50km Dynamic Program – All Levels

50km Dynamic Program – All Levels

by | Feb 25, 2025

The Higher Running 50km Dynamic Plan – All Levels

 

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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.

Sign up for an online demonstration of this program and we’ll not only show you how it works, we’ll hook you up with a free month on top of your 14-day trial!

Click here to start your 14 day trial today!

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!

Follow Us!

         

100km Dynamic Training Plan-All Levels

100km Dynamic Training Plan-All Levels

by | Feb 25, 2025

The Higher Running 100km Dynamic Program – All Levels

 

Looking for Something Else?

View Ultra Marathon Plans
View All Training Plans

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 Program for You?

For trail runners targeting a 100km race distance (with a range of 50-75 miles or 80-120 kilometers) on trails that have a moderate amount of climbing. This plan is ideal for Western States 100k qualifying and golden ticket races. This plan can be used for flatter or more mountainous 100ks if following the directions about when to do race specific training runs. This plan is made to help you improve and perform to the best of your current potential on race day.

To start this program, we suggest that you have already been running ~5 to 7 hours per week for the past few weeks and have previously peaked at least 8 to 10 hours per week or more while training for past races. If you haven’t run a single training week over 8 hours in your running career yet, we highly recommend that you take several months or even a year to build up your volume/mileage base so you are consistently averaging at least 7-8 hours per week on a regular basis without any serious injury before starting this training program.

If starting this program with less than 15 weeks to go from your 100km race, you should already have a good fitness base. If you only have 8 weeks until your race and you haven’t been training consistently or doing any speed workouts, this is not a good plan for you.

The program accepts a range of runners from beginner (first-time) 100km runners to experienced and advanced ultramarathon runners. However, it is expected that you have run at least a marathon in distance several times before and most likely also completed a full 50k distance at least once.

Try this program out, free

Sign up for an online demonstration of this program and we’ll not only show you how it works, we’ll hook you up with a free month on top of your 14-day trial!

Click here to start your 14 day trial today!

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!

Follow Us!

         

100km Training Plan- Level 3

100km Training Plan- Level 3

by | May 9, 2024

The Higher Running 100km Plan – Level 3

 

Plan Details

Distance: 100km or distances within ~10 miles/16km of 100km.

Goals: PR, place in the top 30% of the field, and/or run stronger and faster for your next 100km. This plan is perfect for many Western States 100km qualifying races.

Weekly Volume Max: 11 to 14 hours

Experience Level: For advanced ultra runners.

Looking for Something Else?

View Ultra Marathon Plans
View All Training Plans

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 those looking to run a faster and stronger 100km race in 16 weeks. This plan is best suited for races at or around 100km with ~6,000ft to 12,000ft (1,830m to 3,660m) of elevation gain/loss. It’s perfect for many of the Western States 100km qualifying races or Golden Ticket races in the USA.

For this plan, we suggest that you have already been running ~6 to 8 hours per week for a couple of weeks and have previously peaked at least 10 to 13 hours per week or more while training for past races. This plan starts at 6.75 to 8.5 hours per week and builds up to a peak of 11 to 14 hours per week. Within the hour-per-week range, you can choose if you’d rather be on the lower or higher end of time depending on experience and the time you have to train. This plan will have you running 6 days per week.

What’s Included:

A 16-week calendar grid chart with every day specifically detailed with a training run. After the 16 weeks, there’s a bonus week with post-race suggestions. The plan progresses with periodized phases to build your fitness, speed, and strength so that you peak for your goal race in 16 weeks. The plan also includes a fillable form so that you can write your comments and thoughts for each run. The plan also has mindset training tips and inspirational quotes to keep you motivated!

The Higher Running Training Plan Guide covers everything you need to know to train intelligently and race your best. We’re very thorough! 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)
  • Race day and long run fueling
  • 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 Zones Intensity Chart that visually defines key workout efforts.

The Training Plan Notes fillable pdf file.

“Hello! I wanted to send you an update on my race. I bought this plan for a 100 mile race I ran yesterday. All kinds of good news to share: I won first place, and a whole 6 hours ahead of second place! I also met my “A goal” of sub-20 hours, 19:41! It was the Pigtails Challenge in Renton, WA, with 9k’ gain across the course, which was good for my first time, but tells me I can challenge myself to a tougher course next time. 

You might also remember that I used your BQ plan for the Seattle Marathon Dec 1, and came in 5th place for my age/sex group. 

