BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Western States 100 100M (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-09-effort-legend@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260309 SUMMARY:ℹ️ Effort Legend DESCRIPTION:Use these labels across the plan:\n\nEASY (conversational): re laxed breathing\; you can talk normally.\nMODERATE (steady): you can speak short phrases\; controlled effort.\nHARD (controlled): focused breathing\ ; used for short intervals only.\n\nOptional sessions are labeled "(option al)".\n\n👇 PLAN:\nhttps://trailsplits.com/races/western-states-100-100m/t raining-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-09-W1-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260309 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 45m\n• Vert: 2375m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-16-W2-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260316 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 10m\n• Vert: 2525m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 35m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-23-W3-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260323 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 35m\n• Vert: 2700m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 45m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-30-W4-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260330 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 40m\n• Vert: 2350m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 20m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-06-W5-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260406 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 3050m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 55m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-13-W6-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260413 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 45m\n• Vert: 3175m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-20-W7-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260420 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 10m\n• Vert: 3350m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-27-W8-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260427 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h\n• Vert: 2875m\n\nKEY SESSIONS:\n• Wed: Me dium Long Run + Hills (1h 40m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-04-W9-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260504 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 55m\n• Vert: 3650m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 20m)\n• Sat: Long Run (2h 10m)\n\n👇 PLAN:\n https://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-11-W10-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260511 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 11h 40m\n• Vert: 3825m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 25m)\n• Sat: Adventure Run / Hike (4h 35m)\ n\n👇 PLAN:\nhttps://trailsplits.com/races/western-states-100-100m/trainin g-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-18-W11-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260518 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 45m\n• Vert: 4100m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 25m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n� � PLAN:\nhttps://trailsplits.com/races/western-states-100-100m/training-pl an TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-25-W12-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260525 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 30m\n• Vert: 3650m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 40m)\n• Sat: Adventure Run / Hike (4h 35m)\n \n👇 PLAN:\nhttps://trailsplits.com/races/western-states-100-100m/training -plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-01-W13-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260601 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 10h 30m\n• Vert: 4200m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 30m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n 👇 PLAN:\nhttps://trailsplits.com/races/western-states-100-100m/training-p lan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-08-W14-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260608 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 3050m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-15-W15-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 5h 15m\n• Vert: 2175m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 20m)\n\n👇 PLAN:\n https://trailsplits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-22-W16-overview@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 20m\n• Vert: 875m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (55m)\n\n👇 PLAN:\nhttps://trailsplits.com/races/ western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-09-1-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260309 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-10-1-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260310 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W1-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/western-states-100-100m/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-10-1-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260310 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-11-1-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260311 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 950m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W1-Wed-hills&hill_preference=hilly&min_di st=8&max_dist=11&min_vert=800&max_vert=1100\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=90&distance_km=9.5&vert_m=950\nhttps://trail splits.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=11&min_vert=800 &max_vert=1100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-12-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260312 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/western-states-100-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-13-1-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260313 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W1- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/western -states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-13-1-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260313 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-14-1-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260314 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 775m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W1-Sat-long&min_dist=11&max_dist=14&min_vert=650&max_vert=900\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=775\nhttps://trailsplits.com/races/western-states-100-100m/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Sat-long&min_dist=11&max_dist=14&min_vert=650&max_vert=900 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-15-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260315 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 650m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W1-Sun-recovery&min_dist=4&max_dist=7&min_vert=350&max_ vert=525\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&di stance_km=5.5&vert_m=650\nhttps://trailsplits.com/races/western-states-100 -100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W1-Sun-recovery&min_dist=4&max_dist=7&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-16-2-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260316 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-17-2-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260317 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W2-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/western-states-100-100m/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-17-2-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260317 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-18-2-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260318 SUMMARY:🟠 Medium Long Run + Hills · 1h 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 35m\n• Vert: 1025m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tr ail_run&ref=training_plan&workout=W2-Wed-hills&hill_preference=hilly&min_d ist=8&max_dist=12&min_vert=850&max_vert=1200\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=95&distance_km=10&vert_m=1025\nhttps://trai lsplits.