Western States 100 Training Plan: 26 Weeks, Intermediate, Running Power
Prepare specifically for the Western States 100 with a structured 26-week running power training plan for established trail runners who want a strong performance. It develops threshold, climbing strength, downhill durability and race-specific endurance for the demands of the Western States course.
The Race
161 km (100 mi) point to point from Olympic Valley to Auburn, California, with about 5,500 m (18,100 ft) of climbing and 7,000 m of descent. 30 h cutoff; entry by lottery. An early climb to Emigrant Pass (2,667 m), high-country singletrack with possible snow, then the deep, hot canyons (Deadwood, El Dorado, Volcano), the Rucky Chucky river ford and a runnable second half, much of it at night.
Who It Is For
You have finished a 100K or 100-mile race, run 5 times a week (7-8 h), and do regular 2.5 h long runs. Entry requires a qualifying finish and a lottery place.
Your 26 Weeks
- Phases: Preparation week 1, Base weeks 2-10, Build weeks 11-17, Specific weeks 18-23, Taper weeks 24-25, race week 26.
- Weekly: 5 runs and 2 strength sessions, about 6 h rising to 14.3 h of running.
- Long runs: 2h00 to 6h30, with back-to-back runs up to 3h30.
- Climbing: about 1150 m rising to 3450 m a week (the course averages 34.2 m per km).
- Race-specific: canyon repeats, 20-min climbs, heavy downhill durability, heat training, night runs, big back-to-backs, a dress rehearsal.
- Strength: two RunForce 45-min sessions built in the TrainingPeaks Strength Builder (A: Force & Posterior Chain; B: Single-Leg & Mountain Durability), with a demonstration video for every exercise.
Running Power Training
Every run is prescribed as % of your Critical Power, with a CP test in week 1 and retests later. Power guides climbs, threshold and interval work precisely; workouts explain when power is less useful (steep descents, very technical ground). Works with Stryd, COROS and Garmin power.
Also Available
This plan is also available in Intermediate Heart Rate, Advanced Heart Rate, Advanced Running Power versions. Search "RunForce Western States" in the TrainingPeaks store.
Your Coach: Adrien Thévenet
Endurance coach since 2011, working with elite athletes, professional endurance athletes, major race winners, and a Spartan National Champion across road, trail, and mountain running.
RunForce is independent and is not affiliated with or endorsed by the Western States Endurance Run Foundation. The race name is used only to identify the event this plan prepares you for.
Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-UESCA Ultrarunning
-RRCA Certified
-STRYD Power Coach
-ACE Certified
With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.