Both of these were due 100% to your amazing training plans! Thank you so much for putting together such an excellent plan!”

Ryan B.

The Higher Running 100km Plan – Level 3

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!

Follow Us!

         

100km Training Plan- Level 1

100km Training Plan- Level 1

by | May 9, 2024

The Higher Running 100km Plan – Level 1

 

Plan Details

Distance: 100km or distances within ~10 miles/16km of 100km.

Goals:  Feel strong running a 100km race. This plan is perfect for many Western States 100km qualifying races.

Weekly Volume Max: 9 to 11 hours

Experience Level: For those looking to run the 100km distance for the first time or experienced ultra runners with minimal time. This plan includes plenty of quality speed workouts, but some sessions are shorter than what you’ll find in level 2 or 3.

Looking for Something Else?

View Ultra Marathon Plans
View All Training Plans

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 those looking to run a faster and stronger 100km race in 16 weeks. This plan is best suited for races at or around 100km with ~6,000ft to 12,000ft (1,830m to 3,660m) of elevation gain/loss. It’s perfect for many of the Western States 100km qualifying races or Golden Ticket races in the USA.

For this plan, we suggest that you have already been running ~4.5 to 6.5 hours per week for a couple of weeks and have previously peaked at least 8 to 10 hours per week or more while training for past races. This plan starts at 5 to 7 hours per week and builds up to a peak of 9 to 11 hours per week. Within the hour-per-week range, you can choose if you’d rather be on the lower or higher end of time depending on experience and the time you have to train. This plan will have you running 5 days per week.

What’s Included:

A 16-week calendar grid chart with every day specifically detailed with a training run. After the 16 weeks, there’s a bonus week with post-race suggestions. The plan progresses with periodized phases to build your fitness, speed, and strength so that you peak for your goal race in 16 weeks. The plan also includes a fillable form so that you can write your comments and thoughts for each run. The plan also has mindset training tips and inspirational quotes to keep you motivated!

The Higher Running Training Plan Guide covers everything you need to know to train intelligently and race your best. We’re very thorough! 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)
  • Race day and long run fueling
  • 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 Zones Intensity Chart that visually defines key workout efforts.

The Training Plan Notes fillable pdf file.

“I completed my first 100k at the Sean O’brien Race here in SoCal. I felt great the whole way thanks to your beginner 100k training plan.”

Marvin P

The Higher Running 100km 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!

Follow Us!

         

100km Training Plan- Level 2

100km Training Plan- Level 2

by | Apr 7, 2024

The Higher Running 100km Plan – Level 2

 

Plan Details

Distance: 100km or distances within ~10 miles/16km of 100km.

Goals: PR and/or run stronger and faster for your next 100km. This plan is perfect for many Western States 100km qualifying races.

Weekly Volume Max: 9.5 to 13 hours

Experience Level: For those looking to improve at the 100km distance or runners with marathon to ultra experience looking to run their first 100km race.

Looking for Something Else?

View Ultra Marathon Plans
View All Training Plans

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 those looking to run a faster and stronger 100km race in 16 weeks. This plan is best suited for races at or around 100km with ~6,000ft to 12,000ft (1,830m to 3,660m) of elevation gain/loss. It’s perfect for many of the Western States 100km qualifying races or Golden Ticket races in the USA. 

For this plan, we suggest that you have already been running ~5 to 7.5 hours per week for a couple of weeks and have previously peaked at least 8.5 to 12 hours per week or more while training for past races. This plan starts at 5.5 to 8.25 hours per week and builds up to a peak of 9.5 to 13 hours per week. Within the hour-per-week range, you can choose if you’d rather be on the lower or higher end of time depending on experience and the time you have to train. This plan will have you running 5-6 days per week.

What’s Included:

A 16-week calendar grid chart with every day specifically detailed with a training run. After the 16 weeks, there’s a bonus week with post-race suggestions. The plan progresses with periodized phases to build your fitness, speed, and strength so that you peak for your goal race in 16 weeks. The plan also includes a fillable form so that you can write your comments and thoughts for each run. The plan also has mindset training tips and inspirational quotes to keep you motivated!

The Higher Running Training Plan Guide covers everything you need to know to train intelligently and race your best. We’re very thorough! 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)
  • Race day and long run fueling
  • 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 Zones Intensity Chart that visually defines key workout efforts.

The Training Plan Notes fillable pdf file.

The Higher Running 100km Plan – Level 2

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!

Follow Us!