FLAT-PACE REF · 8:24/MI FLAT	3 mi	401 ft	UPCOMING
Tue	EasyZ2easy, conversational~40m	4 mi easy in Zone 2 (136–155 bpm). Aerobic only. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	451 ft	UPCOMING
Wed	TempoZ4comfortably hard, can't talk~1.0h	8 mi: 1 mi warm, 4×3-min at Zone 4 (169–179 bpm) with 90s float, 1 mi cool. Light, sharp, keep the engine running. ⏵ TARGET PACE · 7:34/MI TEMPO 4× 3 min · Z4 threshold, short and crisp · rest: 90s easy jog float	8 mi	209 ft	UPCOMING
Thu	EasyZ2easy, conversational~40m	4 mi easy in Zone 2 (136–155 bpm). Recover from Wednesday. Conversational the whole way. If you can't speak in full sentences, slow down. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	451 ft	UPCOMING
Fri	Rest	Rest day.			UPCOMING
Sat	EasyZ2easy, conversational~1.1h	7 mi easy in Zone 2 (136–155 bpm). Save the legs for tomorrow. ⏵ TARGET PACE · 8:49/MI EASY	7 mi	157 ft	UPCOMING
Sun	LongZ2easy, conversational~1.9h	10 mi long. All Zone 2 (136–155 bpm), gentle vert. Don't dig deep. ⏵ FLAT-PACE REF · 8:24/MI FLAT	10 mi	1,459 ft	UPCOMING

Race · 1 week

WK 21 · Race · 112 mi · 18,380 ft vert

0 of 4 done0 of 112 mi

WEEK 21Race

7 Sep – 13 Sep 2026 · ~19h on feet

Distance

112mi

Long

100mi

Vert

18,380ft

Race week, easy shake-outs, race-day prep. Eat carbs deliberately, sleep deep, trust the work. No strength, no quality.

0 of 4 done0 of 112 mi

Mon

Rest

Tue

Easy 4 mi, +100 ft, ~36m

4 mi very easy in Zone 2 (136–155 bpm). Loose legs only.

Wed

Easy 5 mi, +200 ft, ~46m

5 mi easy in Zone 2 (136–155 bpm) with 4×30s strides on flat, short, smooth, fast.

Thu

Rest

Fri

Easy 3 mi, +80 ft, ~27m

3 mi shakeout. Equipment check. Bed early.

Sat

Rest

Sun

Race 100 mi, +18,000 ft, ~17h

Race day, 100.2 mi. Execute the plan.

Day	Workout	Description	Distance	Vert	Status
Mon	Rest	Rest. Light mobility only.			UPCOMING
Tue	EasyZ2easy, conversational~36m	4 mi very easy in Zone 2 (136–155 bpm). Loose legs only. ⏵ TARGET PACE · 8:49/MI EASY	4 mi	100 ft	UPCOMING
Wed	EasyZ2easy, conversational~46m	5 mi easy in Zone 2 (136–155 bpm) with 4×30s strides on flat, short, smooth, fast. ⏵ TARGET PACE · 8:49/MI EASY 4× 30s · fast and smooth (not full sprint) · rest: walk back to start	5 mi	200 ft	UPCOMING
Thu	Rest	Rest. Carb-load.			UPCOMING
Fri	EasyZ2easy, conversational~27m	3 mi shakeout. Equipment check. Bed early. ⏵ TARGET PACE · 8:49/MI EASY	3 mi	80 ft	UPCOMING
Sat	Rest	Rest. Pack drop bags.			UPCOMING
Sun	Race~17h	Race day, 100.2 mi. Execute the plan.	100 mi	18,000 ft	UPCOMING