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=12&min_vert=850 &max_vert=1200 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-19-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260319 SUMMARY:🧘 Cross-train (optional) · 15m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/western-states-100-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-20-2-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260320 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W2- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/western -states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-20-2-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260320 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-21-2-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260321 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 800m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W2-Sat-long&min_dist=11&max_dist=14&min_vert=675&max_vert=925\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=800\nhttps://trailsplits.com/races/western-states-100-100m/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Sat-long&min_dist=11&max_dist=14&min_vert=675&max_vert=925 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-22-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260322 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 700m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W2-Sun-recovery&min_dist=5&max_dist=7&min_vert=400&max_v ert=575\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dis tance_km=6&vert_m=700\nhttps://trailsplits.com/races/western-states-100-10 0m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W2-Sun-recovery&min_dist=5&max_dist=7&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-23-3-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260323 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-24-3-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260324 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W3-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/western-states-100-100m/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-24-3-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260324 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-25-3-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260325 SUMMARY:🟠 Medium Long Run + Hills · 1h 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Vert: 1075m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tr ail_run&ref=training_plan&workout=W3-Wed-hills&hill_preference=hilly&min_d ist=9&max_dist=13&min_vert=900&max_vert=1250\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=105&distance_km=11&vert_m=1075\nhttps://tra ilsplits.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Wed-hills&hill_preference=hilly&min_dist=9&max_dist=13&min_vert=900 &max_vert=1250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-26-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260326 SUMMARY:🧘 Cross-train (optional) · 25m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/western-states-100-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-27-3-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260327 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W3- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/western -states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-27-3-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260327 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-28-3-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260328 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 875m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W3-Sat-long&min_dist=11&max_dist=14&min_vert=725&max_vert=1025\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12 .5&vert_m=875\nhttps://trailsplits.com/races/western-states-100-100m/train ing-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Sat-long&min_dist=11&max_dist=14&min_vert=725&max_vert=1025 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-29-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260329 SUMMARY:🟢 Recovery Run or Hike · 1h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 750m\n• Effort: Easy (conversat ional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=t raining_plan&workout=W3-Sun-recovery&min_dist=5&max_dist=8&min_vert=425&ma x_vert=600\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=65& distance_km=6.5&vert_m=750\nhttps://trailsplits.com/races/western-states-1 00-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W3-Sun-recovery&min_dist=5&max_dist=8&min_vert=425&max_vert=600 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-30-4-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260330 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-31-4-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260331 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W4-Tue-easy&min_di st=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=50&distance_km=6\nhttps://trailsplits.com/races/western-states-100-100m/ training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-03-31-4-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260331 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-01-4-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260401 SUMMARY:🟠 Medium Long Run + Hills · 1h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 950m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W4-Wed-hills&hill_preference=hilly&min_di st=7&max_dist=10&min_vert=800&max_vert=1100\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=80&distance_km=8.5&vert_m=950\nhttps://trail splits.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Wed-hills&hill_preference=hilly&min_dist=7&max_dist=10&min_vert=800 &max_vert=1100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-02-4-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260402 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-03-4-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260403 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W4- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/western -states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-03-4-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260403 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-04-4-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260404 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 750m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W4-Sat-long&min_dist=11&max_dist=14&min_vert=625&max_vert=875\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12. 