The Higher Running 100km Dynamic Program – All Levels
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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.
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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!
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