50 Miler — Week 1
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 2:40 | 21.0 mi |
| Strength | 2 | — | — |
| Cycling | 1 | 1:00 | 6.0 mi |
| Total | 8 | 3:40 | 27.0 mi |
Base Run — running
Duration: 30 min
Est. Distance: ~3 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 | Moderate |
| Barbell deadlift | 3 | 10 | Moderate |
| 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 — cycling
Duration: 60 min
Est. Distance: ~6 mi
Effort: Moderate
Hill Repeats — running
Est. Distance: ~5 mi
Format: 1 mi easy warmup · 6 × 1:30 uphill · jog down recovery · 1 mi easy cooldown
Warmup: 1 mile easy
Main set: 6 × 1:30 uphill at hard effort — breathe hard, drive arms, shorten stride. Walk or jog back to start as full recovery.
Cooldown: 1 mile easy
Notes: Find a hill that takes 90–120 seconds to climb at hard effort. This is your one hard session of the week.
Base Run — running
Duration: 40 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
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 |
Base Run — running
Duration: 40 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Base Run — running
Duration: 50 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
Rest Day — Rest
No workout
Beast of the East 50-Mile Training Plan · Week 1 of 24 · Base Phase