Week 23
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 4 | 1:55 | 9.5 mi |
| Cycling | 1 | 0:35 | — |
| Total | 5 | 2:30 | 9.5 mi |
Monday 11/30
Base Run
Run
⌄
Base Run
Duration: 35 min
Est. Distance: ~3 mi
Pace target: 10:16–11:38 /mi
Tuesday 12/1
Base Run
Run
⌄
Base Run
Duration: 30 min
Est. Distance: ~2.5 mi
Pace target: 10:16–11:38 /mi
Wednesday 12/2
MTB Ride
Ride
⌄
MTB Ride
Duration: 35 min
Effort: Very easy spin — just keep the legs moving
Thursday 12/3
Shakeout Run
Run
⌄
Shakeout Run
Duration: 25 min
Est. Distance: ~2 mi
Notes: Include 4–6 × 20-second pickups at race effort. Not sprints — just a reminder to your legs what it feels like to move with purpose.
Friday 12/4
Base Run
Run
⌄
Base Run
Duration: 25 min
Est. Distance: ~2 mi
Pace target: 10:16–11:38 /mi
Saturday 12/5
Rest or Easy Walk
Rest
⌄
Rest or Easy Walk
Optional 20–30 min walk only. No running.
Sunday 12/6
Rest Day
Rest
⌄
Rest Day
No workout. Start thinking about race logistics — drop bags, nutrition plan, headlamp, crew if any.
Beast of the East 50-Mile Training Plan · Week 23 of 24 · Race Prep Week 1