By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
Is This Plan for You?
For trail races of 40-60 kilometers, with a moderate amount of vertical.
For trail runners targeting a 50km race distance (with a range of 26-40 miles, 40 miles if running more than 8+ hours per week) on trails that could be flat or have a moderate amount of climbing. It is not a pure mountain running 50km plan, but designed for hilly trail races.
To start this program, we suggest that you’ve been running at least 20-25 miles per week (or about 5-6 hours per week) for the last few weeks, but have previously run at least 40-50 miles (or 7-9 hours) per week in the past. If you haven’t run a single week over 40 miles (or done over 7 hours of training) per week in your running career yet, we highly recommend that you take several months (or even a year) to build up your mileage base so you are consistently averaging at least 35 to 45 miles (6-7 hours) per week on a regular basis without any serious injury before starting this training program.
PREREQUISITES
The program accepts a range of runners from beginner (first-time) 50km runners to experienced and advanced ultramarathon runners. However, it is expected that you have run at least a half marathon in distance several times before and most likely also completed a full marathon distance at least once.
This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration. Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for.
We realize that great coaching is both a science and an art – and we’ve used this philosophy (as well as knowledge gained from our own careers as runners) along with experience from coaching many others, to create a plan that emphasizes consistent, smart progression: A true Higher Running™ experience!
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
About This Plan
This plan is for more experienced 50k runners or also for experienced marathoners who have run under the Boston Marathon qualifying standard. This plan tops out at 65-80 miles (104-129km) per week and will include challenging workouts to give you the best possible chance to reach your goals.
Is This Plan for You?
For this plan we suggest that you have already been running 30-35 miles (50km-56km) per week for a couple of weeks and have previously peaked at least 60-70 miles per week (100km-113km) or more while training for past races. If you haven’t run a single week over 55 miles (88km) per week in your running career yet, we highly recommend that you take several months (or even a year) to build up your mileage base so you are consistently averaging at least 45 to 50 miles (72km-80km) per week on a regular basis without any serious injury before starting this training program.
What’s Included:
A 16-week calendar grid chart with every day specifically detailed with a training workout. The plan progresses with periodized phases to build your fitness, speed and strength so that you peak for your goal race in 16 weeks time. The plan also has mental training tips and inspirational quotes to keep you motivated! Both US and Metric measurement versions of this plan are included!
The Higher Running Training Plan Guide covers everything you need to know to train intelligently and race your best. We’re very thorough so all your questions will be answered. Topics covered include:
Pre-run warm-up (video and written workout)
Core strength workout (video and written workout)
Terms and types of workouts (heart rate, pace, and effort guidance)
Pacing
What to do if you get sick or injured
What to do if you want to add in a “training race” from 5ks to ultras
Elevation gain and loss formula as well as how to include hills and mountains in your training
Cross-training
Race day planning with worksheet
How to make the training plan work for your personal schedule
How to get the most out of your training plan
Post-race advice
Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.
The Higher Running Advanced 50km Training Plan™
Why our plans are different
This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration. Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for.
We realize that great coaching is both a science and an art – and we’ve used this philosophy (as well as knowledge gained from our own careers as runners) along with experience from coaching many others, to create a plan that emphasizes consistent, smart progression: A true Higher Running™ experience!
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
Is This Plan for You?
This plan is for first time 50k runners or runners who typically run less than 50 miles (80km) per week. It’s a great plan for marathoners looking to move up to 50ks, or ultra runners looking to improve their 50k times. This plan tops out at 50-60 miles per week (80-96km) and will include challenging workouts to give you the best possible chance to reach your goals.
To start this plan, we suggest that you’ve been running at least 20-25 miles per week (32-38km) for the last few weeks, but have previously run at least 40-50 miles (64-80km) per week in the past. If you haven’t run a single week over 40 miles (64km) per week in your running career yet, we highly recommend that you take several months (or even a year) to build up your mileage base so you are consistently averaging at least 35 to 45 miles (56km-72km) per week on a regular basis without any serious injury before starting this training program.
What’s Included:
A 16-week calendar grid chart with every day specifically detailed with a training workout. The plan progresses with periodized phases to build your fitness, speed and strength so that you peak for your goal race in 16 weeks time. The plan also has mindset training tips and inspirational quotes to keep you motivated! Both US and Metric measurement versions of this plan are included!
The Higher Running Training Plan Guide covers everything you need to know to train intelligently and race your best. We’re very thorough so all your questions will be answered. Topics covered include:
Pre-run warm-up (video and written workout)
Core strength workout (video and written workout)
Terms and types of workouts (heart rate, pace, and effort guidance)
Pacing
What to do if you get sick or injured
What to do if you want to add in a “training race” from 5ks to ultras
Elevation gain and loss formula as well as how to include hills and mountains in your training
Cross-training
Race day planning with worksheet
How to make the training plan work for your personal schedule
How to get the most out of your training plan
Post-race advice
Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.
The Higher Running Beginner-Intermediate 50km Training Plan™
Why our plans are different
This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration. Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for.
