The Higher Running Beginner-Intermediate 50km Plan

by Coach Sandi Nypaver and Coach Sage Canaday

Plan Details

Distance: 50K

Goal: Finish a 50K

Weekly Volume Max: 50-60 miles / 80-96km

Experience Level: Beginner

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Is This Plan for You?

This plan is for first time 50k runners or runners who typically run less than 50 miles (80km) per week. It’s a great plan for marathoners looking to move up to 50ks, or ultra runners looking to improve their 50k times. This plan tops out at 50-60 miles per week (80-96km) and will include challenging workouts to give you the best possible chance to reach your goals.

To start this plan, we suggest that you’ve been running at least 20-25 miles per week (32-38km) for the last few weeks, but have previously run at least 40-50 miles (64-80km) per week in the past. If you haven’t run a single week over 40 miles (64km) 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 (56km-72km) 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, to help you understand each type of run and give you advice for your upcoming training as well as additional exercises and tips to get the most from your plan and fitness gains. Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.

The Higher Running Strength Training Plan designed specifically for runners.

The Higher Running Beginner-Intermediate 50km 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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