MON Jun 22+ Strength✓ Done
Recovery 3 mi
3.0mi~32 MINTIMEZ1ZONE344ft
Z1Very easy / conversational, RPE 2–33 MI
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
The plan
Western States 100
Saturday Nov 7 · 10 of 21 weeks banked71 DAYS
WEEK 2 OF 21 · Base
51TARGET MI
3,622CLIMB FT
8H 26MTIME
Week 2
Base · Jun 22
TUE Jun 23✓ Done
Easy 4 mi
4.0mi~39 MINTIMEZ2ZONE394ft
Z2Easy / full sentences, RPE 3–54 MI
WED Jun 24+ Strength✓ Done
5 x 4 min hill repeats
8.0mi1H 15MTIMEZ4ZONE400ft
WARM UPEasy running to start, settle in before the work~20 MIN
MAIN5 x 4 min at Z4 / hard sustainable, push the climb5 X 4 MIN
RECOVERJog or walk down to start
COOL DOWNEasy running to finish~15 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Jun 25✓ Done
Easy 4 mi
4.0mi~39 MINTIMEZ2ZONE394ft
Z2Easy / full sentences, RPE 3–54 MI
FRI Jun 26
Rest day
SAT Jun 27✓ Done
Easy 11 mi
11.0mi1H 40MTIMEZ2ZONE273ft
Z2Easy / full sentences, RPE 3–511 MI
SUN Jun 28✓ Done
21 mi long run, 1,817 ft
21.0mi3H 41MTIMEZ2ZONE1,817ft
Z2Easy / full sentences, RPE 3–521 MI
The build
21 weeks · peak 101 mi