5&vert_m=750\nhttps://trailsplits.com/races/western-states-100-100m/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Sat-long&min_dist=11&max_dist=14&min_vert=625&max_vert=875 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-05-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260405 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 650m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W4-Sun-recovery&min_dist=5&max_dist=7&min_vert=400&max_v ert=575\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dis tance_km=6&vert_m=650\nhttps://trailsplits.com/races/western-states-100-10 0m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W4-Sun-recovery&min_dist=5&max_dist=7&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-06-5-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260406 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-07-5-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260407 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=training_plan&workout=W5-Tue-easy&min _dist=7&max_dist=10\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=70&distance_km=8.5\nhttps://trailsplits.com/races/western-states-100 -100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Tue-easy&min_dist=7&max_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-07-5-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260407 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-08-5-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260408 SUMMARY:🟠 Medium Long Run + Hills · 1h 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 1225m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tr ail_run&ref=training_plan&workout=W5-Wed-hills&hill_preference=hilly&min_d ist=10&max_dist=14&min_vert=1025&max_vert=1425\nhttps://trailsplits.com/to ols/fuel-calculator?duration_min=115&distance_km=12&vert_m=1225\nhttps://t railsplits.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Wed-hills&hill_preference=hilly&min_dist=10&max_dist=14&min_vert=10 25&max_vert=1425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-09-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260409 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/western-states-100-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-10-5-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260410 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W5- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/western -states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-10-5-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260410 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-11-5-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260411 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 975m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W5-Sat-long&min_dist=11&max_dist=14&min_vert=825&max_vert=1125\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=105&distance_km=12 .5&vert_m=975\nhttps://trailsplits.com/races/western-states-100-100m/train ing-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Sat-long&min_dist=11&max_dist=14&min_vert=825&max_vert=1125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-12-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260412 SUMMARY:🟢 Recovery Run or Hike · 1h 10m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 10m\n• Vert: 850m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W5-Sun-recovery&min_dist=6&max_dist=8&min_vert=475&m ax_vert=650\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=70 &distance_km=7&vert_m=850\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W5-Sun-recovery&min_dist=6&max_dist=8&min_vert=475&max_vert=650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-13-6-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260413 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-14-6-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260414 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=training_plan&workout=W6-Tue-easy&min _dist=8&max_dist=11\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=80&distance_km=9.5\nhttps://trailsplits.com/races/western-states-100 -100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Tue-easy&min_dist=8&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-14-6-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260414 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-15-6-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260415 SUMMARY:🟠 Medium Long Run + Hills · 2h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h\n• Vert: 1275m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W6-Wed-hills&hill_preference=hilly&min_dist= 10&max_dist=15&min_vert=1075&max_vert=1475\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=120&distance_km=12.5&vert_m=1275\nhttps://tra ilsplits.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Wed-hills&hill_preference=hilly&min_dist=10&max_dist=15&min_vert=10 75&max_vert=1475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-16-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260416 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/western-states-100-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-17-6-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260417 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W6- Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/western -states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-17-6-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260417 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-18-6-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260418 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 1025m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan& workout=W6-Sat-long&min_dist=11&max_dist=15&min_vert=850&max_vert=1200\nht tps://trailsplits.com/tools/fuel-calculator?duration_min=110&distance_km=1 3&vert_m=1025\nhttps://trailsplits.com/races/western-states-100-100m/train ing-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Sat-long&min_dist=11&max_dist=15&min_vert=850&max_vert=1200 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-19-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260419 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 875m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W6-Sun-recovery&min_dist=6&max_dist=9&min_vert=500&m ax_vert=700\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75 &distance_km=7.5&vert_m=875\nhttps://trailsplits.com/races/western-states- 100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W6-Sun-recovery&min_dist=6&max_dist=9&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-20-7-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260420 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-21-7-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260421 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=training_plan&workout=W7-Tue-easy&min _dist=7&max_dist=11\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=75&distance_km=9\nhttps://trailsplits.com/races/western-states-100-1 00m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Tue-easy&min_dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-21-7-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260421 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-22-7-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260422 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1350m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tra il_run&ref=training_plan&workout=W7-Wed-hills&hill_preference=hilly&min_di st=11&max_dist=15&min_vert=1125&max_vert=1575\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=125&distance_km=13&vert_m=1350\nhttps://tr ailsplits.