We realize that great coaching is both a science and an art – and we’ve used this philosophy (as well as knowledge gained from our own careers as runners) along with experience from coaching many others, to create a plan that emphasizes consistent, smart progression: A true Higher Running™ experience!
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
About This Plan
This mind, body, spirit plan created by coach Ray is designed to not only help you reach your physical peak and race your best 50k, but also to help you live the adventure of your dreams. Running, especially in nature, gives us a beautiful opportunity to dig deeper, explore new aspects of ourselves, and find the freedom that lies within. The guide included with this plan is meant to support you on your journey by looking at psychological and spiritual factors that make up who you are, so you can break through barriers that might be holding you back.
By encompassing the mind and spirit with the body, this plan will help strengthen you as a WHOLE person. While life is a continual journey of growth, having a strong foundation in each facet of yourself will lead you to your best performance, both in running and in life.
Is This Plan for You?
This plan is for first time 50k runners or runners who typically run less than 50 miles (80km) per week. It’s a great plan for marathoners looking to move up to 50ks, or ultra runners looking to improve their 50k times. This plan tops out at 50-60 miles (80-96km) per week and will include challenging workouts to give you the best possible chance to reach your goals.
To start this plan, we suggest that you’ve been running at least 20-25 miles (32-40km) per week for the last few weeks, but have previously run at least 40-50 miles (64-80km) per week in the past. If you haven’t run a single week over 40 miles (64km) per week in your running career yet, we highly recommend that you take several months (or even a year) to build up your mileage base so you are consistently averaging at least 35 to 45 miles (56-72km) per week on a regular basis without any serious injury before starting this training program.
What’s Included:
A 16-week calendar grid chart with every day specifically detailed with a training workout. You’ll get the Mind-Body Plan with the runs added throughout it as well as The Higher Running Beginner-Intermediate 50k plan. The plan progresses with periodized phases to build your fitness, speed and strength so that you peak for your goal race in 16 weeks time.
The Higher Running Training Guidecovers everything you need to know to train intelligently and race your best. We’re very thorough so all your questions will be answered. Topics covered include:
Pre-run warm-up (video and written workout)
Core strength workout (video and written workout)
Terms and types of workouts (heart rate, pace, and effort guidance)
Pacing
What to do if you get sick or injured
What to do if you want to add in a “training race” from 5ks to ultras
Elevation gain and loss formula as well as how to include hills and mountains in your training
Cross-training
Race day planning with worksheet
How to make the training plan work for your personal schedule
How to get the most out of your training plan
Post-race advice
Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.
The Higher Running Mind Body 50km Beginner-Intermediate Intermediate-Advanced Training Plan™
Why our plans are different
This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration. Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for.
We realize that great coaching is both a science and an art – and we’ve used this philosophy (as well as knowledge gained from our own careers as runners) along with experience from coaching many others, to create a plan that emphasizes consistent, smart progression: A true Higher Running™ experience!
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
About this Plan
The goal of this plan is to get you to the start line of your first 50km race feeling confident that you can complete the distance and then, of course, to actually finish it! It’s not a plan to just get you slogging through your first ultra. There are workouts that will push you to become a stronger, faster runner.
Is This Plan for You?
To start the plan it is suggested that you have run 3.5 to 4 hours per week for the past few weeks, but have previously run up to at least 4-5 hours per week in the past. Ideally, you have run a marathon in the past or at the very least a half marathon.
Why This Plan Goes By Time
We want any woman who wants to run her first 50k to feel like she has enough time to properly train and competently finish a 50k. We’ve successfully coached runners of different abilities who have run around or less than the weekly total times suggested in the plan. With that said, if you feel good and have the time, by all means, go by miles (or kilometers) when training for your 50k. Just keep in mind that a 3 hour long run at a “fun” moderate effort can be more beneficial than a 4 hour long run at an easy effort.
A Message from the Coaches
We know that there are many reasons as to why there is a higher percentage of male ultra-runners than female ultra-runners. While we can’t address all those issues ourselves, we realize that we can at least try to make a small difference in a way that we know how to. That’s why we’re not only offering the free 50k plan and guide. If you have questions or concerns that are holding you back from doing your first 50k race send Coach Sandi or Coach Ray your questions and we’ll do our best to help you.
(Please do us a favor and put “1st 50k” in the subject line of the email. Thanks!)
What’s Included:
A 16-week training plan. The plan progresses with periodized phases to build your fitness, speed and strength so that you peak for your goal race in 16 weeks time.
A two-part training guide. Part one of the guide will help you understand the different types of workouts within the plan. Part two discusses issues such as how to avoid getting lost, what to do if you see a bear, etc.
Women’s First 50km Training Plan
Why our plans are different
This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration. Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for.
We realize that great coaching is both a science and an art – and we’ve used this philosophy (as well as knowledge gained from our own careers as runners) along with experience from coaching many others, to create a plan that emphasizes consistent, smart progression: A true Higher Running™ experience!
