Week 17
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 10:25 | 53.0 mi |
| Strength | 2 | 0:50 | — |
| Cycling | 1 | 1:30 | — |
| Total | 8 | 12:45 | 53.0 mi |
Base Run
Duration: 50 min
Est. Distance: ~4.5 mi
Pace target: 10:16–11:38 /mi
BW Circuit A
Anti-extension core work and glute activation. The foundation movements for trail running stability.
Duration: ~25 min
Format: 3 rounds · 40 s work / 20 s rest · Rest as needed between rounds
| # | Exercise | Duration |
|---|---|---|
| 1 | Hip raise ▶ Demo | 40 s |
| 2 | Rest | 20 s |
| 3 | Plank | 40 s |
| 4 | Rest | 20 s |
| 5 | Bicycle crunch ▶ Demo | 40 s |
| 6 | Rest | 20 s |
| 7 | Reverse lunge | 40 s |
| 8 | Rest | 20 s |
| 9 | Lower lift ▶ Demo | 40 s |
| 10 | Rest | 20 s |
| 11 | Clams ▶ Demo | 40 s each side |
| 12 | Rest between rounds | As needed |
Base Run
Duration: 70 min
Est. Distance: ~6.5 mi
Pace target: 10:16–11:38 /mi
MTB Ride
Duration: 90 min
Effort: Moderate
Base Run
Duration: 55 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
BW Circuit A
Anti-extension core work and glute activation. The foundation movements for trail running stability.
Duration: ~25 min
Format: 3 rounds · 40 s work / 20 s rest · Rest as needed between rounds
| # | Exercise | Duration |
|---|---|---|
| 1 | Hip raise ▶ Demo | 40 s |
| 2 | Rest | 20 s |
| 3 | Plank | 40 s |
| 4 | Rest | 20 s |
| 5 | Bicycle crunch ▶ Demo | 40 s |
| 6 | Rest | 20 s |
| 7 | Reverse lunge | 40 s |
| 8 | Rest | 20 s |
| 9 | Lower lift ▶ Demo | 40 s |
| 10 | Rest | 20 s |
| 11 | Clams ▶ Demo | 40 s each side |
| 12 | Rest between rounds | As needed |
Long Run
Duration: 4:30
Est. Distance: ~22–24 mi
Pace target: Race effort throughout
Notes: This is lap 1 simulation. Run it like the race — aid station stops, nutrition every 45 min, walk the climbs. If you have access to the course, use it.
Long Run
Duration: 3:00
Est. Distance: ~15 mi
Pace target: 10:16–11:38 /mi easy
Notes: Lap 2 simulation on tired legs. This is the whole point. Shuffle if you have to. Finish it.
Rest Day
No workout
Beast of the East 50-Mile Training Plan · Week 17 of 24 · Peak Week