50 Miler — Week 13
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 3:35 | 26.5 mi |
| Strength | 2 | — | — |
| Cycling | 1 | 1:00 | 6.0 mi |
| Total | 8 | 4:35 | 32.5 mi |
Base Run — running
Duration: 40 min
Est. Distance: ~4 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 | Light–Moderate |
| Barbell deadlift | 3 | 10 | Light–Moderate |
| Barbell Bulgarian split squat | 3 | 12 | Light |
| Lat pull-down | 3 | 15 | Light–Moderate |
| Weighted seated calf raise | 3 | 15 | Light |
90 s rest between sets. Deload — do not chase numbers.
MTB Ride — cycling
Duration: 60 min
Est. Distance: ~6 mi
Effort: Easy–Moderate
Hill Repeats — running
Est. Distance: ~5 mi
Format: 1 mi easy warmup · 6 × 2 min uphill · jog down recovery · 1 mi easy cooldown
Warmup: 1 mile easy
Main set: 6 × 2 min uphill at hard effort — breathe hard, drive arms, shorten stride. Walk or jog back to start as full recovery.
Cooldown: 1 mile easy
Notes: Shorter session on a cutback week. 6 reps only.
Base Run + Strides — running
Duration: 45 min
Est. Distance: ~4.5 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 B — strength_training
2 rounds · 40 s work / 20 s rest · rest as needed between rounds
| # | Exercise | Duration |
|---|---|---|
| 1 | Single-leg hip raise | 40 s each side |
| 2 | Rest | 20 s |
| 3 | Opposite arm & leg balance | 40 s |
| 4 | Rest | 20 s |
| 5 | Lateral lunge | 40 s |
| 6 | Rest | 20 s |
| 7 | Plank with arm raise | 40 s |
| 8 | Rest | 20 s |
| 9 | Glute bridge march | 40 s |
| 10 | Rest | 20 s |
| 11 | Dead bug | 40 s |
| 12 | Rest between rounds | As needed |
Base Run — running
Duration: 60 min
Est. Distance: ~6 mi
Pace target: 10:16–11:38 /mi
Base Run — running
Duration: 70 min
Est. Distance: ~7 mi
Pace target: 10:16–11:38 /mi
No back-to-back this week — cutback.
Rest Day — Rest
No workout
Beast of the East 50-Mile Training Plan · Week 13 of 24 · Build Phase