MON Sep 28
Recovery 5 mi
5.0mi~57 MINTIMEZ1ZONE879ft
Z1Very easy / conversational, RPE 2–35 MI
The plan
Western States 100
Saturday Nov 7 · 10 of 21 weeks banked71 DAYS
WEEK 16 OF 21 · Peak
100TARGET MI
10,077CLIMB FT
17H 31MTIME
Week 16
Peak · Sep 28
TUE Sep 29
Easy 12 mi
12.0mi1H 55MTIMEZ2ZONE928ft
Z2Easy / full sentences, RPE 3–512 MI
WED Sep 30+ Strength
5 x 4 min descent repeats
13.0mi2H 10MTIMEZ3ZONE1,012ft
WARM UPEasy running to start, settle in before the work~55 MIN
MAIN5 x 4 min at Fast controlled descent, cadence over speed5 X 4 MIN
RECOVERJog back up to start
COOL DOWNEasy running to finish~35 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Oct 1
Easy 12 mi
12.0mi1H 55MTIMEZ2ZONE928ft
Z2Easy / full sentences, RPE 3–512 MI
FRI Oct 2
Rest day
SAT Oct 3
29 mi long run, 1,266 ft
29.0mi4H 48MTIMEZ2ZONE1,266ft
Z2Easy / full sentences, RPE 3–529 MI
SUN Oct 4
29 mi long run, 5,064 ft
29.0mi5H 46MTIMEZ2ZONE5,064ft
Z2Easy / full sentences, RPE 3–529 MI
The build
21 weeks · peak 101 mi