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An easy, continuous effort at conversational pace. The foundation of the plan — most weeks have 3–4 of these.

Pace target: 10:16–11:38 /mi
Effort: You should be able to hold a full conversation
Duration: Varies by week (33 min in week 1 → 55 min at peak)
Notes: If it feels too easy, that's correct. These miles build the aerobic base that carries you through 50 miles.

Same easy effort as a Base Run, extended duration. Appears on Fridays throughout the plan. Becomes the primary training stimulus from week 5 onward.

Pace target: 10:16–11:38 /mi
Effort: Easy start to finish — no heroics
Duration: Builds from 90 min (week 5) to 4:30 (peak week)
Notes: Practice race nutrition on every long run over 90 minutes. Eat every 45 min, drink before you're thirsty. In peak weeks, the final hour is run at race effort.

Deliberately slow. Active recovery, not a workout.

Pace target: 11:30–15:06 /mi
Effort: Uncomfortably slow — that's the point
Duration: 30–45 min
Notes: If it feels too slow, you're doing it right.

Structured run with warmup, hard efforts, recovery jogs, and cooldown.

Format: 10 min warmup / 3 × (8 min hard + 3 min recovery) / 10 min cooldown
Total duration: ~50 min · Est. distance: ~4.9 mi

Very short, very easy. Used in race prep weeks.

Pace target: Very easy
Duration: 20–25 min
Notes: Include 4–6 × 20-second pickups at race effort if the legs feel good. Not sprints — just a reminder to your legs what purposeful movement feels like.

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

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.

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

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.

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

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

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.

Moderate effort ride. Road or trail. Appears Wednesday most weeks as cross-training volume.

Duration: 60–90 min depending on phase
Effort: Moderate — breathing hard but sustainable
Notes: Builds aerobic volume without running impact. Drops to easy effort in taper weeks.

Rim to Rim to Rim — Grand Canyon. South Rim → North Rim → South Rim. Week 10, September 3, 2026.

Est. distance: ~42 mi
Est. elevation gain: ~11,000 ft
Est. duration: 12–16 hours
Notes: The single biggest training effort of the entire plan — more gain than the Beast itself. Conservative start, eat every 45 min, walk the climbs. The second rim crossing is your dress rehearsal for miles 30–50 of the Beast.

Full rest. No structured workout.

Optional 20–30 min walk. No running. Used in late taper and race prep weeks.

Beast of the East 50-Mile Training Plan · Workout Menu