50 Miler — Week 4
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 3:20 | 20.0 mi |
| Strength | 2 | — | — |
| Cycling | 1 | 0:45 | 5.0 mi |
| Total | 8 | 4:05 | 25.0 mi |
Base Run — running
Duration: 30 min
Est. Distance: ~3 mi
Pace target: 10:16–11:38 /mi
Gym B — strength_training
Warmup — 10 min easy cardio, rest as needed
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Romanian deadlift | 3 | 10 | Light–Moderate |
| Single-leg Romanian deadlift | 3 | 10 each | Light |
| Dumbbell step-up | 3 | 12 each | Light |
| Seated cable row | 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 — active recovery
Base Run — running
Duration: 40 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Easy run only — no hill repeats on cutback weeks.
Base Run + Strides — running
Duration: 40 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Strides: After your easy run, add 4–6 × 20-second strides on flat ground — fast but controlled, not a sprint. Walk 60 s between each.
BW Circuit B — strength_training
2 rounds · 40 s work / 20 s rest · rest as needed between rounds
| # | Exercise | Duration |
|---|---|---|
| 1 | Single-leg hip raise | 40 s each side |
| 2 | Rest | 20 s |
| 3 | Opposite arm & leg balance | 40 s |
| 4 | Rest | 20 s |
| 5 | Lateral lunge | 40 s |
| 6 | Rest | 20 s |
| 7 | Plank with arm raise | 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 |
Base Run — running
Duration: 40 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Base Run — running
Duration: 50 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
Rest Day — Rest
No workout
Beast of the East 50-Mile Training Plan · Week 4 of 24 · Base Phase