MON Nov 30
Recovery 5 mi
5.0mi~54 MINTIMEZ1ZONE571ft
Z1Very easy / conversational, RPE 2–35 MI
The plan
Western States 100
Saturday Dec 19 · 11 of 21 weeks banked67 DAYS
WEEK 19 OF 21 · Taper
61TARGET MI
4,321CLIMB FT
9H 45MTIME
Week 19
Taper · Nov 30
TUE Dec 1
Easy 8 mi
8.0mi1H 17MTIMEZ2ZONE621ft
Z2Easy / full sentences, RPE 3–58 MI
WED Dec 2
4 x 3 min cruise intervals
13.0mi1H 40MTIMEZ4ZONE287ft
WARM UPEasy running to start, settle in before the work~45 MIN
MAIN4 x 3 min at Z4 threshold, short and crisp4 X 3 MIN
RECOVER90s easy jog float
COOL DOWNEasy running to finish~30 MIN
THU Dec 3
Easy 8 mi
8.0mi1H 17MTIMEZ2ZONE621ft
Z2Easy / full sentences, RPE 3–58 MI
FRI Dec 4
Rest day
SAT Dec 5
Easy 11 mi
11.0mi1H 39MTIMEZ2ZONE215ft
Z2Easy / full sentences, RPE 3–511 MI
SUN Dec 6
16 mi long run, 2,006 ft
16.0mi2H 58MTIMEZ2ZONE2,006ft
Z2Easy / full sentences, RPE 3–516 MI
The build
21 weeks · peak 101 mi