MON Aug 31
Recovery 2 mi
2.0mi~25 MINTIMEZ1ZONE561ft
Z1Very easy / conversational, RPE 2–32 MI
The plan
Western States 100
Saturday Nov 7 · 10 of 21 weeks banked71 DAYS
WEEK 12 OF 21 · Build
60TARGET MI
5,627CLIMB FT
10H 08MTIME
Week 12
Build · Aug 31
TUE Sep 1
Easy 3 mi
3.0mi~33 MINTIMEZ2ZONE611ft
Z2Easy / full sentences, RPE 3–53 MI
WED Sep 2+ Strength
27 min continuous tempo
10.0mi1H 20MTIMEZ4ZONE600ft
WARM UPEasy running to start, settle in before the work~15 MIN
MAIN27 min at Z4 threshold, sustained climbing effort27 MIN
RECOVER1 mi easy cool-down
COOL DOWNEasy running to finish~10 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Sep 3
Easy 3 mi
3.0mi~33 MINTIMEZ2ZONE611ft
Z2Easy / full sentences, RPE 3–53 MI
FRI Sep 4
Rest day
SAT Sep 5
20 mi long run
20.0mi3H 11MTIMEZ2ZONE423ft
Z2Easy / full sentences, RPE 3–520 MI
SUN Sep 6
22 mi long run, 2,821 ft
22.0mi4H 06MTIMEZ2ZONE2,821ft
Z2Easy / full sentences, RPE 3–522 MI
The build
21 weeks · peak 101 mi