Week 10
Week of: August 31, 2026
Phase: Build
Target mileage: ~35 mi (standard) · ~42 mi (R2R2R)
Option A — R2R2R: If you're doing Rim to Rim to Rim in the Grand Canyon on September 3, follow the R2R2R track below. This replaces the entire week's training and then some.
Option B — Standard: If you're not doing R2R2R, follow the standard track below.
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 1 | 0:55 | 5.0 mi |
| Strength | 1 | 1:00 | — |
| Cycling | 2 | — | — |
| Special | 1 | 12:00 | 42.0 mi |
| Total | 5 | 13:55 | 47.0 mi |
Base Run
Duration: 55 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
Notes: Last run before the canyon. Keep it easy.
Gym B
Romanian deadlift pattern, single-leg work, and horizontal pulling. Targets the posterior chain and stability muscles that keep you upright at mile 40.
Duration: ~60 min
Format: 10 min cardio warmup / 5 exercises / 3 sets / 90 s rest
Warmup — 10 min easy cardio, rest as needed
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Romanian deadlift | 3 | 10 | Heavy |
| 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 |
Notes: Single-leg RDL is a balance exercise as much as a strength exercise. Use a weight you can control through the full range of motion without wobbling. Step-up height should be knee height or slightly below.
Rest Day
Travel to Phoenix. Off feet as much as possible. Hydrate well on the plane.
R2R2R — hiking/running
Est. Distance: ~42 mi
Est. Elevation Gain: ~11,000 ft
Est. Duration: 12–16 hours
Route: South Rim → North Rim → South Rim
Notes: The crown jewel of the training plan. More elevation gain than the Beast itself. Start conservative, eat and drink on a schedule. The second rim crossing is your dress rehearsal for what tired legs feel like at mile 30 of the Beast.
MTB Ride
Duration: As long as feels good
Effort: Easy
Notes: Active recovery. Legs will be wrecked. Spin easy, enjoy Sedona.
MTB Ride
Duration: As long as feels good
Effort: Easy
Notes: Second day in Sedona. Same approach — move, enjoy it, don't push.
Rest Day
Fly home. Off feet. You've earned it.
Rest Day
Full rest. The R2R2R will still be in your legs. Let it absorb.