Week 9
| Category | Sessions | Total Time | Est. Distance |
|---|---|---|---|
| Running | 5 | 6:40 | 36.0 mi |
| Strength | 2 | 1:25 | — |
| Cycling | 1 | 1:25 | — |
| Total | 8 | 9:30 | 36.0 mi |
Base Run
Duration: 55 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
Gym A
Heavy compound lower body with vertical and horizontal pulling. The bread and butter session.
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 |
|---|---|---|---|
Barbell back squat ▶ Demo | 3 | 10 | Heavy |
Barbell deadlift ▶ Demo | 3 | 10 | Heavy |
Barbell Bulgarian split squat ▶ Demo | 3 | 12 | Moderate |
Lat pull-down ▶ Demo | 3 | 15 | Moderate |
| Weighted seated calf raise | 3 | 15 | Moderate |
Weight guidance: Heavy = challenging but form stays clean for all reps. Moderate = 2–3 reps left in the tank. Deload weeks: drop one level across the board.
Base Run
Duration: 65 min
Est. Distance: ~6 mi
Pace target: 10:16–11:38 /mi
MTB Ride
Duration: 85 min
Effort: Moderate
Base Run
Duration: 55 min
Est. Distance: ~5 mi
Pace target: 10:16–11:38 /mi
BW Circuit A
Anti-extension core work and glute activation. The foundation movements for trail running stability.
Duration: ~25 min
Format: 3 rounds · 40 s work / 20 s rest · Rest as needed between rounds
| # | Exercise | Duration |
|---|---|---|
| 1 | Hip raise ▶ Demo | 40 s |
| 2 | Rest | 20 s |
| 3 | Plank | 40 s |
| 4 | Rest | 20 s |
| 5 | Bicycle crunch ▶ Demo | 40 s |
| 6 | Rest | 20 s |
| 7 | Reverse lunge | 40 s |
| 8 | Rest | 20 s |
| 9 | Lower lift ▶ Demo | 40 s |
| 10 | Rest | 20 s |
| 11 | Clams ▶ Demo | 40 s each side |
| 12 | Rest between rounds | As needed |
Long Run
Duration: 2:15
Est. Distance: ~12 mi
Pace target: 10:16–11:38 /mi
Notes: First back-to-back weekend. Run easy — you have Saturday too.
Long Run
Duration: 1:30
Est. Distance: ~8 mi
Pace target: 10:16–11:38 /mi
Notes: Run on tired legs. This is the point. Keep it easy.
Rest Day
No workout
Beast of the East 50-Mile Training Plan · Week 9 of 24 · Build Phase