50 Miler — Week 7
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 10:40 | 47.0 mi |
| Strength | 1 | — | — |
| Cycling | 1 | 1:20 | 9.0 mi |
| Total | 7 | 12:00 | 56.0 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 | Moderate |
| Barbell deadlift | 3 | 10 | Moderate |
| Barbell Bulgarian split squat | 3 | 12 | Light–Moderate |
| Lat pull-down | 3 | 15 | Moderate |
| Weighted seated calf raise | 3 | 15 | Moderate |
90 s rest between sets. Deload from heavy this week — protect the legs for Saturday's 50K.
MTB Ride — cycling
Duration: 80 min
Est. Distance: ~9 mi
Effort: Moderate
Easy Run — running
Duration: 40 min
Est. Distance: ~4 mi
Pace target: 10:16–11:38 /mi
Hill repeats swapped out this week — easy running only. Save the legs for Saturday.
Base Run + Strides — running
Duration: 50 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
Strides: 4 × 20-second strides, easy and controlled — not a sprint. Walk 60 s between each.
BW Circuit skipped this week — no added single-leg/plyo loading before the 50K. Light mobility/stretching only if you want something extra.
Shakeout Run — running
Duration: 20 min
Est. Distance: ~2 mi
Pace target: Easy — conversational
Short shakeout only, trimmed from the usual Friday run. Legs stay fresh for tomorrow. Prep gear, food, and route tonight.
Kings to Crowders 50K — hiking/running
Est. Distance: ~31 mi
Route: Kings Mountain area → Crowders Mountain State Park — reversed direction and different start/finish trailhead from the original plan (see `kings-crowders-50k.gpx`)
Est. Duration: 8–11 hours — rough estimate; the GPX route has no elevation data loaded, and this is rocky, technical NC/SC Piedmont trail, so treat pacing as fluid and adjust splits once you're on the ground.
Notes: Mini dress rehearsal for R2R2R — same pack, shoes, poles (if you'll use them at the canyon), and nutrition/hydration strategy you plan to run at the Grand Canyon. Confirm the new start-point parking/logistics before Saturday. Start early, plan water/aid stops, and treat the back half as practice for moving on tired legs.
Rest Day — Rest
Full rest. The 50K will still be in the legs — let it absorb. No workout.
Beast of the East 50-Mile Training Plan · Week 7 of 24 · Base Phase