MON Sep 28+ Strength✓ Done
Recovery 4 mi
4.0mi~46 MINTIMEZ1ZONE727ft
Z1Very easy / conversational, RPE 2–34 MI
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
The plan
Western States 100
Saturday Dec 19 · 11 of 21 weeks banked67 DAYS
WEEK 10 OF 21 · Build
79TARGET MI
7,186CLIMB FT
13H 16MTIME
Week 10
Build · Sep 28
TUE Sep 29✓ Done
Easy 5 mi
5.0mi~52 MINTIMEZ2ZONE777ft
Z2Easy / full sentences, RPE 3–55 MI
WED Sep 30+ Strength✓ Done
27 min continuous tempo
13.0mi1H 44MTIMEZ4ZONE780ft
WARM UPEasy running to start, settle in before the work~30 MIN
MAIN27 min at Z4 threshold, sustained climbing effort27 MIN
RECOVER1 mi easy cool-down
COOL DOWNEasy running to finish~20 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Oct 1✓ Done
Easy 5 mi
5.0mi~52 MINTIMEZ2ZONE777ft
Z2Easy / full sentences, RPE 3–55 MI
FRI Oct 2
Rest day
SAT Oct 3✓ Done
26 mi long run, 538 ft
26.0mi4H 08MTIMEZ2ZONE538ft
Z2Easy / full sentences, RPE 3–526 MI
SUN Oct 4✓ Done
26 mi long run, 3,587 ft
26.0mi4H 54MTIMEZ2ZONE3,587ft
Z2Easy / full sentences, RPE 3–526 MI
The build
21 weeks · peak 101 mi