He’s Been Chasing a Sub-3 Marathon Since 2018. Here’s why it’s now within reach.

He’s Been Chasing a Sub-3 Marathon Since 2018. Here’s why it’s now within reach.

by | Jun 4, 2026 | Training

More mileage? More speed work? A different training approach altogether? Or do I just need to trust the process and keep going? When you feel like you’re doing everything right but you’re feeling stuck, what do you do next? Those are all the questions my athlete, Harsh, had when we started working together. He has been running marathons since 2017. He’s now done 19 of them and got himself to a PR of 3:07 by his own research and dedication to the process.

3:07 is a fantastic time, but he knew he had more in him. He’d been chasing a Boston Qualifier, which for him means sub-3, since he crossed the finish line of his very first NYC Marathon back in 2018 and thought, “I want to come back and do this faster.”

Harsh had been running 45-55 miles a week, doing workouts like 10 x 800m and 6 x 10 minutes at threshold during the week and long runs ending with 6 miles at marathon pace on weekends. On paper, he was doing a lot of things right. Yet he was questioning whether his training and running knowledge could get him to his goal of running a sub-3 marathon.

When I started looking at Harsh’s past training, I noticed the mileage wasn’t sustainable with the intensity he was doing when he was deep in marathon training, so it could only be held for a few weeks before the fatigue would force him to slow down. Until the body is truly comfortable handling more volume, adding more intensity creates more fatigue, not more fitness.

So that’s where we started.

Last summer, instead of loading up on speed work, we spent a lot of time building his mileage into the sixties. Some hill work here and there, but nothing aggressive. The workouts were light on purpose. The goal was simple – get Harsh comfortable handling more mileage while feeling good doing it. When he kept telling me how strong he was feeling, I knew the plan was working.

This year, Harsh has already PR’d at three races in a row.

A hilly half marathon. A four-mile race, which was 70 seconds faster than his previous time at that same course. And then another hilly half marathon, where he ran 1:28:16 and crushed his sub-90-minute goal by nearly two full minutes.

His half marathon PR a year ago was 1:31:27. He dropped it by over three minutes.

 

When that finish line came, Harsh wasn’t surprised. We both knew from his training that he was ready. His workouts had already told us. On our pre-race call we both acknowledged we knew he was in sub 1:30 shape, the race was just making it official.

What made the difference wasn’t one magic workout. It was a lot of small things done consistently and done right.

Harsh didn’t just tolerate the training. He found a way to enjoy it, to stay curious about it, to trust that the work was adding up even when he couldn’t see it yet. At the end of the half marathon block, he told me he hasn’t felt this confident going into a race in a long time.

Harsh is still chasing his sub-3, but it’s no longer a question of if he’ll get there, it’s when.

We’re going to keep making sure nothing is forced. It’s all just the next logical step up. We know it’s working. He’s in the best shape of his running life and closer than ever to that goal.

If you’re reading this and something about Harsh’s story sounds familiar, like you’re putting in the consistency and smart training but feel like you should be running faster than you are, one of the most valuable things you can learn is how to look at your own training data and know whether you’re making the same kind of mistake he was.

That’s one of the core things we teach in the Breakthrough Lab. How to analyze your training so you can identify exactly what’s working, what isn’t, and what needs to change. And if you’re not sure what you’re seeing in your data, that’s what our monthly live coaching call is for. You can submit your training data directly and get real feedback from both Sage and me on what it’s telling you.

If you want to learn more, you can check out the Breakthrough Lab here or reach out to me directly at sandi.higherrunning@gmail.com. I’m happy to answer any questions.

— coach Sandi Nypaver

The Heart of Good Coaching

The Heart of Good Coaching

by | Apr 5, 2026 | Uncategorized

by Sandi Nypaver, Higher Running Co-Founder

Photo: Luke Webster

 

Good coaching isn’t just about having a lot of running knowledge. It’s about the ability to use all your knowledge and figure out how to apply it just right for each individual you are coaching. And most importantly, great coaching is about having genuine care for your athletes and their total well-being, not just their running results. That’s really the heart of it. If a coach is driven by a flexible job, rushing through work so they can do other things, a big audience/ego, and trying to make “easy money”, they’re going to be a crappy coach. And some will get away with it. But if genuine care is at the heart of everything a coach does, it’s going to make for some damn good coaching. Not only will athletes keep growing year after year, they’ll be able to honestly say that the coaching relationship had a positive, meaningful impact on their entire lives.

