Olympic Valley, CA · June
Western States 100 Training Plan
What the Western States 100-Mile Endurance Run asks of your training, and how to build for it. The coach writes the 100-mile plan around the course, the climb, and the fitness you have now.
- Distances
- 100 miles
- Course
- Hilly
- Usually held
- Each June
The Western States 100 course
The oldest 100-mile trail race in the world, run point to point from Olympic Valley to the track in Auburn along the Western States Trail. It climbs roughly 18,000 feet and descends about 23,000, which is the number that actually decides the day. Entry is by lottery or qualifying performance, and the canyons in the middle third are where the race is traditionally lost.
Weather on race day
Late June in the Sierra foothills means snow at altitude in the first miles and canyon temperatures that routinely pass 100 degrees by afternoon. Managing that swing, and the river crossing at Rucky Chucky, is a core part of the event.
What to train for
Descending and heat, in that order. The quad damage from 23,000 feet of descent is the most common reason people miss the 30-hour cutoff, so long downhill volume matters more than climbing volume. Add deliberate heat acclimation in the final three weeks, and rehearse night running and crew handoffs before race week.
Registration and official details: Western States 100 official site
Western States 100 training questions
How long should I train for the Western States 100?
Most runners give a 100-mile race twenty to twenty-four weeks of focused training on top of a season of consistent aerobic mileage. The coach counts back from your actual race date, so if you have less time than that it builds the best plan the remaining weeks allow rather than pretending you have longer.
Is the Western States 100 course hilly?
Hilly. The oldest 100-mile trail race in the world, run point to point from Olympic Valley to the track in Auburn along the Western States Trail. It climbs roughly 18,000 feet and descends about 23,000, which is the number that actually decides the day. Entry is by lottery or qualifying performance, and the canyons in the middle third are where the race is traditionally lost.
What is the weather usually like at the Western States 100?
Late June in the Sierra foothills means snow at altitude in the first miles and canyon temperatures that routinely pass 100 degrees by afternoon. Managing that swing, and the river crossing at Rucky Chucky, is a core part of the event.
Do I need an account to get a Western States 100 training plan?
For this one, yes. The instant browser builder stops at the marathon, so an ultra plan comes from the coach itself, which needs a free account. Still no card, and the plan adapts as you log the training.
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