50 Miler — Week 5
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 4:00 | 30.0 mi |
| Strength | 2 | — | — |
| Cycling | 1 | 1:15 | 8.0 mi |
| Total | 8 | 5:15 | 38.0 mi |
Base Run — running
Duration: 50 min
Est. Distance: ~5 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 | Heavy |
| Barbell deadlift | 3 | 10 | Heavy |
| Barbell Bulgarian split squat | 3 | 12 | Moderate |
| Lat pull-down | 3 | 15 | Moderate |
| Weighted seated calf raise | 3 | 15 | Moderate |
90 s rest between sets.
MTB Ride — cycling
Duration: 75 min
Est. Distance: ~8 mi
Effort: Moderate
Hill Repeats — running
Est. Distance: ~6 mi
Format: 1 mi easy warmup · 8 × 2 min uphill · jog down recovery · 1 mi easy cooldown
Warmup: 1 mile easy
Main set: 8 × 2 min uphill at hard effort — breathe hard, drive arms, shorten stride. Walk or jog back to start as full recovery.
Cooldown: 1 mile easy
Notes: 8 reps at 2 minutes — biggest hill session yet. Push hard on the uphills and fully recover on the way down.
Base Run + Strides — running
Duration: 50 min
Est. Distance: ~5 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
3 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: 60 min
Est. Distance: ~6 mi
Pace target: 10:16–11:38 /mi
Long Run — running
Duration: 80 min
Est. Distance: ~8 mi
Pace target: 10:16–11:38 /mi easy
First long run of the plan. Practice eating and drinking every 45 minutes — same schedule you'll use on race day.
Rest Day — Rest
No workout
Beast of the East 50-Mile Training Plan · Week 5 of 24 · Base Phase