50 Miler — Week 23
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 4:35 | 27.5 mi |
| Strength | 1 | — | — |
| Cycling | 1 | 0:45 | 5.0 mi |
| Total | 7 | 5:20 | 32.5 mi |
Base Run — running
Duration: 40 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Gym A — strength_training
Warmup — 10 min easy cardio, rest as needed
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Barbell back squat | 3 | 10 | Light–Moderate |
| Barbell deadlift | 3 | 10 | Light–Moderate |
| Barbell Bulgarian split squat | 3 | 12 | Light |
| Lat pull-down | 3 | 15 | Light–Moderate |
| Weighted seated calf raise | 3 | 15 | Light |
90 s rest between sets. Deload — do not chase numbers.
MTB Ride — cycling
Duration: 45 min
Est. Distance: ~5 mi
Effort: Easy
Base Run — running
Duration: 50 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
Easy run only — no quality work this week. Legs should start feeling snappy.
Shakeout Run + Strides — running
Duration: 35 min
Est. Distance: ~3.5 mi
Pace target: 10:16–11:38 /mi
Strides: 4 × 20 seconds at race effort — not a sprint, just a reminder to your legs what purposeful movement feels like. Full recovery between each.
Base Run — running
Duration: 50 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
Long Run — running
Duration: 100 min
Est. Distance: ~10 mi
Pace target: 10:16–11:38 /mi easy
Last run over 10 miles. Completely easy. If it doesn't feel easy, you're going too fast.
Rest Day — Rest
No workout
Beast of the East 50-Mile Training Plan · Week 23 of 24 · Taper Phase