The Higher Running Advanced 50-mile to 100km Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Plan Details
Distance: 50 mile to 100K
Goal: PR
Weekly Volume Max: 70-85 miles / 112-137km
Experience Level: Experienced
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About This Plan
This plan is for more experienced ultra runners who normally place in the top half of the results in ultras. This is our most advanced ultra plan and it tops out at 70-85 miles (112km-137km) per week. This will include challenging workouts to give you the best possible chance to reach your goals.
*Can also be used as a 100-mile training plan with adaptations to some long run/weekend workouts (these suggestions are included in the plan)
Is This Plan for You?
For this plan we suggest that you have already been running 40-50 miles (64-80km) per week for a couple of weeks and have previously peaked at at least 65-75 miles (105km-120km) per week or more while training for past races. If you haven’t run a single week over 65 miles (105km) 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 55 to 65 miles (100km) 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 50-mile to 100km (100-mile options) 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!
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