I started coaching all the way back in 2014. There have been a few instances in my life where I felt all I had to do was take a step forward and a path would magically appear. To me, it’s been a sign that I’m doing exactly what I’m supposed to be doing at that moment. That’s precisely how getting into coaching played out. I had a wonderful woman ask me to help her train for the Leadville 100 mile trail run and I knew coaching was what I was meant to do.

Learning about all things running, from physiology to mental performance to all kinds of training philosophies, is both a passion and an obsession. Even after taking numerous courses and reading hundreds of books, I still start most days by drinking coffee, eating breakfast, and reading about running. While I’m not always learning anything new material-wise, I often appreciate the refresher, a different way of saying something, and the opportunity to think analytically and creatively. Then there are also many days where I listen to a running podcast or go to bed reading about running, though at times I need a break to gain clarity about my own thoughts.

In today’s world, anyone can have knowledge. Not everyone knows what to do with it. When I consider everything I know about running, my mind often goes to the training principles that have stood the test of time. Gradual progression, lots of easy running, recovery to allow for adaptations, different training intensities throughout the year, the importance of a certain volume to be able to better withstand higher intensities, etc. But there are still countless ways to apply these things. While often I use the “least specific to most specific” approach for well-trained athletes (they’ve already developed a good aerobic base), even when people are training for the same races and aiming for around the same time, their training could look very different. And knowing how to adjust training and manipulate workouts for individual needs is still something that is often lacking in running books.

What I’m about to say may seem like an abrupt change and a little controversial to some, but bear with me, I’ll tie it back together. I genuinely love my athletes. Not the same way I love my family, and yes, they are paying me, but I love them. Some of my athletes I’ve been coaching for over a decade. I know what their kids are up to, I’ve seen a few go through tragic losses, they’ve trusted me with worries, and I’ve gotten to see them through their most joyous moments of running and life as well. I don’t take any of that lightly and my athletes know it. And I truly believe that when an athlete knows they’re cared for and that I genuinely care about their health, well-being and happiness, they are in a position to train and perform to the best of their abilities in whatever stage of life they are in.

Everything I’ve shared above is something I know every Higher Running coach can relate to. I’ll be the first to admit I have high standards when it comes to coaching, but because every single coach here genuinely cares about people and has a true passion for coaching, they appreciate the standard of coaching we expect here at Higher Running. Each coach also has a small athlete roster, so that level of care can always be maintained. And I believe that’s why all of our coaches have many athletes they’ve worked with for years and why we often fill up, even in an era where there are hundreds of run coaches and companies to choose from. Higher Running was founded on passion for running and genuine care for people, and that will forever be our compass.

You’re within 5 minutes of a sub-3 hour marathon.

by | Apr 4, 2026 | Purpose of Different Runs, Training, Uncategorized

What’s actually holding you back from sub-3?

For some runners, more volume can be very beneficial. For others, the main limiter is threshold fitness or raw speed. It comes down to knowing what’s holding you back. If your 5k-10k PRs are better than your marathon PR (i.e. you’re an 18 min 5k runner or faster) things that might help are more long runs with marathon paced work, a mileage increase, and/or more threshold runs.

Here are some threshold workout examples:

  • 2 x 3 miles (2-3 min easy) at threshold pace (~6:42-6:34 min/mile, 4:10-4:05min/km)

  • 10-12 x 3 min (1 min easy) at ~4-8s faster than threshold pace

  • 2miles -2 miles -2 miles -1 mile (2-3 min easy) at threshold pace, or do a progression starting a little over threshold pace and ending the mile a little under.

However, before you start marathon training or in the first phase of training for a marathon, you’ll want to focus on faster, shorter workouts. This could be everything from 12 second to 1 minute hill reps, to 200s, and 3-4 min intervals at VO2 max pace. Then even as you get more into marathon specific training, you can still add in more touches of speed without running yourself into the ground.

These are some specific ideas:

  • 8 x 30s (1 min easy) or 5-6 x 1 min fast (1 min easy) after the end of a threshold run

  • 10 x 800m (1-1.5 min easy) at ~10k pace

But what if you’re already in your final 8 weeks of marathon training?

If you’re in your final 8 weeks, the goal shifts. You’re not trying to close the gap, you’re building fitness and getting comfortable at sub-3 pace.This could look like 4 x 3-4 miles at current marathon fitness pace builds the endurance and strength to hold your pace on race day. Or, 10 x 1 mile at 6:52/mi (4:16/km) gets you touches of sub-3 pace in your long runs without overdoing it, while still supporting your current marathon fitness.

