MON Sep 21
Recovery 5 mi
5.0mi~57 MINTIMEZ1ZONE868ft
Z1Very easy / conversational, RPE 2–35 MI
The plan
Western States 100
Saturday Nov 7 · 10 of 21 weeks banked71 DAYS
WEEK 15 OF 21 · Peak
100TARGET MI
10,076CLIMB FT
17H 34MTIME
Week 15
Peak · Sep 21
TUE Sep 22
Easy 12 mi
12.0mi1H 55MTIMEZ2ZONE916ft
Z2Easy / full sentences, RPE 3–512 MI
WED Sep 23+ Strength
4 x 6 min hill repeats
13.0mi2H 13MTIMEZ4ZONE1,123ft
WARM UPEasy running to start, settle in before the work~50 MIN
MAIN4 x 6 min at Z4 / sustained climbing power4 X 6 MIN
RECOVERControlled jog/walk down, practice the descent
COOL DOWNEasy running to finish~35 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Sep 24
Easy 12 mi
12.0mi1H 55MTIMEZ2ZONE916ft
Z2Easy / full sentences, RPE 3–512 MI
FRI Sep 25
Rest day
SAT Sep 26
29 mi long run, 1,251 ft
29.0mi4H 48MTIMEZ2ZONE1,251ft
Z2Easy / full sentences, RPE 3–529 MI
SUN Sep 27
29 mi long run, 5,002 ft
29.0mi5H 46MTIMEZ2ZONE5,002ft
Z2Easy / full sentences, RPE 3–529 MI
The build
21 weeks · peak 101 mi