MON Sep 14+ Strength✓ Done
Recovery 5 mi
5.0mi~55 MINTIMEZ1ZONE631ft
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 8 OF 21 · Base
70TARGET MI
6,239CLIMB FT
11H 52MTIME
Week 8
Base · Sep 14
TUE Sep 15✓ Done
Easy 6 mi
6.0mi1H 00MTIMEZ2ZONE681ft
Z2Easy / full sentences, RPE 3–56 MI
WED Sep 16+ Strength✓ Done
5 x 4 min hill repeats
12.0mi1H 53MTIMEZ4ZONE629ft
WARM UPEasy running to start, settle in before the work~45 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~30 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Sep 17✓ Done
Easy 6 mi
6.0mi1H 00MTIMEZ2ZONE681ft
Z2Easy / full sentences, RPE 3–56 MI
FRI Sep 18
Rest day
SAT Sep 19✓ Done
Easy 16 mi
16.0mi2H 26MTIMEZ2ZONE472ft
Z2Easy / full sentences, RPE 3–516 MI
SUN Sep 20✓ Done
25 mi long run, 3,145 ft
25.0mi4H 38MTIMEZ2ZONE3,145ft
Z2Easy / full sentences, RPE 3–525 MI
The build
21 weeks · peak 101 mi