Training Considerations for Mountain Trail Races

Training Considerations for Mountain Trail Races

by | Mar 29, 2026 | Trail Running

By Higher Running Coach, Jake Head

Spring is approaching. The weather is getting warmer, the trails are opening up, and the trail-prone among us are scouring UltraSignup for our next mountain adventure. If you are anything like me, the steep, rugged, and remote events always seem the most appealing. If you find yourself on the entry list for one of these races, this article is for you!

Know Your Course

The first thing I have athletes do when preparing for a steep race is calculate the vertical gain per mile. This is simply the total vertical gain divided by the race distance.

For example, a 50k with 8,000 feet of vert averages about 250 feet of climbing per mile.

This number gives you a useful target when structuring your long runs. As you get closer to race day, your long runs should begin to approach the vertical density of your race. This helps your legs adapt not just to running long, but to climbing long.

It’s also important to look at how the climbing is distributed. 8,000 feet of vert spread across constant rolling terrain feels very different than the same vert concentrated into a few sustained climbs. Being familiar with the elevation plot of your race can be extremely valuable, not just for knowing where the hills are on race day, but also for knowing what kind of hills to look for in training to best mimic the race course.

Understanding your course helps you prepare specifically and feel confident on race day.

Run or Hike?

Many runners, especially those coming from road backgrounds, resist hiking. It can feel like giving up. But in steep trail races, hiking is often the most efficient option.

At steeper grades, the energy cost of running increases dramatically while providing very little speed advantage. For most runners, a 15–20% incline (roughly 800–1000 feet of elevation gain per mile) is where hiking is going to be a better choice. A strong, purposeful power hike can often match running speed while costing significantly less energy.

For reference, a sustainable running pace for me at a 15% grade is about a 14:00-minute-per-mile pace. I can power hike that same grade at roughly a 15-minute-per-mile pace, and it is significantly less taxing to do so. Unless your race’s climbs are very long, the time loss from swapping to a hike is often negligible, and you get to save your legs for downhill and flat sections.

Even elite trail runners hike steep climbs. This allows them to conserve energy and maintain steadier output over long races. But the key is making sure your hiking is intentional. A strong power hike (driving through the glutes, maintaining an upright posture, and moving efficiently) can make a massive difference over the course of a long climb.

If you know your race includes steep climbs, practice hiking during your training (contrary to popular belief, the Strava police won’t come for you if you hike during your “Morning Trail Run”).

How Much Vert Should You Be Doing?

A mistake I often see is runners either avoiding vert entirely or doing steep climbing every single day. Neither is ideal.

Your long runs and key workouts should include vert that reflects the demands of your race. Using our earlier example of 250 feet per mile, a 15-mile long run might include roughly 3,500 to 4,000 feet of climbing.

This doesn’t need to be exact. The goal is to gradually expose your legs to the demands of sustained climbing so race day doesn’t come as a shock.

At the same time, it’s important that your easier days remain easy. Steep climbing places significant stress on your calves, quads, and glutes, and it can be very difficult to climb at a true recovery heart rate. Including flatter runs allows your climbing muscles to rest and helps maintain good biomechanics. While running uphill builds strength and power that can help improve biomechanics, it can lead to an “ultra shuffle” type of running form if you never run flatter terrain and allow your stride to open up.

When planning your run routes, keep in mind the intention of the run and whether the route is conducive to the goal of that specific training session.

What If You Can’t Hit the Trails?

The treadmill is your friend! Cranking the incline up can be an extremely effective way to prepare for a mountainous race, especially if weather, schedule, or other factors prevent you from getting out on the trails.

A session I like to do is to look at the elevation plot of my race and try to recreate those climbs on the treadmill. For example, my goal race this year, Teanaway Country 100, has a 6-mile uphill on a forest service road at the start of the course, gaining about 2,000 feet. I can hop on the treadmill and do 6 miles at a 6–7% incline to create my own indoor version of that specific climb and get a good idea of how it feels.

Most treadmills max out at a 12–15% incline, don’t usually have the ability to decline, and are not going to test your balance like real trails do, so getting out on actual hills is still ideal when possible.

Don’t Neglect the Downhills

While climbs get most of the attention and are what runners often worry about the most, descents are often what determine how well you perform late in a race.

Downhill running places high eccentric loads on the quadriceps. This type of loading causes more muscular damage than climbing and is often what leads to the heavy, unresponsive legs many runners experience late in races.

The solution isn’t bombing every downhill in training, but gradually building tolerance.

One of my favorite workouts is pairing hard uphill efforts with controlled, faster descents. After a hard climb, running downhill at a steady but purposeful effort teaches your legs to handle the exact demands you’ll encounter in racing.

