Week 24
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 2 | 0:45 | 3.5 mi |
| Special | 1 | — | — |
| Total | 3 | 0:45 | 3.5 mi |
Base Run
Duration: 25 min
Est. Distance: ~2 mi
Pace target: Very easy — just shake the legs out
Rest or Easy Walk
Optional 20 min walk. No running.
Shakeout Run
Duration: 20 min
Est. Distance: ~1.5–2 mi
Notes: A few easy strides. Remind your legs they know what to do. Done.
Rest Day
Full rest. Pack your drop bags. Confirm your nutrition plan. Lay out your gear.
Race day checklist:
- Drop bag for Crowder's Ridge (lap 2 start): headlamp, fresh socks, extra nutrition, dry layer
- Nutrition: eat every 45 min, drink before you're thirsty
- Poles if you use them — the climbs will thank you on lap 2
- Nothing new on race day — shoes, socks, nutrition all tested in training
Rest Day
Travel, logistics, sleep early. Eat a normal dinner — don't stuff yourself.
Beast of the East 50
Goal finish: ~15:45 elapsed
Course: 26.9 mi out-and-back × 2 · 9,326 ft total gain
Race strategy:
| Segment | Target pace | Notes |
|---|---|---|
| CR to Wolf's Den | 14:33 /mi | Hold back — you know this feels easy early |
| Wolf's Den to 161 | 14:26 /mi | Settle in |
| 161 to Boulders | 12:54 /mi | Faster section — don't surge |
| Boulders to 161 | 12:54 /mi | Same coming back |
| 161 to Wolf's Den | 15:28 /mi | Legs getting work now |
| Wolf's Den to CR | 16:22 /mi | Crowder's Ridge aid — 15 min dwell |
| CR to Wolf's Den | 15:27 /mi | Lap 2 begins. Fresh legs from the taper. |
| Wolf's Den to 161 | 15:28 /mi | Same as lap 1 — you've done this |
| 161 to Boulders | 16:08 /mi | Slightly slower, that's expected |
| Boulders to 161 | 16:08 /mi | Dig in |
| 161 to Wolf's Den | 19:35 /mi | Walk the climbs, run the flats |
| Wolf's Den to CR | 19:05 /mi | Bring it home |
Aid station dwell times: Wolf's Den 5 min · 161 5 min · Boulders 15 min · Crowder's Ridge 15 min (lap 2 start 10 min)
Rest Day
You just ran 50 miles. Sleep, eat, do nothing.
Beast of the East 50-Mile Training Plan · Week 24 of 24 · Race Week