Western States 100 Pacing Strategy: Your Mile-by-Mile Guide to Sub-24 Hours

The Western States Endurance Run is the Super Bowl of ultra running—100 miles from Squaw Valley to Auburn, California, with 18,000 feet of climbing and 23,000 feet of descent. It's also one of the most strategic races you'll ever run.

After pacing dozens of runners to sub-24 hour finishes (and a few hard-learned DNFs), I've learned this truth: Western States isn't won by the strongest runner—it's won by the smartest pacer.

Let's break down exactly how to pace this iconic course.

The Western States Challenge

Before we dive into pacing, understand what makes this race unique:

• Start time: 5:00 AM (pre-dawn darkness)
• Terrain: 90% trail, highly technical
• Elevation: 18,000ft gain / 23,000ft loss (hard on quads)
• Weather: Can hit 100°F+ in canyons (June race)
• Cutoffs: Ruthless—miss one and your race is over
• Runnable: Unlike Hardrock, much of WS100 CAN be run if you pace right

The Four Critical Sections

Western States has four distinct phases, each requiring different pacing strategies:

Section 1: Squaw Valley to Robinson Flat (Miles 0-30)

Elevation: +2,500ft / -2,000ft Key: Conservative start in darkness

Section 2: Robinson Flat to Foresthill (Miles 30-62)

Elevation: +6,500ft / -9,000ft Key: Survive Devil's Thumb and the canyon heat

Section 3: Foresthill to Rucky Chucky (Miles 62-78)

Elevation: +1,500ft / -3,000ft Key: Navigate Cal Street climbs without blowing up

Section 4: Rucky Chucky to Auburn (Miles 78-100)

Elevation: +3,000ft / -6,500ft Key: Empty the tank on runnable trail

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Sub-24 Hour Pacing Plan: Mile by Mile

Here's the reality: A sub-24 finish requires averaging 14:24/mile. But smart pacing means being SLOWER than average early and FASTER late.

Miles 0-4: Squaw Valley to Escarpment (5:00-5:50 AM)

Target Pace: 13:00-14:00/mile Effort: Feels ridiculously easy Terrain: Gradual climb, technical trail in darkness

Strategy:

• Headlamp on, don't trip in the dark
• Let faster runners pass—you'll see them again at mile 60
• Climb to Emigrant Pass conservatively
• Fuel early: 100 calories by mile 4

Critical mistake to avoid: Going out with the pack. They're going too fast.

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Miles 4-16: Escarpment to Robinson Flat (5:50-8:30 AM)

Target Pace: 12:30-13:30/mile Effort: Comfortable, conversational Terrain: Runnable trails, moderate climbs

Strategy:

• Sun's up, enjoy the views
• Establish your fueling rhythm (200-250 cal/hour)
• Watch your heart rate on climbs (stay Zone 2-3)
• Lyon Ridge descent: controlled, don't bomb it

Aid Station Focus:

• Red Star Ridge (Mile 16): 2-min stop
• First good checkpoint to assess how you feel

Checkpoint: You should hit Robinson Flat (Mile 30) in 6:15-6:45 hours. If you're faster than 6:15, you're going too hard.

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Miles 16-30: Red Star to Robinson Flat (8:30-11:45 AM)

Target Pace: 12:30-13:30/mile Effort: Starting to feel the miles Terrain: Rolling terrain, some technical sections

Strategy:

• Duncan Canyon: Stay focused on technical descent
• Miller's Defeat: Don't let the name be prophetic
• Robinson Flat is a major checkpoint—use it wisely

Robinson Flat (Mile 30.3) - Major Aid Station:

• Weigh in (check hydration status)
• Change socks if needed
• Refill all nutrition
• Out in 3-4 minutes max
• Cut-off: 11:00 AM (you should arrive by 10:45)

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Miles 30-38: Robinson Flat to Last Chance (11:45 AM-2:00 PM)

Target Pace: 14:00-15:00/mile Effort: Harder now, heat building Terrain: Big descent into canyon

Strategy:

• Devil's Thumb (Mile 47) is still ahead—don't blow your quads yet
• Long descent to Dusty Corners: Shuffle, don't pound
• Drink heavily—it's getting HOT
• First gel of runners hitting the wall: Stay patient

Critical warning: This section has buried many sub-24 dreams. The descent looks easy but it's quad-destroying.

