MON Dec 7
Recovery 5 mi
5.0mi~52 MINTIMEZ1ZONE401ft
Z1Very easy / conversational, RPE 2–35 MI
The plan
Western States 100
Saturday Dec 19 · 11 of 21 weeks banked67 DAYS
WEEK 20 OF 21 · Taper
47TARGET MI
3,128CLIMB FT
7H 28MTIME
Week 20
Taper · Dec 7
TUE Dec 8
Easy 6 mi
6.0mi~57 MINTIMEZ2ZONE451ft
Z2Easy / full sentences, RPE 3–56 MI
WED Dec 9
4 x 3 min cruise intervals
10.0mi1H 17MTIMEZ4ZONE209ft
WARM UPEasy running to start, settle in before the work~30 MIN
MAIN4 x 3 min at Z4 threshold, short and crisp4 X 3 MIN
RECOVER90s easy jog float
COOL DOWNEasy running to finish~25 MIN
THU Dec 10
Easy 6 mi
6.0mi~57 MINTIMEZ2ZONE451ft
Z2Easy / full sentences, RPE 3–56 MI
FRI Dec 11
Rest day
SAT Dec 12
Easy 8 mi
8.0mi1H 12MTIMEZ2ZONE157ft
Z2Easy / full sentences, RPE 3–58 MI
SUN Dec 13
12 mi long run, 1,459 ft
12.0mi2H 13MTIMEZ2ZONE1,459ft
Z2Easy / full sentences, RPE 3–512 MI
The build
21 weeks · peak 101 mi