Marathon — Week 19
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 4:08 | 23.0 mi |
| Strength | 1 | — | — |
| Cycling | 1 | 0:35 | 4.0 mi |
| Total | 7 | 4:43 | 27.0 mi |
Base Run — running
Duration: 38 min
Est. Distance: ~3.5 mi
Pace target: 10:16–11:38 /mi
Gym A — strength_training
Warmup — 10 min easy cardio, rest as needed
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Barbell back squat | 3 | 10 | Light–Moderate |
| Barbell deadlift | 3 | 10 | Light–Moderate |
| Barbell Bulgarian split squat | 3 | 12 | Light |
| Lat pull-down | 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: 35 min
Est. Distance: ~4 mi
Effort: Easy
No bike? Substitute 30–40 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.
Base Run — running
Duration: 49 min
Est. Distance: ~4.5 mi
Pace target: 10:16–11:38 /mi
Easy run only — no tempo this week. Legs should start feeling snappy.
Shakeout Run + Strides — running
Duration: 30 min
Est. Distance: ~3 mi
Pace target: 10:16–11:38 /mi
Strides: 4 × 20 seconds at race effort — not a sprint, just a reminder to your legs what purposeful movement feels like.
Full recovery between each.
Base Run — running
Duration: 44 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Long Run — running
Duration: 1:27
Est. Distance: ~8 mi
Pace target: 10:16–11:38 /mi easy
Last long run before the race. Completely easy — this is about staying loose, not building fitness.
Rest Day — Rest
No workout
Beast of the East Marathon Training Plan · Week 19 of 20 · Taper Phase