Canyons 100 Mile Training Plan: 26 Weeks, Intermediate, Heart Rate
Prepare specifically for the Canyons 100 Mile with a structured 26-week heart rate 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 Canyons course.
The Race
161 km (100 mi), about 5,550 m (18,200 ft) of climbing and 6,700 m of descent, point to point from China Wall (Foresthill) to Auburn on the Western States Trail. 35 h cutoff; a Western States qualifier. Deep canyons of the American River: Devil's Thumb, Swinging Bridge, the Rucky Chucky river crossing and the K2 climb. Repeated 400-700 m canyon climbs and descents on singletrack and fire road, warm canyon bottoms and a cool 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.
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 5.8 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 3500 m a week (the course averages 34.5 m per km).
- Race-specific: canyon repeats, 20-min climbs, downhill durability, heat and 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
Other Canyons plans: 50K, 100K. Search "RunForce Canyons" 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 Canyons Endurance Runs or UTMB. 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.