The “ALL IN” Add On
By Sandi Nypaver, with guidance from Sage Canaday and Ray Nypaver
Running Plan by Sandi Nypaver & Sage Canaday
- 16 Weeks of Mindset Training (+ bonus tips)
- 16 Weeks of Physical Training (+bonus tips)
- Specific Advice for Mountain-Ultra-Trail Runners
- Strength Self-Assessment (with pictures)
- Pre-Run Warm-Up Routine (with pictures)
- Core Routine (with pictures)
- Training Guide (explains each type of workout)
- Key Training Zones Chart
- And more! (Heavy lifting, plyometrics, foam rolling, stretching, etc.)
This plan is meant to be an “add on” for any of The Sage Running Training Plans. It does not include an actual running plan. We’ve gotten amazing feedback on The “ALL IN” Marathon Plans, so we created this add on option so that everyone can benefit from the “ALL IN” materials, whether you’re training for a 5k road race or a 100-mile trail race.
*The above video was originally created for The “All In” BQ Marathon plan, but much of the information applies to The “ALL IN” Add On.
The “All In” Add On is unlike any other training plan on the market. Coach Sandi came up with the idea for this plan over 3 years ago, believing we could develop a plan that would do an even better job of helping people reach their goals. It combines years of research as well as all of our running and high-performance knowledge packaged together in a way so that all the information can be retained and utilized by anyone who uses this plan. We hope this plan will make you feel that you have us as your personal coaches, giving you all the information you need to be successful as you go.
The plan will take you on a 16-week journey, a journey that requires you to be “all in”. You’ll start off by performing a strength self-assessment that will help you prevent injuries and keep you running strong throughout the plan. We’ll also help get you into the right mindset to start the training plan. From there, for each week of the plan, there will be a section on Mindset Training and a section on Physical Training along with the actual running plan. The Mindset Training will give you the tools you need to perform at your highest level. We’ll help you learn to embrace any challenge, give you advice on how to decrease anxiety before key workouts and races, and teach you numerous mindset strategies that can help your mind relax and embrace the feeling of running fast. We aim to do all of this while making sure your joy for running is always there! (More on the mindset training below.)
The Physical Training topics include recovery, heat and altitude training, pre-race and race day fueling, posture and mobility, blood tests, running form, all aspects of tapering (carbo-loading, strength training, bodywork, etc.), creating a race day pacing plan depending on the course profile, and everything else you need to know about physically feeling your best on race day. Our goal while making this plan was to make it so that you’re not left with any crucial questions at the end.
You can’t be “all in” without including some running specific core work into your weekly training. Along with creating a core workout routine for you that can be made to fit into a busy schedule, we wrote in when we thought you should be doing your core workouts, mobility, and stretching under each day of the plan. This plan also contains a pre-run warm-up routine, examples of heavy lifting and plyometric routines, and advice on stretching and foam rolling. We wanted a plan that gives you every chance possible of reaching your goals!
More on Mindset Training…
There’s a reason why professional athletes and teams work with sports psychologists. At the highest level of sport, everyone is talented and ready to put in the work. The best athletes know that the difference between performing well and truly performing at their highest level possible is all in the mind. We realize that you may not be able to justify hiring a sports psychologist, so we spent years researching mindset training, neuroplasticity, and everything we could gather from the leading sports psychologists. In this plan, we share the best science-based advice with you that you can immediately incorporate into your training and daily life. Each week’s mindset training topic is multiple paragraphs long, providing the details you need without feeling overwhelming. Our goal is for you to approach all runs as well as race day with a relaxed confidence that will allow you to perform at your highest level possible, pushing past your former perceived limitations to have breakthrough performances. Furthermore, if you truly do the work of applying the advice, we believe this plan can help you create a high-performance mindset that will serve you in all areas of your life.