MON Oct 19+ Strength
Recovery 5 mi
5.0mi~57 MINTIMEZ1ZONE871ft
Z1Very easy / conversational, RPE 2–35 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 13 OF 21 · Build
89TARGET MI
8,722CLIMB FT
15H 28MTIME
Week 13
Build · Oct 19
TUE Oct 20
Easy 6 mi
6.0mi1H 02MTIMEZ2ZONE921ft
Z2Easy / full sentences, RPE 3–56 MI
WED Oct 21+ Strength
6 x 5 min hill repeats
16.0mi2H 37MTIMEZ4ZONE1,120ft
WARM UPEasy running to start, settle in before the work~60 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~35 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Oct 22
Easy 6 mi
6.0mi1H 02MTIMEZ2ZONE921ft
Z2Easy / full sentences, RPE 3–56 MI
FRI Oct 23
Rest day
SAT Oct 24
28 mi long run, 638 ft
28.0mi4H 28MTIMEZ2ZONE638ft
Z2Easy / full sentences, RPE 3–528 MI
SUN Oct 25
28 mi long run, 4,251 ft
28.0mi5H 22MTIMEZ2ZONE4,251ft
Z2Easy / full sentences, RPE 3–528 MI
The build
21 weeks · peak 101 mi