MON Oct 12
Recovery 5 mi
5.0mi~56 MINTIMEZ1ZONE797ft
Z1Very easy / conversational, RPE 2–35 MI
The plan
Western States 100
Saturday Nov 7 · 10 of 21 weeks banked71 DAYS
WEEK 18 OF 21 · Taper
80TARGET MI
5,911CLIMB FT
12H 49MTIME
Week 18
Taper · Oct 12
TUE Oct 13
Easy 11 mi
11.0mi1H 45MTIMEZ2ZONE847ft
Z2Easy / full sentences, RPE 3–511 MI
WED Oct 14
4 x 3 min cruise intervals
16.0mi2H 04MTIMEZ4ZONE391ft
WARM UPEasy running to start, settle in before the work~60 MIN
MAIN4 x 3 min at Z4 threshold, short and crisp4 X 3 MIN
RECOVER90s easy jog float
COOL DOWNEasy running to finish~40 MIN
THU Oct 15
Easy 11 mi
11.0mi1H 45MTIMEZ2ZONE847ft
Z2Easy / full sentences, RPE 3–511 MI
FRI Oct 16
Rest day
SAT Oct 17
Easy 15 mi
15.0mi2H 15MTIMEZ2ZONE293ft
Z2Easy / full sentences, RPE 3–515 MI
SUN Oct 18
22 mi long run, 2,736 ft
22.0mi4H 04MTIMEZ2ZONE2,736ft
Z2Easy / full sentences, RPE 3–522 MI
The build
21 weeks · peak 101 mi