50 Miler — Week 10
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 1 | 0:55 | 5.0 mi |
| Strength | 1 | — | — |
| Cycling | 2 | — | 20.0 mi |
| Special | 1 | 15:00 | 50.0 mi |
| Total | 5 | 15:55 | 75.0 mi |
Base Run — running
Duration: 55 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
Last run before the canyon. Keep it easy.
Gym B — strength_training
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 |
90 s rest between sets.
Rest Day — Rest
Travel to Phoenix. Off feet as much as possible. Hydrate on the plane.
R2R2R — hiking/running
Est. Distance: 50 mi
Est. Elevation Gain: 13,889 ft
Est. Duration: 15–18 hours
Route: South Rim → North Rim → South Rim via South Kaibab / North Kaibab
See R2R2R plan page for full pace plan, waypoint details, and logistics.
MTB Ride — cycling
Est. Distance: 10 mi
Active recovery. Legs will be wrecked. Spin easy, enjoy Sedona.
MTB Ride — cycling
Est. Distance: 10 mi
Second day in Sedona. Same approach — move, enjoy it, don't push.
Rest Day — Rest
Fly home. Off feet. You've earned it.
Rest Day — Rest
Full rest. The R2R2R is still in your legs. Let it absorb.
Beast of the East 50-Mile Training Plan · Week 10 of 24 · Build Phase