Marathon — Week 16
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 7:10 | 46.5 mi |
| Strength | 2 | — | — |
| Cycling | 1 | 1:25 | 9.0 mi |
| Total | 8 | 8:35 | 55.5 mi |
Base Run — running
Duration: 65 min
Est. Distance: ~6 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 | Moderate |
| Single-leg Romanian deadlift | 3 | 10 each | Moderate |
| Dumbbell step-up | 3 | 12 each | Moderate |
| Seated cable row | 3 | 15 | Moderate |
| Weighted seated calf raise | 3 | 15 | Moderate |
90 s rest between sets.
MTB Ride or Cross-Training — cycling
Duration: 85 min
Est. Distance: ~9 mi
Effort: Moderate
No bike? Substitute 60–90 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: ~7 mi
Format: 1.5 mi easy warmup · 30 min tempo · 1.5 mi easy cooldown
Warmup: 1.5 miles easy
Main set: 30 minutes at tempo effort — comfortably hard, ~9:00–9:45 /mi. Short sentences, not full conversation.
Cooldown: 1.5 miles easy
Notes: Volume is high this week — keep the tempo controlled, not heroic.
Base Run + Strides — running
Duration: 65 min
Est. Distance: ~6 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
3 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: 1:00
Est. Distance: ~5.5 mi
Pace target: 10:16–11:38 /mi easy
Back-to-back day 2. Legs will be trashed — that's expected. Easy effort only.
Long Run — running
Duration: 4:00
Est. Distance: ~22 mi
Pace target: 10:16–11:38 /mi easy
Longest run of the plan. Practice race-day fueling and gear exactly as you'll use them on race day. Last 4–5 miles at race effort.
Rest Day — Rest
No workout
Beast of the East Marathon Training Plan · Week 16 of 20 · Peak Phase