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Wed-hills&hill_preference=hilly&min_dist=11&max_dist=15&min_vert=11 25&max_vert=1575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-23-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260423 SUMMARY:🧘 Cross-train (optional) · 40m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/western-states-100-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-24-7-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260424 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W7- Fri-easy&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=50&distance_km=6\nhttps://trailsplits.com/races/western-s tates-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Fri-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-24-7-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260424 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-25-7-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260425 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 1075m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Sat-long&min_dist=12&max_dist=16&min_vert=900&max_vert=1250\nhttps: //trailsplits.com/tools/fuel-calculator?duration_min=120&distance_km=14&ve rt_m=1075\nhttps://trailsplits.com/races/western-states-100-100m/training- plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Sat-long&min_dist=12&max_dist=16&min_vert=900&max_vert=1250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-26-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260426 SUMMARY:🟢 Recovery Run or Hike · 1h 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 925m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W7-Sun-recovery&min_dist=7&max_dist=9&min_vert=525&m ax_vert=750\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=80 &distance_km=8&vert_m=925\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W7-Sun-recovery&min_dist=7&max_dist=9&min_vert=525&max_vert=750 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-27-8-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260427 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-28-8-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260428 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=training_plan&workout=W8-Tue-easy&min _dist=7&max_dist=11\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=75&distance_km=9\nhttps://trailsplits.com/races/western-states-100-1 00m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Tue-easy&min_dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-28-8-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260428 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-29-8-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260429 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1150m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tr ail_run&ref=training_plan&workout=W8-Wed-hills&hill_preference=hilly&min_d ist=8&max_dist=13&min_vert=975&max_vert=1325\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=100&distance_km=10.5&vert_m=1150\nhttps://t railsplits.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=13&min_vert=975 &max_vert=1325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-04-30-8-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260430 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-01-8-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260501 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W8- Fri-easy&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=50&distance_km=6\nhttps://trailsplits.com/races/western-s tates-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Fri-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-01-8-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260501 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-02-8-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260502 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 925m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&worko ut=W8-Sat-long&min_dist=12&max_dist=16&min_vert=775&max_vert=1075\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=120&distance_km=14&ver t_m=925\nhttps://trailsplits.com/races/western-states-100-100m/training-pl an URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Sat-long&min_dist=12&max_dist=16&min_vert=775&max_vert=1075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-03-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260503 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 800m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W8-Sun-recovery&min_dist=6&max_dist=9&min_vert=500&m ax_vert=700\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=75 &distance_km=7.5&vert_m=800\nhttps://trailsplits.com/races/western-states- 100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W8-Sun-recovery&min_dist=6&max_dist=9&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-04-9-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260504 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-05-9-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260505 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=training_plan&workout=W9-Tue-easy&min _dist=8&max_dist=11\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=80&distance_km=9.5\nhttps://trailsplits.com/races/western-states-100 -100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Tue-easy&min_dist=8&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-05-9-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260505 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&ma x_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dist =3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-06-9-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260506 SUMMARY:🟠 Medium Long Run + Hills · 2h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 20m\n• Vert: 1475m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=tr ail_run&ref=training_plan&workout=W9-Wed-hills&hill_preference=hilly&min_d ist=12&max_dist=17&min_vert=1250&max_vert=1700\nhttps://trailsplits.com/to ols/fuel-calculator?duration_min=140&distance_km=14.5&vert_m=1475\nhttps:/ /trailsplits.