by Coach Sandi & Coach Sage | Feb 7, 2024
Beginner Walk to Run Plan
Intermediate Base Building Plan
Plant-Based Guide
Plan Details
Goal: Start running or build a good running base
Looking for Something Else?
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?
Walk to Run Plan: Prior running experience is not necessary. However, before starting this plan it is advised that you’re used to regular exercise. Examples: Walking, yoga, strength training, etc.
Intermediate Base Building Plan: The goal of this plan is to help people with some running experience to build up their endurance and speed in 6 weeks by progressively building their “aerobic base”. If you are looking to reach that next level in running by adding some speed and increasing your training time from about 2.5-3 hours to 5-6.5 hours, this plan is for you.
Plant-Based Meal Plan: 6 Day Plant-Based Meal Plan, with 18 Recipes, Grocery and Prep Lists and Cooking Tips by health coach Becky Hill
Healthy Tips for Lifestyle Shifts
6 Day Plant-Based Meal Plan, with 18 Recipes, Grocery and Prep Lists and Cooking Tips
Two different running plans that include a pre-run warm-up, strength training plan, descriptions of how to do each run, and more!
Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.
The Higher Running 5k Plan – Level 1
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 Coach Sandi & Coach Sage | May 19, 2023
The Higher Running Pace Intensity Spectrum Chart
Details
Distance: Any!
Goal: Empower yourself with Zone Training
Experience Level: Beginner-Advanced Distance Running
Looking for Something Else?
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)
Back by popular demand!
Our Higher Running Training Zones Chart (Pace-Intensity Spectrum Chart) is a FREE download that comes with all our Training Plans (or you can get yourself a free, PDF download file copy below to see what we’re all about first!). It shows relative workout intensities and terms along with percent of your max Heart-rate or perceived effort as well as some workout examples for each “type” of zone. With this FREE download option you will be added to our monthly email Newsletter list for more free running tips.
Thanks for your support and happy running!
Best,
Coach Sandi and Sage
The Higher Running Pace Intensity Spectrum Chart
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 Coach Sandi & Coach Sage | Nov 13, 2022
The Higher Running Ultra Checklist
Details
Distance: Ultra
Goal: Set yourself up for success!
Experience Level: Beginner-Advanced Ultra Running
Looking for Something Else?
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)
As simple as running can be, setting yourself up to run a successful ultra race can require a lot of gear and planning. While we can’t eliminate the gear or the planning, we’ve made this fillable checklist so you can make sure you’ve got everything you need for any race day situation. Additionally, our checklist will give you some training advice so you can start setting yourself up for success well before you even need to taper.
With this checklist, we hope you feel more at ease in the days leading up to the race and confident that you’ve got everything you need to run a successful ultra!
Special thanks to the Higher Running athletes who helped us make this!
The Higher Running Ultra Checklist
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 Coach Sandi & Coach Sage | Feb 20, 2021
FREE Couch to 5K Plan
by Coach Sandi Nypaver
Plan Details
Distance: 5K
Goal: Complete a 5K!
Weekly Volume Max: based on time
Experience Level: Beginner
Looking for Something Else?
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
A FREE Training Plan download for Beginners looking to maybe do their First 5km in 10 weeks time! The plan is detailed by Time spent running instead of miles or km.
A 10-week calendar grid chart with everyday specifically detailed with a training workout. The plan progresses with periodized weeks to build your fitness, speed and strength. It also includes spaces for you to write in comments and notes if you choose to print it out.
The Key Training Zone Intensity Chart that visually defines key workout efforts.
The Higher Running Couch to 5km 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 Coach Sandi & Coach Sage | Feb 20, 2021
FREE Higher Running Cycling Cross Training Plan
by Trevor Sooy
Plan Details
Distance: N/A
Goal: Cross-Training
Weekly Volume Max: based on time
Experience Level: Any Level
Looking for Something Else?
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 cycling cross training plan was developed by our social media manager Trevor Sooy, a CAT 1 cyclist sponsored by Primal-Audi Denver.
What is the Purpose of this Plan?
You may be wondering… what in the world is a cycling plan doing on a website meant for runners?
We did not create the Higher Running Cycling Plan with the intent to make you the next winner of the Tour de France. Instead, we designed this plan to help you overcome a running-related injury (not provoked by biking), burnout, or you just want to throw in some cross-training to your regular running routine. We want it to become a way for you to maintain an adequate level of aerobic fitness while you take some time off running (or whatever the case).
What is the Purpose of this Plan?
You may be wondering… what in the world is a cycling plan doing on a website meant for runners?
We did not create the Higher Running Cycling Plan with the intent to make you the next winner of the Tour de France. Instead, we designed this plan to help you overcome a running-related injury (not provoked by biking), burnout, or you just want to throw in some cross-training to your regular running routine. We want it to become a way for you to maintain an adequate level of aerobic fitness while you take some time off running (or whatever the case).
What is the Purpose of this Plan?
You may be wondering… what in the world is a cycling plan doing on a website meant for runners?
We did not create the Higher Running Cycling Plan with the intent to make you the next winner of the Tour de France. Instead, we designed this plan to help you overcome a running-related injury (not provoked by biking), burnout, or you just want to throw in some cross-training to your regular running routine. We want it to become a way for you to maintain an adequate level of aerobic fitness while you take some time off running (or whatever the case).
A full 6 week cycling cross training plan. There is a color-coded workout intensity key at the bottom.
Our Training Plan Guide specific for this plan with details on how to get the most out of this plan!
Our Pace-Intensity Spectrum Chart (comes with all our Running Plans)
The Higher Running Cycling Cross 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!
