Marathon — Week 7
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 5:04 | 34.0 mi |
| Strength | 2 | — | — |
| Cycling | 1 | 1:10 | 7.0 mi |
| Total | 8 | 6:14 | 41.0 mi |
Base Run — running
Duration: 54 min
Est. Distance: ~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 | Heavy |
| Barbell deadlift | 3 | 10 | Heavy |
| Barbell Bulgarian split squat | 3 | 12 | Moderate |
| Lat pull-down | 3 | 15 | Moderate |
| Weighted seated calf raise | 3 | 15 | Moderate |
90 s rest between sets.
MTB Ride or Cross-Training — cycling
Duration: 70 min
Est. Distance: ~7 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.
Hill Repeats — running
Est. Distance: ~6 mi
Format: 1 mi easy warmup · 8 × 2:00 uphill · jog down recovery · 1 mi easy cooldown
Warmup: 1 mile easy
Main set: 8 × 2:00 uphill at hard effort — breathe hard, drive arms, shorten stride. Walk or jog back to start as full recovery.
Cooldown: 1 mile easy
Notes: Same rep count as last week, but now it's the hard day inside a back-to-back week.
Base Run + Strides — running
Duration: 54 min
Est. Distance: ~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 A — strength_training
3 rounds · 40 s work / 20 s rest · rest as needed between rounds
| # | Exercise | Duration |
|---|---|---|
| 1 | Hip raise | 40 s |
| 2 | Rest | 20 s |
| 3 | Plank | 40 s |
| 4 | Rest | 20 s |
| 5 | Bicycle crunch | 40 s |
| 6 | Rest | 20 s |
| 7 | Reverse lunge | 40 s |
| 8 | Rest | 20 s |
| 9 | Lower lift | 40 s |
| 10 | Rest | 20 s |
| 11 | Clams | 40 s each side |
| 12 | Rest between rounds | As needed |
Long Run — running
Duration: 54 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi easy
Back-to-back day 1. Easy shakeout ahead of tomorrow's longer effort — don't burn extra matches.
Long Run — running
Duration: 2:22
Est. Distance: ~13 mi
Pace target: 10:16–11:38 /mi easy
Back-to-back day 2 — the long run of the pair. Fuel every 45 minutes. Sunday is full rest.
Rest Day — Rest
No workout
Beast of the East Marathon Training Plan · Week 7 of 20 · Build Phase