Week 4
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 4:30 | 24.0 mi |
| Strength | 2 | 1:25 | — |
| Cycling | 1 | 1:15 | — |
| Total | 8 | 7:10 | 24.0 mi |
Base Run
Duration: 55 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
Gym B
Romanian deadlift pattern, single-leg work, and horizontal pulling. Targets the posterior chain and stability muscles that keep you upright at mile 40.
Duration: ~60 min
Format: 10 min cardio warmup / 5 exercises / 3 sets / 90 s rest
Warmup — 10 min easy cardio, rest as needed
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Romanian deadlift | 3 | 10 | Heavy |
| 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 |
Notes: Single-leg RDL is a balance exercise as much as a strength exercise. Use a weight you can control through the full range of motion without wobbling. Step-up height should be knee height or slightly below.
Base Run
Duration: 50 min
Est. Distance: ~4.5 mi
Pace target: 10:16–11:38 /mi
MTB Ride
Duration: 75 min
Effort: Moderate
Base Run
Duration: 45 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
BW Circuit B
Single-leg balance and hip stability work. Targets the muscles that keep you from rolling an ankle on technical terrain and maintain form when you're exhausted.
Duration: ~25 min
Format: 3 rounds · 40 s work / 20 s rest · Rest as needed between rounds
| # | Exercise | Duration |
|---|---|---|
| 1 | Single-leg hip raise ▶ Demo | 40 s each side |
| 2 | Rest | 20 s |
| 3 | Opposite arm & leg balance ▶ Demo | 40 s |
| 4 | Rest | 20 s |
| 5 | Lateral lunge | 40 s |
| 6 | Rest | 20 s |
| 7 | Plank with arm raise ▶ Demo | 40 s |
| 8 | Rest | 20 s |
| 9 | Glute bridge march | 40 s |
| 10 | Rest | 20 s |
| 11 | Dead bug | 40 s |
| 12 | Rest between rounds | As needed |
Notes: Dead bug — lie on your back, arms straight up, knees bent 90°. Lower opposite arm and leg toward the floor while keeping your lower back flat. Return and switch. Slow and controlled beats fast and sloppy every time.
Base Run
Duration: 75 min
Est. Distance: ~6.5 mi
Pace target: 10:16–11:38 /mi
Base Run
Duration: 45 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Rest Day
No workout
Beast of the East 50-Mile Training Plan · Week 4 of 24 · Base Phase