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Do your races work together? Every verdict comes from the course facts and from how much of one race's preparation carries over to the next. Nothing is saved unless you keep it in your account: your season lives in this page's address.

Your running: 45 km/week · 22 km longest · 5 days · mixed terrain · some experience

0 of 1 races have the preparation they need. Western States 100 100M is the one to look at.

Sep 26 DecFebAprJunAug
off-season basebuildingtaperracerecovery
Not building
29%
Longest build
22 wk
Racing descent
6.2k m
Off-season
14 wk

Western States 100 100M

Tight

· 161 km, +5,220 m · 26.4–36.6 h on your feet · 6 wk easy running after

32 m of climb per km — steep enough that most runners hike the longer climbs.

Course, cutoffs and race-day guide · Training volume does not certify the technical alpine skills, self-support or intermediate cutoffs this race asks for: check them on the race page.

There are enough weeks, but your longest recent run (22 km) is short of the 28 km a build for a race this long starts from — the plan closes that with no slack.

What would change this: build your long run to about 28 km before the block begins, or finish a 50–80 km race first; if your longest recent run is already longer than 22 km, say so under “your running”.

The 24 weeks before it — a full build Enough

the dark row marks weeks with real climbing in them

22 wk building for this race
24 wk is a full build for you
2 wk tapering, racing or recovering — building nothing
weeks with climbing: 22, the number this course asks for · descent work: 22 weeks, enough

Your training

49 weeks, starting this week
What do I do today?

Calendar

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Keep this season in your account

Then one calendar follows every change you save to your settings, a pause included, and the season opens on your other devices. Without an account the season is this address: its calendar follows race dates, but a change to your settings needs a new link.

This week · Off-season base

Between blocks the season runs our general Evergreen plan, built from the weekly volume and days you entered. You do not need to have used it before.

5h of running

  • Tue Fartlek 45m · Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.
  • Wed Full-body strength (bodyweight) 30m · Controlled reps. Stop 1–2 before failure.
  • Thu Easy run + strides 45m · Easy + short fast strides at end
  • Fri Easy run 45m · Easy — fully conversational
  • Sat Long run 2h · Easy and conversational
  • Sun Easy run 45m · Easy — fully conversational

Next week: Off-season base · 5h

What you could change

In the order most runners prefer: keep the trip if you can, drop the race last.

  • change distance Take a shorter distance at the same event as Western States 100 100M. It keeps the trip and the entry, and a shorter race costs less recovery while transferring nearly as much preparation.
6,220 m of racing descent

Downhill running causes more muscle damage and slower functional recovery than level running, which is why this model spaces races by descent and duration rather than by distance. There is no validated per-metre dose.

Basis: research

One coherent season: each demanding race gets its own build, taper and recovery; shorter races are placed inside a build. Recovery spacing and carry-over are reviewed product conventions calibrated against our reference plans, not physiological measurements. Planning guidance from course facts and your stated training — not medical or coaching advice. Recovery spacing, how much preparation carries over, and how many climbing weeks a course asks for are our own reviewed conventions — inspectable, and not measurements of your physiology.