50 Miler — Week 12
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 6:30 | 45.5 mi |
| Strength | 2 | — | — |
| Cycling | 1 | 1:30 | 10.0 mi |
| Total | 8 | 8:00 | 55.5 mi |
Base Run — running
Duration: 50 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
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.
MTB Ride — cycling
Duration: 90 min
Est. Distance: ~10 mi
Effort: Moderate
Tempo Run — running
Est. Distance: ~7 mi
Format: 1.5 mi easy warmup · 30 min tempo · 1.5 mi easy cooldown
Warmup: 1.5 miles easy
Main set: 30 minutes at tempo effort — comfortably hard, ~9:00–9:45 /mi. You can speak in short sentences but not hold a full conversation.
Cooldown: 1.5 miles easy
Notes: 30-minute tempo. Build to effort in the first 5 min — don't start at race pace.
Base Run + Strides — running
Duration: 55 min
Est. Distance: ~5.5 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 |
Rest Day — Rest
No workout
Long Run — running
Duration: 2:45
Est. Distance: ~16 mi
Pace target: 10:16–11:38 /mi easy
Start practicing aid station stops — pause at the halfway point for 3 minutes, eat, drink, go.
Long Run — running
Duration: 2:00
Est. Distance: ~12 mi
Pace target: 10:16–11:38 /mi easy
Back-to-back day 2. Biggest weekend yet (16+12 = 28 mi). Stay easy.
Beast of the East 50-Mile Training Plan · Week 12 of 24 · Build Phase