MON Jul 13+ Strength✓ Done
Recovery 4 mi
4.0mi~44 MINTIMEZ1ZONE488ft
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 5 OF 21 · Base
60TARGET MI
4,817CLIMB FT
9H 48MTIME
Week 5
Base · Jul 13
TUE Jul 14✓ Done
Easy 5 mi
5.0mi~49 MINTIMEZ2ZONE538ft
Z2Easy / full sentences, RPE 3–55 MI
WED Jul 15+ Strength✓ Done
4 x 6 min cruise intervals
10.0mi1H 18MTIMEZ3ZONE400ft
WARM UPEasy running to start, settle in before the work~20 MIN
MAIN4 x 6 min at Z3 / steady-state, just below threshold4 X 6 MIN
RECOVER90s easy jog float
COOL DOWNEasy running to finish~10 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Jul 16✓ Done
Easy 5 mi
5.0mi~49 MINTIMEZ2ZONE538ft
Z2Easy / full sentences, RPE 3–55 MI
FRI Jul 17
Rest day
SAT Jul 18✓ Done
Easy 13 mi
13.0mi1H 58MTIMEZ2ZONE372ft
Z2Easy / full sentences, RPE 3–513 MI
SUN Jul 19✓ Done
23 mi long run, 2,481 ft
23.0mi4H 10MTIMEZ2ZONE2,481ft
Z2Easy / full sentences, RPE 3–523 MI
The build
21 weeks · peak 101 mi