50 Miler — Week 24
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 3 | 1:00 | 6.0 mi |
| Special | 1 | — | — |
| Total | 4 | 1:00 | 6.0 mi |
Monday 12/7
Base Run
Run
⌄
Base Run — running
Duration: 25 min
Est. Distance: ~2.5 mi
Pace target: 10:16–11:38 /mi
Very easy. Just keep the legs moving.
Tuesday 12/8
Shakeout Run + Strides
Run
⌄
Shakeout Run + Strides — running
Duration: 20 min
Est. Distance: ~2 mi
Pace target: 10:16–11:38 /mi
Strides: 4 × 20 sec at race effort. That's it.
Wednesday 12/9
Rest or Easy Walk
Rest
⌄
Rest or Easy Walk — Rest
Optional 20–30 min walk. No running.
Thursday 12/10
Shakeout Run
Run
⌄
Shakeout Run — running
Duration: 15 min
Est. Distance: ~1.5 mi
Pace target: 10:16–11:38 /mi
10–15 min easy. A few strides if legs feel heavy. Pack your drop bags.
Friday 12/11
Rest Day
Rest
⌄
Rest Day — Rest
Full rest. Travel if needed. Gear check. Normal dinner — don't stuff yourself. Sleep early.
Saturday 12/12
Beast of the East 50-Mile
Run
⌄
Beast of the East 50-Mile — running
Race Day Strategy
| Segment | Dwell | Clock Start | Clock End | ET | Pace |
|---|---|---|---|---|---|
| CR to Wolf's Den | 8:10 | 9:30 | 1:20 | 14:33 /mi | |
| Wolf's Den | 5:00 | ||||
| Wolf's Den to 161 | 9:35 | 10:45 | 2:35 | 14:26 /mi | |
| 161 | 5:00 | ||||
| 161 to Boulders | 10:50 | 11:30 | 3:20 | 12:54 /mi | |
| Boulders | 15:00 | ||||
| Boulders to 161 | 11:45 | 12:25 | 4:15 | 12:54 /mi | |
| 161 | 5:00 | ||||
| 161 to Wolf's Den | 12:30 | 13:45 | 5:35 | 15:28 /mi | |
| Wolf's Den | 5:00 | ||||
| Wolf's Den to CR | 13:50 | 15:20 | 7:10 | 16:22 /mi | |
| Crowder's Ridge | 15:00 | ||||
| CR to Wolf's Den | 15:35 | 17:00 | 8:50 | 15:27 /mi | |
| Wolf's Den | 5:00 | ||||
| Wolf's Den to 161 | 17:05 | 18:20 | 10:10 | 15:28 /mi | |
| 161 | 5:00 | ||||
| 161 to Boulders | 18:25 | 19:15 | 11:05 | 16:08 /mi | |
| Boulders | 15:00 | ||||
| Boulders to 161 | 19:30 | 20:20 | 12:10 | 16:08 /mi | |
| 161 | 5:00 | ||||
| 161 to Wolf's Den | 20:25 | 22:00 | 13:50 | 19:35 /mi | |
| Wolf's Den | 10:00 | ||||
| Wolf's Den to CR | 22:10 | 23:55 | 15:45 | 19:05 /mi | |
| Finish | 15:45 |
See race-plan page for full detail.
Sunday 12/13
Rest Day
Rest
⌄
Rest Day — Rest
You just ran 50 miles. Sleep, eat, do nothing.
Beast of the East 50-Mile Training Plan · Week 24 of 24 · Race Week Phase