It doesn’t take much of this type of training to see significant benefits. Even a small amount of intentional downhill exposure can dramatically improve durability. This sort of training can also be risky and only needs to be done a couple of times in a training block to fully reap the benefits. Coach Sandi and Coach Sage wrote a whole article about it here: https://higherrunning.com/2025/10/

Trekking Poles

For races with sustained steep climbs, trekking poles can be incredibly helpful (check your race’s rules to make sure they are allowed, though!).

They allow you to distribute some of the workload to your upper body, reducing the strain on your legs and helping you maintain efficiency during long climbs.

If you plan to use poles on race day, it’s important to train with them beforehand. A common mistake I see runners make is not engaging their lats (the big muscles of the back) when using poles. Think about performing a lat-dominant movement like a chin-up or row. Your lats should be doing most of the heavy-lifting, and your arm muscles are just assisting. This goes for poles as well. If your lats are not engaged, it’s very easy to fatigue the muscles in your arms, as they are relatively small and weak compared to your lats. I have seen runners in steep races burn out their arms from improper pole technique, and it’s not pretty!

When choosing poles, make sure to get a light carbon-fiber Z-fold style specifically for running. Regular hiking poles are much heavier and are not quickly deployed or stored. Leki and Black Diamond both make excellent lightweight trekking poles specifically for running. Make sure you pick a pair that is fitted for your height!

Final Thoughts

Preparing for a steep mountain race can feel daunting, but with specific and intentional training, your body will adapt to what you need it to do. Do your homework on your race course, prepare intentionally, and you’ll be ready not just to survive your event, but to fully enjoy all the trail magic you’ll experience along the way.

Happy trails!

Coach Jake Head

Strength Training: The Flossing of Running?

Strength Training: The Flossing of Running?

by | Mar 5, 2026 | Uncategorized

We know, we know. Being told to incorporate strength training into your running is a bit like your dentist telling you to floss.

You already know it’s good for you. You already know you should be doing it. And yet… it’s usually the first thing to get skipped when life, mileage, or fatigue pile up.

Over the years, Coach Sandi Nypaver has seen enough patterns, both in her own training and in the athletes she coaches, to be convinced that strength training isn’t just “nice to have” for runners. It’s foundational. The trick is doing the right kind, at the right time, and for the right reasons.

Where Do You Even Start?

Saying “all runners should strength train” is easy. Executing it well is harder.

Before you load anything, bodyweight, bands, or external weight, you need the ability to move correctly. That means activating the right muscles and having enough mobility to actually access them. If you can’t hinge, stabilize, or rotate properly, strength work tends to reinforce compensation rather than fix it.

When I first started working with a strength coach, nearly the entire first month was foam rolling, lacrosse ball work, and mobility drills. No heavy lifting. No flashy exercises. And I was sore because I was suddenly able to use muscles that had been underperforming for years. That foundation changed everything that came after it.

What’s the “Best” Type of Strength Training for Runners?

There are plenty of effective approaches, but for most runners, especially those balancing volume, intensity, and real life, core strength consistently delivers the biggest return.

Core doesn’t just mean abs. It’s your glutes, hamstrings, obliques, lower back, and deep stabilizers. These muscles are central to posture, force transfer, and efficiency.

The good news: core work is practical. It can be done at home, requires minimal equipment, and doesn’t need to be long to be effective. The key isn’t novelty or complexity. It’s correct execution and consistency.

Many of my athletes rotate between two or three short routines. A handful of exercises done well, repeatedly, will do far more for your running than a long session where you’re just checking boxes.

Why It Actually Matters

Well-designed strength training can improve running economy by increasing muscle fiber recruitment and improving rate of force development. In simple terms: you get more output for the same effort.

It also helps maintain muscle mass and bone density, which becomes increasingly important as you age. And yes, it can reduce injury risk, but only if it’s done correctly. Poor form or poor muscle activation can reinforce faulty mechanics and create new problems instead of solving old ones.

Making Strength Transfer to Your Running

One common frustration: you get stronger in the gym, but it doesn’t automatically show up in your running.

Strength gains don’t transfer on their own, because you have to teach your body how to use them. That’s where activation exercises, drills, and intentional focus during runs come in.

Activation work before a run helps you feel the muscles you want to utilize better. During the run, make a conscious effort to tap into those same sensations. You won’t feel them firing as intensely as during strength work, but they should be present.

That’s how strength stops being something you do around running and starts becoming something that actively makes you a stronger, faster, more durable runner.