Western States 100 Training Plan: 26 Weeks, Advanced, Heart Rate
Prepare specifically for the Western States 100 with a structured 26-week heart rate training plan for experienced, competitive athletes. High aerobic volume, demanding climbing and threshold work, VO2 development and advanced back-to-back weekends, with the recovery needed to race the Western States course at your best.
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 raced several 100K-100-mile races, run 6 times a week (9 h or more), and handle big back-to-back weekends. Entry requires a qualifying finish and a lottery place.
Your 26 Weeks
- Phases: Preparation week 1, Base weeks 2-9, Build weeks 10-16, Specific weeks 17-23, Taper weeks 24-25, race week 26.
- Weekly: 6 runs and 2 strength sessions, about 7.2 h rising to 16 h of running.
- Long runs: 2h15 to 7h00, with back-to-back runs up to 4h00.
- Climbing: about 1350 m rising to 4050 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.
Heart Rate Training
Every run is prescribed in RunForce heart-rate zones (% of max HR), with a field check in week 1 and decoupling checks later. Workouts explain how to use HR on climbs, heart-rate lag on short reps, cardiac drift and the effect of heat.
Also Available
This plan is also available in Intermediate Heart Rate, Intermediate Running Power, 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.