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Wed-hills&hill_preference=hilly&min_dist=12&max_dist=17&min_vert=12 50&max_vert=1700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-07-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260507 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/western-states-100-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-08-9-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260508 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W9- Fri-easy&min_dist=5&max_dist=8\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=55&distance_km=6.5\nhttps://trailsplits.com/races/western -states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Fri-easy&min_dist=5&max_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-08-9-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260508 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-09-9-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260509 SUMMARY:🔵 Long Run · 2h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h 10m\n• Vert: 1175m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan& workout=W9-Sat-long&min_dist=14&max_dist=17&min_vert=975&max_vert=1375\nht tps://trailsplits.com/tools/fuel-calculator?duration_min=130&distance_km=1 5.5&vert_m=1175\nhttps://trailsplits.com/races/western-states-100-100m/tra ining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Sat-long&min_dist=14&max_dist=17&min_vert=975&max_vert=1375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-10-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260510 SUMMARY:🟢 Recovery Run or Hike · 1h 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 25m\n• Vert: 1000m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref =training_plan&workout=W9-Sun-recovery&min_dist=7&max_dist=10&min_vert=575 &max_vert=800\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 85&distance_km=8.5&vert_m=1000\nhttps://trailsplits.com/races/western-stat es-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W9-Sun-recovery&min_dist=7&max_dist=10&min_vert=575&max_vert=800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-11-10-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260511 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-12-10-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260512 SUMMARY:🟢 Easy Run · 1h 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=training_plan&workout=W10-Tue-easy&mi n_dist=9&max_dist=12\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=90&distance_km=10.5\nhttps://trailsplits.com/races/western-states-1 00-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Tue-easy&min_dist=9&max_dist=12 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-12-10-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260512 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100 m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-13-10-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260513 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1550m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W10-Wed-hills&hill_preference=hilly&min_dist=12&max_dist =18&min_vert=1300&max_vert=1800\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=145&distance_km=15&vert_m=1550\nhttps://trailsplits.com/ races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Wed-hills&hill_preference=hilly&min_dist=12&max_dist=18&min_vert=1 300&max_vert=1800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-14-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260514 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/western-states-100-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-15-10-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260515 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W10 -Fri-easy&min_dist=5&max_dist=8\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=55&distance_km=6.5\nhttps://trailsplits.com/races/wester n-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Fri-easy&min_dist=5&max_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-15-10-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260515 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-16-10-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260516 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 1225m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/ planner?sport=hike&ref=training_plan&workout=W10-Sat-long&min_dist=29&max_ dist=36&min_vert=1025&max_vert=1425\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=275&distance_km=32.5&vert_m=1225\nhttps://trailsplit s.com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=hike&ref=training_plan&workout=W 10-Sat-long&min_dist=29&max_dist=36&min_vert=1025&max_vert=1425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-17-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260517 SUMMARY:🟢 Recovery Run or Hike · 1h 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 1050m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref =training_plan&workout=W10-Sun-recovery&min_dist=7&max_dist=11&min_vert=60 0&max_vert=850\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =90&distance_km=9&vert_m=1050\nhttps://trailsplits.com/races/western-state s-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W10-Sun-recovery&min_dist=7&max_dist=11&min_vert=600&max_vert=850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-18-11-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260518 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-19-11-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260519 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=training_plan&workout=W11-Tue-easy&mi n_dist=7&max_dist=10\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=70&distance_km=8.5\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Tue-easy&min_dist=7&max_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-19-11-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260519 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100 m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-20-11-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260520 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1600m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W11-Wed-hills&hill_preference=hilly&min_dist=12&max_dist =18&min_vert=1350&max_vert=1850\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=145&distance_km=15&vert_m=1600\nhttps://trailsplits.com/ races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Wed-hills&hill_preference=hilly&min_dist=12&max_dist=18&min_vert=1 350&max_vert=1850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-21-11-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260521 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-22-11-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260522 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W11 -Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/wester n-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-22-11-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260522 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-23-11-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260523 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1375m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan& workout=W11-Sat-long&min_dist=23&max_dist=27&min_vert=1150&max_vert=1600\n https://trailsplits.com/tools/fuel-calculator?duration_min=210&distance_km =25&vert_m=1375\nhttps://trailsplits.com/races/western-states-100-100m/tra ining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Sat-long&min_dist=23&max_dist=27&min_vert=1150&max_vert=1600 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-24-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260524 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 1125m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref =training_plan&workout=W11-Sun-recovery&min_dist=10&max_dist=13&min_vert=7 75&max_vert=1075\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=115&distance_km=11.5&vert_m=1125\nhttps://trailsplits.com/races/western -states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W11-Sun-recovery&min_dist=10&max_dist=13&min_vert=775&max_vert=1075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-25-12-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260525 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-26-12-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260526 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W12-Tue-easy&min_d ist=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=50&distance_km=6\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-26-12-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260526 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100 m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-27-12-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260527 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1375m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W12-Wed-hills&hill_preference=hilly&min_dist=8&max_dist= 13&min_vert=1050&max_vert=1450\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=100&distance_km=10.5&vert_m=1375\nhttps://trailsplits.com /races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=13&min_vert=10 50&max_vert=1450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-28-12-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260528 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-29-12-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260529 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W12 -Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/wester n-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-29-12-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260529 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-30-12-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260530 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 1175m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/ planner?sport=hike&ref=training_plan&workout=W12-Sat-long&min_dist=29&max_ dist=36&min_vert=975&max_vert=1375\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=275&distance_km=32.5&vert_m=1175\nhttps://trailsplits .com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=hike&ref=training_plan&workout=W 12-Sat-long&min_dist=29&max_dist=36&min_vert=975&max_vert=1375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-05-31-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260531 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1100m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref =training_plan&workout=W12-Sun-recovery&min_dist=8&max_dist=12&min_vert=67 5&max_vert=925\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =100&distance_km=10&vert_m=1100\nhttps://trailsplits.com/races/western-sta tes-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W12-Sun-recovery&min_dist=8&max_dist=12&min_vert=675&max_vert=925 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-01-13-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260601 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-02-13-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260602 SUMMARY:🟢 Easy Run · 1h 40m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=training_plan&workout=W13-Tue-easy&mi n_dist=10&max_dist=14\nhttps://trailsplits.com/tools/fuel-calculator?durat ion_min=100&distance_km=12\nhttps://trailsplits.com/races/western-states-1 00-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Tue-easy&min_dist=10&max_dist=14 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-02-13-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260602 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100 m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-03-13-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260603 SUMMARY:🟠 Medium Long Run + Hills · 2h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Vert: 1600m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=trai ning_plan&workout=W13-Wed-hills&hill_preference=hilly&min_dist=13&max_dist =19&min_vert=1350&max_vert=1850\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=150&distance_km=16&vert_m=1600\nhttps://trailsplits.com/ races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Wed-hills&hill_preference=hilly&min_dist=13&max_dist=19&min_vert=1 350&max_vert=1850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-04-13-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260604 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-05-13-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260605 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W13 -Fri-easy&min_dist=4&max_dist=7\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=45&distance_km=5.5\nhttps://trailsplits.com/races/wester n-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Fri-easy&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-05-13-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260605 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-06-13-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260606 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1475m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan& workout=W13-Sat-long&min_dist=23&max_dist=27&min_vert=1250&max_vert=1700\n https://trailsplits.com/tools/fuel-calculator?duration_min=210&distance_km =25&vert_m=1475\nhttps://trailsplits.com/races/western-states-100-100m/tra ining-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Sat-long&min_dist=23&max_dist=27&min_vert=1250&max_vert=1700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-07-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260607 SUMMARY:🟢 Long Run (Part 2) / Hike · 2h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1125m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W13-Sun-recovery&min_dist=11&max_dist=15&min_vert=85 0&max_vert=1150\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=125&distance_km=12.5&vert_m=1125\nhttps://trailsplits.com/races/western- states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W13-Sun-recovery&min_dist=11&max_dist=15&min_vert=850&max_vert=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-08-14-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260608 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-09-14-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260609 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=training_plan&workout=W14-Tue-easy&mi n_dist=7&max_dist=11\nhttps://trailsplits.com/tools/fuel-calculator?durati on_min=75&distance_km=9\nhttps://trailsplits.com/races/western-states-100- 100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Tue-easy&min_dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-09-14-Tue-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260609 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_pla n&workout=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&m ax_dist=3&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-100-100 m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Tue-strength-hill-sprints&hill_preference=hilly&min_dist=1&max_dis t=3&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-10-14-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260610 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1225m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=train ing_plan&workout=W14-Wed-hills&hill_preference=hilly&min_dist=11&max_dist= 15&min_vert=1025&max_vert=1425\nhttps://trailsplits.com/tools/fuel-calcula tor?duration_min=125&distance_km=13&vert_m=1225\nhttps://trailsplits.com/r