Crazy Mountain 100: 20-Week Training Plan

Quick Links

• Race Profile: Course, Cutoffs & Aid Stations
• Race Week & Taper Guide
• Heart Rate Zone Testing for Mountain Runners
• Mountain Running Training Principles
• Preparation Checklists

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Race Overview

Attribute	Details
Race Date	Friday, July 25, 2026 at 6:00 AM
Distance	100 miles, point-to-point
Elevation Gain	~23,000 feet
Elevation Range	5,800 ft → 10,200 ft
Time Limit	36 hours
Qualifier For	Hardrock 100, Western States 100

For complete course details, aid station information, and cutoffs, see the Race Profile.

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Plan at a Glance

This is a 20-week plan built on proven mountain running training principles. It progresses from aerobic base building and gym-based muscular endurance through hill sprints and uphill intervals, peaking with high-volume mountain running before a two-week taper.

Training Start: Wednesday, March 11, 2026 Race Day: Friday, July 24, 2026

Phase	Weeks	Dates	Focus
Base & Strength	1–8	Mar 11 – May 3	Aerobic foundation, gym ME progression, assessments
Build	9–12	May 4 – May 31	Hill sprints, increasing long runs, continued ME
Peak	13–18	Jun 1 – Jul 12	Z3 uphill intervals, 4-hour long runs, back-to-backs
Taper	19–20	Jul 13 – Jul 24	Volume reduction, sharpening, race prep

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Before You Start

Test Your Zones

Run an Aerobic Threshold (AeT) and Anaerobic Threshold (AnT) test in Week 1 using the protocols in our Zone Testing Guide. Your training zones should be based on your actual metabolic thresholds, not age-based formulas.

If your AeT-AnT gap is greater than 10%, spend extra time in Zone 1–2 before adding intensity.

Assess Leg Strength

The plan begins with a Runner’s Leg Strength Assessment to identify weaknesses in hip stability and knee tracking. The results determine whether you follow the Hill Sprints or Functional Runner track for the first phase.

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Phase 1: Base & Strength (Weeks 1–8)

Dates: March 11 – May 3

The foundation phase builds aerobic capacity and mountain-specific strength through a structured gym-based Muscular Endurance (ME) progression.

Typical Week

Day	Workout
Monday	Rest
Tuesday	Gym ME session (split jump squats, box step-ups)
Tuesday	Z1 Recovery Run (1 hr)
Wednesday	Z1 Recovery Run (1 hr)
Thursday	Z2 Trail Run (1–1.25 hrs)
Friday	Hill Sprints or Functional Runner (1 hr)
Saturday	Long Aerobic Base Run (2–3 hrs, building)
Sunday	Rest or Z1 Recovery

Key Elements

• Gym ME Progression: 14-session progression of weighted split jump squats and box step-ups. Starts with bodyweight, builds to 15%+ body weight in a vest. Volume increases from 2×6 sets to 3×10 sets.
• Aerobic Runs: Most running at or below Aerobic Threshold. Zone 2 trail runs on rolling terrain.
• Hill Sprints: Short, steep (20%+ grade) sprints progressing from 6×15 seconds to 5×30 seconds.
• Recovery Weeks: Week 4 and Week 8 reduce volume for adaptation.

Weekly Volume

~6–9 hours, building progressively. Long run grows from 2 hours to 3 hours.

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Phase 2: Build (Weeks 9–12)

Dates: May 4 – May 31

Transition from gym-based strength to more running volume. Hill sprint duration increases. Long runs extend. A B race (Marshall Mountain Revival 25K on May 16) provides a mid-plan fitness check.

What Changes

• Hill Sprints lengthen: 5×30-second sprints → 4×60-second sprints
• Long runs extend: 2.5–3.5 hours
• ME sessions continue or transition to uphill intervals
• Recovery Week 12: Reduced volume before the peak phase

Weekly Volume

~8–10 hours. TSS builds from ~400 to ~500/week.

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Phase 3: Peak (Weeks 13–18)

Dates: June 1 – July 12

This is where race-specific fitness is built. Z3 uphill intervals replace gym work. Long runs reach 4 hours. Volume alternates between high-volume weeks and intensity-focused weeks.

What Changes

• Z3 Uphill Intervals: 3×10-minute to 3×20-minute sustained climbs at Zone 3
• Long Runs: 4-hour efforts on race-similar terrain (40% of weekly volume)
• Back-to-Back Weekends: Two long runs on consecutive days in peak volume weeks
• Hill Sprints progress: 4×60 seconds → 4×2 minutes at Zone 5
• Recovery Week 16: Critical recovery before final push

Weekly Volume

Peak weeks reach 12+ hours and ~590 TSS. Recovery weeks drop to ~6.5 hours.

Volume Targets by Week

Week	Focus	Guideline
13–14	Volume	80–90% of race distance/vert equivalent
15	Volume	90–100% of race distance/vert equivalent
16	Recovery	50% reduction
17	Volume	90–100% of race distance/vert equivalent
18	Optional taper start	65–75% for 100-milers

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Phase 4: Taper (Weeks 19–20)

Dates: July 13 – July 24 (Race Day: Friday, July 24)

For the complete taper protocol and race week schedule, see Race Week & Taper Guide.

Week 19 (Jul 13–19)

Cut volume ~50% from peak. One Z3 uphill interval session (3×10 min) keeps legs sharp. One 2-hour long run. ~6 hours total.

Week 20 — Race Week (Jul 20–24)

Day	Workout
Monday	Rest
Tuesday	Z1 Recovery Run (1 hr)
Wednesday	Z3 Uphill Intervals (45 min, 3×5 min)
Thursday	Shake-Out Run (30 min with 4×10-sec accelerations). Travel to Montana. Packet pickup & briefing.
Friday	RACE DAY — 6:00 AM start
Saturday	Finish line open. Recovery.
Sunday	Easy Walk (30 min)

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Key Milestones

Date	Milestone
Mar 11	Training begins — AeT/AnT testing, leg strength assessment
May 3	Base phase complete
May 16	Marshall Mountain Revival 25K (B race)
May 31	Build phase complete
Jun 28	Gear and nutrition testing complete — no new experiments
Jul 12	Peak phase complete
Jul 13	Taper begins
Jul 24	RACE DAY — 6:00 AM

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Training Principles

This plan follows proven mountain running training principles:

• 80/20 intensity split: Most training below Aerobic Threshold. Intensity is purposeful and limited.
• Recovery is training: At least one full rest day and one active recovery day per week. Don’t skip recovery weeks.
• Progression through ME: Gym-based muscular endurance builds the uphill power that intervals alone can’t match.
• Terrain specificity: Long runs and trail runs should match race terrain as closely as possible.

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Related Pages

• Race Profile: Course, Cutoffs & Aid Stations
• Race Week & Taper Guide
• Heart Rate Zone Testing for Mountain Runners
• Mountain Running Training Principles
• Preparation Checklists

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Resources

• Training for the Uphill Athlete by Steve House, Scott Johnston, and Kilian Jornet
• Training for the New Alpinism by Steve House and Scott Johnston
• Crazy Mountain 100 official site

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This plan is a framework. Adjust based on your individual response to training, life circumstances, and how your body feels. When in doubt, prioritize sleep and recovery over additional volume.