MON Oct 5+ Strength✓ Done
Recovery 4 mi
4.0mi~46 MINTIMEZ1ZONE775ft
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 11 OF 21 · Build
82TARGET MI
7,785CLIMB FT
14H 12MTIME
Week 11
Build · Oct 5
TUE Oct 6✓ Done
Easy 5 mi
5.0mi~52 MINTIMEZ2ZONE825ft
Z2Easy / full sentences, RPE 3–55 MI
WED Oct 7+ Strength✓ Done
6 x 5 min hill repeats
14.0mi2H 17MTIMEZ4ZONE980ft
WARM UPEasy running to start, settle in before the work~45 MIN
MAIN6 x 5 min at Z4 / hard sustainable on the climb6 X 5 MIN
RECOVERJog or walk down to start
COOL DOWNEasy running to finish~30 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Oct 8✓ Done
Easy 5 mi
5.0mi~52 MINTIMEZ2ZONE825ft
Z2Easy / full sentences, RPE 3–55 MI
FRI Oct 9
Rest day
SAT Oct 10✓ Done
27 mi long run, 571 ft
27.0mi4H 18MTIMEZ2ZONE571ft
Z2Easy / full sentences, RPE 3–527 MI
SUN Oct 11✓ Done
27 mi long run, 3,809 ft
27.0mi5H 07MTIMEZ2ZONE3,809ft
Z2Easy / full sentences, RPE 3–527 MI
The build
21 weeks · peak 101 mi