MON Sep 7+ Strength✓ Done
Recovery 5 mi
5.0mi~54 MINTIMEZ1ZONE583ft
Z1Very easy / conversational, RPE 2–35 MI
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
The plan
Western States 100
Saturday Dec 19 · 11 of 21 weeks banked67 DAYS
WEEK 7 OF 21 · Base
67TARGET MI
5,652CLIMB FT
11H 01MTIME
Week 7
Base · Sep 7
TUE Sep 8✓ Done
Easy 6 mi
6.0mi~59 MINTIMEZ2ZONE633ft
Z2Easy / full sentences, RPE 3–56 MI
WED Sep 9+ Strength✓ Done
4 x 6 min cruise intervals
11.0mi1H 26MTIMEZ3ZONE440ft
WARM UPEasy running to start, settle in before the work~25 MIN
MAIN4 x 6 min at Z3 / steady-state, just below threshold4 X 6 MIN
RECOVER90s easy jog float
COOL DOWNEasy running to finish~15 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Sep 10✓ Done
Easy 6 mi
6.0mi~59 MINTIMEZ2ZONE633ft
Z2Easy / full sentences, RPE 3–56 MI
FRI Sep 11
Rest day
SAT Sep 12✓ Done
Easy 15 mi
15.0mi2H 17MTIMEZ2ZONE439ft
Z2Easy / full sentences, RPE 3–515 MI
SUN Sep 13✓ Done
24 mi long run, 2,924 ft
24.0mi4H 26MTIMEZ2ZONE2,924ft
Z2Easy / full sentences, RPE 3–524 MI
The build
21 weeks · peak 101 mi