Week 21
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 4:05 | 21.5 mi |
| Strength | 1 | 1:00 | — |
| Cycling | 1 | 0:50 | — |
| Total | 7 | 5:55 | 21.5 mi |
Base Run
Duration: 40 min
Est. Distance: ~3.5 mi
Pace target: 10:16–11:38 /mi
Gym A
Heavy compound lower body with vertical and horizontal pulling. The bread and butter session.
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 |
|---|---|---|---|
Barbell back squat ▶ Demo | 3 | 10 | Heavy |
Barbell deadlift ▶ Demo | 3 | 10 | Heavy |
Barbell Bulgarian split squat ▶ Demo | 3 | 12 | Moderate |
Lat pull-down ▶ Demo | 3 | 15 | Moderate |
| Weighted seated calf raise | 3 | 15 | Moderate |
Weight guidance: Heavy = challenging but form stays clean for all reps. Moderate = 2–3 reps left in the tank. Deload weeks: drop one level across the board.
Base Run
Duration: 45 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
MTB Ride
Duration: 50 min
Effort: Easy
Base Run
Duration: 40 min
Est. Distance: ~3.5 mi
Pace target: 10:16–11:38 /mi
Base Run
Duration: 75 min
Est. Distance: ~6.5 mi
Pace target: 10:16–11:38 /mi
Base Run
Duration: 45 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Rest Day
No workout
Beast of the East 50-Mile Training Plan · Week 21 of 24 · Taper Week 3