Wasatch 100 Training Plan: 26 Weeks, Intermediate, Heart Rate
Prepare specifically for the Wasatch 100 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 Wasatch course.
The Race
161 km (100 mi) point to point from Kaysville to Midway, Utah, with about 7,300 m (24,000 ft) of climbing, up to 3,194 m. 36 h cutoff. Footpaths, game trails and dirt roads over Francis Peak, Big Mountain, Brighton and the Wasatch high country: long steep climbs, rugged descents, heat low down and cold nights up high.
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.
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 1350 m rising to 4250 m a week (the course averages 45.5 m per km).
- Race-specific: mountain repeats, 20-min climbs, heavy 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.
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 Wasatch Front 100. 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.