MON Jun 15+ Strength✓ Done
Recovery 3 mi
3.0mi~32 MINTIMEZ1ZONE296ft
Z1Very easy / conversational, RPE 2–33 MI
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
The plan
Western States 100
Saturday Nov 7 · 10 of 21 weeks banked71 DAYS
WEEK 1 OF 21 · Base
50TARGET MI
3,143CLIMB FT
8H 01MTIME
Week 1
Base · Jun 15
TUE Jun 16✓ Done
Easy 4 mi
4.0mi~39 MINTIMEZ2ZONE346ft
Z2Easy / full sentences, RPE 3–54 MI
WED Jun 17+ Strength✓ Done
4 x 6 min cruise intervals
8.0mi1H 03MTIMEZ3ZONE320ft
MAIN4 x 6 min at Z3 / steady-state, just below threshold4 X 6 MIN
RECOVER90s easy jog float
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Jun 18✓ Done
Easy 4 mi
4.0mi~39 MINTIMEZ2ZONE346ft
Z2Easy / full sentences, RPE 3–54 MI
FRI Jun 19
Rest day
SAT Jun 20✓ Done
Easy 11 mi
11.0mi1H 39MTIMEZ2ZONE239ft
Z2Easy / full sentences, RPE 3–511 MI
SUN Jun 21✓ Done
20 mi long run, 1,596 ft
20.0mi3H 29MTIMEZ2ZONE1,596ft
Z2Easy / full sentences, RPE 3–520 MI
The build
21 weeks · peak 101 mi