MON Jul 6+ Strength✓ Done
Recovery 4 mi
4.0mi~43 MINTIMEZ1ZONE440ft
Z1Very easy / conversational, RPE 2–34 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 4 OF 21 · Base
58TARGET MI
4,471CLIMB FT
9H 41MTIME
Week 4
Base · Jul 6
TUE Jul 7✓ Done
Easy 5 mi
5.0mi~49 MINTIMEZ2ZONE490ft
Z2Easy / full sentences, RPE 3–55 MI
WED Jul 8+ Strength✓ Done
5 x 4 min hill repeats
9.0mi1H 25MTIMEZ4ZONE452ft
WARM UPEasy running to start, settle in before the work~25 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~20 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Jul 9✓ Done
Easy 5 mi
5.0mi~49 MINTIMEZ2ZONE490ft
Z2Easy / full sentences, RPE 3–55 MI
FRI Jul 10
Rest day
SAT Jul 11✓ Done
Easy 12 mi
12.0mi1H 49MTIMEZ2ZONE339ft
Z2Easy / full sentences, RPE 3–512 MI
SUN Jul 12✓ Done
23 mi long run, 2,260 ft
23.0mi4H 06MTIMEZ2ZONE2,260ft
Z2Easy / full sentences, RPE 3–523 MI
The build
21 weeks · peak 101 mi