50 Miler — Week 22
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 5:25 | 38.5 mi |
| Strength | 1 | — | — |
| Cycling | 1 | 1:00 | 6.0 mi |
| Total | 7 | 6:25 | 44.5 mi |
Base Run — running
Duration: 45 min
Est. Distance: ~4.5 mi
Pace target: 10:16–11:38 /mi
Gym B — strength_training
Warmup — 10 min easy cardio, rest as needed
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Romanian deadlift | 3 | 10 | Moderate |
| 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 |
90 s rest between sets.
MTB Ride — cycling
Duration: 60 min
Est. Distance: ~6 mi
Effort: Easy–Moderate
Tempo Run — running
Est. Distance: ~6 mi
Format: 1.5 mi easy warmup · 20 min tempo · 1.5 mi easy cooldown
Warmup: 1.5 miles easy
Main set: 20 minutes at tempo effort — comfortably hard, ~9:00–9:45 /mi. You can speak in short sentences but not hold a full conversation.
Cooldown: 1.5 miles easy
Notes: Keep some intensity in the taper — short 20-min effort. The goal is to stay sharp, not add fitness.
Base Run + Strides — running
Duration: 40 min
Est. Distance: ~4 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.
Thanksgiving — if you need to shift this run, move it to Wednesday or Saturday.
Base Run — running
Duration: 60 min
Est. Distance: ~6 mi
Pace target: 10:16–11:38 /mi
Single easy run — no back-to-back this week.
Long Run — running
Duration: 3:00
Est. Distance: ~18 mi
Pace target: 10:16–11:38 /mi easy
Last substantial long run. Easy effort — no race-pace miles. You're sharpening now, not building.
Rest Day — Rest
No workout
Beast of the East 50-Mile Training Plan · Week 22 of 24 · Taper Phase