aces/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Wed-hills&hill_preference=hilly&min_dist=11&max_dist=15&min_vert=1 025&max_vert=1425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-11-14-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260611 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-12-14-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260612 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W14 -Fri-easy&min_dist=5&max_dist=8\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=55&distance_km=6.5\nhttps://trailsplits.com/races/wester n-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Fri-easy&min_dist=5&max_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-12-14-Fri-strength@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260612 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-13-14-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260613 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 975m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W14-Sat-long&min_dist=11&max_dist=15&min_vert=825&max_vert=1125\nht tps://trailsplits.com/tools/fuel-calculator?duration_min=110&distance_km=1 3&vert_m=975\nhttps://trailsplits.com/races/western-states-100-100m/traini ng-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Sat-long&min_dist=11&max_dist=15&min_vert=825&max_vert=1125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-14-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260614 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 850m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref= training_plan&workout=W14-Sun-recovery&min_dist=6&max_dist=9&min_vert=500& max_vert=700\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=7 5&distance_km=7.5&vert_m=850\nhttps://trailsplits.com/races/western-states -100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W14-Sun-recovery&min_dist=6&max_dist=9&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-15-15-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260615 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-16-15-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260616 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W15-Tue-easy&min_d ist=5&max_dist=7\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=50&distance_km=6\nhttps://trailsplits.com/races/western-states-100-100m /training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Tue-easy&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-17-15-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260617 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 875m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=train ing_plan&workout=W15-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=1 1&min_vert=725&max_vert=1025\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=90&distance_km=9.5&vert_m=875\nhttps://trailsplits.com/race s/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Wed-hills&hill_preference=hilly&min_dist=8&max_dist=11&min_vert=72 5&max_vert=1025 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-18-15-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260618 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-19-15-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260619 SUMMARY:🟢 Easy Run · 40m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W15 -Fri-easy&min_dist=3&max_dist=6\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=40&distance_km=4.5\nhttps://trailsplits.com/races/wester n-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Fri-easy&min_dist=3&max_dist=6 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-20-15-Sat-long@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Long Run · 1h 20m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 20m\n• Vert: 700m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=training_plan&w orkout=W15-Sat-long&min_dist=8&max_dist=11&min_vert=575&max_vert=825\nhttp s://trailsplits.com/tools/fuel-calculator?duration_min=80&distance_km=9.5& vert_m=700\nhttps://trailsplits.com/races/western-states-100-100m/training -plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Sat-long&min_dist=8&max_dist=11&min_vert=575&max_vert=825 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-21-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 600m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W15-Sun-recovery&min_dist=4&max_dist=7&min_vert=350&max _vert=525\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55&d istance_km=5.5&vert_m=600\nhttps://trailsplits.com/races/western-states-10 0-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W15-Sun-recovery&min_dist=4&max_dist=7&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-22-16-Mon-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260622 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-23-16-Tue-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260623 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner?sport=trail_run&ref=training_plan&workout=W16-Tue-easy&min_d ist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=30&distance_km=3.5\nhttps://trailsplits.com/races/western-states-100-10 0m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Tue-easy&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-24-16-Wed-hills@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260624 SUMMARY:🟠 Medium Long Run + Hills · 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 525m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_ run&ref=training_plan&workout=W16-Wed-hills&hill_preference=hilly&min_dist =5&max_dist=7&min_vert=425&max_vert=625\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=55&distance_km=6&vert_m=525\nhttps://trailsplits .com/races/western-states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Wed-hills&hill_preference=hilly&min_dist=5&max_dist=7&min_vert=425 &max_vert=625 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-25-16-Thu-rest@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260625 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/western-states-100-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-26-16-Fri-easy@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260626 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner?sport=trail_run&ref=training_plan&workout=W16 -Fri-easy&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/western- states-100-100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Fri-easy&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-27-16-Sat-race-day@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260627 SUMMARY:🏁 Race Day: Western States 100 100M DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/western-states-100-100m/training-p lan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-western-states-100-100m-2026-06-27-strong-finish-strength-no-gym- 2026-06-28-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T013712Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 350m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=tra ining_plan&workout=W16-Sun-recovery&min_dist=2&max_dist=4&min_vert=200&max _vert=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=30&d istance_km=3&vert_m=350\nhttps://trailsplits.com/races/western-states-100- 100m/training-plan URL:https://trailsplits.com/planner?sport=trail_run&ref=training_plan&work out=W16-Sun-recovery&min_dist=2&max_dist=4&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR