Week 22
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 4 | 2:40 | 14.0 mi |
| Cycling | 1 | 0:45 | — |
| Total | 5 | 3:25 | 14.0 mi |
Monday 11/23
Base Run
Run
⌄
Base Run
Duration: 40 min
Est. Distance: ~3.5 mi
Pace target: 10:16–11:38 /mi
Tuesday 11/24
Base Run + BW Circuit + BW Circuit — 2 rounds only · 40 s work / 20 s rest
Run BW Circuit — 2 rounds only · 40 s work / 20 s rest
⌄
Base Run + BW Circuit
Run Duration: 35 min
Est. Distance: ~3 mi
Pace target: 10:16–11:38 /mi
BW Circuit — 2 rounds only · 40 s work / 20 s rest
| Exercise | Duration |
|---|---|
Hip raise ▶ Demo | 40 s |
| Plank | 40 s |
Bicycle crunch ▶ Demo | 40 s |
Short and easy. Core only.
Wednesday 11/25
MTB Ride
Ride
⌄
MTB Ride
Duration: 45 min
Effort: Very easy spin
Thursday 11/26 — Thanksgiving
Rest or Easy Walk
Rest
⌄
Rest or Easy Walk
No structured workout. Walk after dinner if you want to move. Don't run.
Friday 11/27
Base Run
Run
⌄
Base Run
Duration: 50 min
Est. Distance: ~4.5 mi
Pace target: 10:16–11:38 /mi
Saturday 11/28
Base Run
Run
⌄
Base Run
Duration: 35 min
Est. Distance: ~3 mi
Pace target: 10:16–11:38 /mi
Sunday 11/29
Rest Day
Rest
⌄
Rest Day
No workout
Beast of the East 50-Mile Training Plan · Week 22 of 24 · Taper Week 4