Marathon — Week 12
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 4:49 | 32.0 mi |
| Strength | 2 | — | — |
| Cycling | 1 | 1:00 | 6.0 mi |
| Total | 8 | 5:49 | 38.0 mi |
Base Run — running
Duration: 49 min
Est. Distance: ~4.5 mi
Pace target: 10:16–11:38 /mi
Gym B — strength_training
Warmup — 10 min easy cardio, rest as needed
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Romanian deadlift | 3 | 10 | Light–Moderate |
| Single-leg Romanian deadlift | 3 | 10 each | Light |
| Dumbbell step-up | 3 | 12 each | Light |
| Seated cable row | 3 | 15 | Light |
| Weighted seated calf raise | 3 | 15 | Light |
90 s rest between sets. Deload — do not chase numbers.
MTB Ride or Cross-Training — cycling
Duration: 60 min
Est. Distance: ~6 mi
Effort: Easy–Moderate
No bike? Substitute 45–60 min of any cross-training — elliptical, rowing, swimming, stationary bike, or an easy run. Moderate effort. The goal is aerobic volume without extra running impact.
Tempo Run — running
Est. Distance: ~5.5 mi
Format: 1.5 mi easy warmup · 20 min tempo · 1.5 mi easy cooldown
Warmup: 1.5 miles easy
Main set: 20 minutes at tempo effort — comfortably hard, ~9:00–9:45 /mi. Short sentences, not full conversation.
Cooldown: 1.5 miles easy
Notes: Shorter tempo on a cutback week — same effort, less volume.
Base Run + Strides — running
Duration: 49 min
Est. Distance: ~4.5 mi
Pace target: 10:16–11:38 /mi
Strides: After your easy run, add 4–6 × 20-second strides on flat ground — fast but controlled, not a sprint. Walk 60 s between each.
BW Circuit B — strength_training
2 rounds · 40 s work / 20 s rest · rest as needed between rounds
| # | Exercise | Duration |
|---|---|---|
| 1 | Single-leg hip raise | 40 s each side |
| 2 | Rest | 20 s |
| 3 | Opposite arm & leg balance | 40 s |
| 4 | Rest | 20 s |
| 5 | Lateral lunge | 40 s |
| 6 | Rest | 20 s |
| 7 | Plank with arm raise | 40 s |
| 8 | Rest | 20 s |
| 9 | Glute bridge march | 40 s |
| 10 | Rest | 20 s |
| 11 | Dead bug | 40 s |
| 12 | Rest between rounds | As needed |
Long Run — running
Duration: 49 min
Est. Distance: ~4.5 mi
Pace target: 10:16–11:38 /mi easy
Light back-to-back. Peak phase — and the biggest long runs of the plan — start next week.
Long Run — running
Duration: 2:22
Est. Distance: ~13 mi
Pace target: 10:16–11:38 /mi easy
No back-to-back stress this week — just a solid, easy long run.
Rest Day — Rest
No workout
Beast of the East Marathon Training Plan · Week 12 of 20 · Build Phase