The Higher Running 50km Dynamic Plan – All Levels
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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.
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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