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Miles 38-47: Last Chance to Devil's Thumb (2:00-4:15 PM)

Target Pace: 16:00-18:00/mile (includes hiking) Effort: Hard—this is the crux Terrain: El Dorado Canyon descent, then BRUTAL climb

Strategy:

• El Dorado Creek Canyon: Coolest section, soak your hat
• 2,500ft climb out: HIKE IT ALL
• Power hike technique: Hands on knees, steady rhythm
• Mental game: Everyone suffers here

Devil's Thumb (Mile 47.8):

• Cut-off: 4:45 PM
• Target arrival: 4:00-4:15 PM
• This is make-or-break checkpoint
• Quick aid station stop, then push

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Miles 47-55: Devil's Thumb to Michigan Bluff (4:15-6:00 PM)

Target Pace: 14:00-15:00/mile Effort: Recovery from Devil's Thumb Terrain: Runnable trail, rolling

Strategy:

• You survived Devil's—now bank some time
• Run the flats, hike the climbs (even small ones)
• Fuel aggressively—you'll need it for the night
• Mentally prepare: You're only halfway

Michigan Bluff (Mile 55.7):

• Cut-off: 7:00 PM
• Target: 6:00 PM (1 hour cushion is smart)
• Meet your crew, refuel, GO

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Miles 55-62: Michigan Bluff to Foresthill (6:00-8:00 PM)

Target Pace: 13:00-14:00/mile Effort: Push while you can Terrain: Big descent, then flat road

Strategy:

• Big descent to Volcano Canyon
• Don't hammer the downhill (remember your quads need to last 40 more miles)
• Bath Road into Foresthill: Only paved section, feels strange
• Sunset approaching—get headlamp ready

Foresthill (Mile 62):

• Cut-off: 8:30 PM
• Target: 7:45-8:00 PM
• MAJOR aid station, biggest crew access
• This is where pacers can join you (critical for mental boost)
• Don't linger—get in, refuel, grab pacer, GO

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Miles 62-70: Foresthill to Cal 1 (8:00-10:30 PM)

Target Pace: 15:00-17:00/mile Effort: Night running, fatigue setting in Terrain: Rollers, nothing flat

Strategy:

• Your pacer is fresh—use their energy
• Dardanelles: Death march for some, runnable for smart pacers
• Cal Street climbs start here (3 climbs ahead)
• Headlamp on, focus on the trail 10ft ahead

Night running tips:

• Don't overdrive your headlamp
• Shorter stride = less chance of tripping
• Talk to your pacer, stay mentally engaged
• This is when smart pacing pays off—you have energy when others are walking

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Miles 70-78: Cal Street Climbs to Rucky Chucky (10:30 PM-1:00 AM)

Target Pace: 16:00-19:00/mile (includes power hiking) Effort: Maximum sustainable Terrain: Three significant climbs, then river crossing

Strategy:

• Cal 1, Cal 2, Cal 3: Hike with purpose, run the downs/flats
• Don't try to run every step—strategic hiking saves you here
• Rucky Chucky River crossing: ICONIC moment, soak it in for 30 seconds

Rucky Chucky (Mile 78):

• Cut-off: 2:00 AM
• Target: 12:45-1:00 AM
• Wade across the river (volunteers assist)
• Final major checkpoint—you're 78% done!

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Miles 78-90: Rucky Chucky to Highway 49 (1:00-4:00 AM)

Target Pace: 14:00-16:00/mile Effort: Embrace the pain, you're close Terrain: Runnable trails, net downhill

Strategy:

• Green Gate: Run everything that's runnable
• Auburn Lake Trails: Technical in darkness, stay alert
• Do the math: You have 6 hours to cover 22 miles for sub-24
• This is manageable if you paced the first 78 right

Mental game:

• You're going to finish
• Pain is temporary
• Every step is closer to the oval

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Miles 90-100: Highway 49 to Placer High School (4:00-6:30 AM)

Target Pace: 13:00-15:00/mile Effort: EMPTY THE TANK Terrain: Final climb, then runnable to the finish

Strategy:

• No Name climb (Mile 93): Last significant climb, PUSH
• Once you crest it, you can see Auburn lights
• Run everything from Mile 95 onward
• Robie Point: Last aid station, grab a Coke and sprint to the track

The Finish:

• Placer High School track
• One lap around the oval
• Cross the line under 24 hours
• Enjoy your silver belt buckle

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Critical Cutoff Times (Sub-24 Strategy)

Here's your cutoff safety buffer:

| Aid Station | Mile | Cutoff | Target | Buffer | |-------------|------|--------|--------|--------| | Robinson Flat | 30.3 | 11:00 AM | 10:45 AM | 15 min | | Devil's Thumb | 47.8 | 4:45 PM | 4:15 PM | 30 min | | Michigan Bluff | 55.7 | 7:00 PM | 6:00 PM | 60 min | | Foresthill | 62 | 8:30 PM | 8:00 PM | 30 min | | Rucky Chucky | 78 | 2:00 AM | 1:00 AM | 60 min | | No Name | 93.5 | None | 5:30 AM | N/A | | Finish | 100.2 | 11:00 AM | 6:30 AM | 4.5hr |

Strategy: Banking time at Michigan Bluff and Rucky Chucky gives you breathing room for the unknowns.

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Heat Management Strategy

Western States runs in June—expect heat:

Forecasted 100°F+ day? Adjust your plan:

• Add 15-20 minutes to Robinson Flat target
• Ice in your hat at every aid station
• Dump water on yourself liberally
• Slow down in canyons (Miles 38-55)
• Speed up in evening/night when it's cooler

Heat calculation: Every 10°F over 75°F adds roughly 1% to your time. A 95°F day could add 45-60 minutes to your finish.

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Nutrition Plan for Western States

Miles 0-30: 200 cal/hour (gels, chews, bars) Miles 30-62: 250-300 cal/hour (add real food at aid stations) Miles 62-100: Whatever you can stomach (Coke and salt become your friends)

Sodium: 500-700mg per hour (critical in heat) Hydration: 16-24oz per hour (more in canyons)

Aid station strategy:

• Grab and go at minor stations (1 min)
• Refuel at major stations (Robinson, Foresthill, Rucky Chucky = 3-4 min)

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Your Pre-Race Checklist

Two weeks before race day:

• [ ] Load pacing plan into your GPS watch
• [ ] Set up aid station drop bags with crew
• [ ] Confirm pacer availability (Foresthill, Mile 62)
• [ ] Practice night running with headlamp
• [ ] Dial in your heat management strategy
• [ ] Memorize critical cutoff times
• [ ] Prepare multiple pacing scenarios (heat, GI issues, etc.)

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The Mental Blueprint

Western States will test you. Here's how to win mentally:

Miles 0-30: "I feel TOO easy. That's perfect." Miles 30-50: "This is where I earn my buckle." Miles 50-62: "I'm halfway. I've got this." Miles 62-78: "Everyone's suffering. I prepared for this." Miles 78-100: "I'm going to finish. Nothing can stop me."

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Get Your Western States Pacing Plan

Want a custom, segment-by-segment pacing plan for Western States? Upload the official course GPX to RunPaced, input your goal time, and download a Garmin-ready pacing strategy.

We'll calculate:

• Exact pace targets for each climb and descent
• Aid station arrival times
• Grade-adjusted pacing zones
• Cutoff time buffers
• Heat-adjusted scenarios

Because 100 miles is too far to wing it.

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Running Western States this year? What's your goal time? Drop a comment and I'll personally review your pacing strategy!