Week 20
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 5:25 | 28.5 mi |
| Strength | 1 | 1:00 | — |
| Cycling | 1 | 1:00 | — |
| Total | 7 | 7:25 | 28.5 mi |
Base Run
Duration: 45 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
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.
Base Run
Duration: 55 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
MTB Ride
Duration: 60 min
Effort: Easy–Moderate
Base Run
Duration: 45 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Long Run
Duration: 2:00
Est. Distance: ~10 mi
Pace target: 10:16–11:38 /mi easy
Base Run
Duration: 60 min
Est. Distance: ~5.5 mi
Pace target: 10:16–11:38 /mi easy
Rest Day
No workout
Beast of the East 50-Mile Training Plan · Week 20 of 24 · Taper Week 2