The Higher Running Beginner-Intermediate Marathon Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Goal: Finish / 4:30 or faster
Weekly Volume Max: 45-50 Miles/ 72-80km
Experience Level: Beginner-Intermediate
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Is This Plan for You?
The goal of this plan is to allow you to run your best marathon possible in 16 weeks time. It is not a “just finish” bare minimum plan though! If you have run a marathon before, but aren’t quite at the level of the “Boston Qualifying ‘BQ’ Plan” just yet, then this plan is for you! This plan is also for you if you are looking to finish your first marathon with a strong time (i.e. a sub-4-hour, etc.).
This plan is structured for runners who will reach a peak mileage of somewhere between 45 to 50 miles (72-80km) a week. If you haven’t run a single week over 35 miles (56km) 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 25-35 miles (40-55km) per week on a regular basis without any serious injury before starting this training program.
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 mindset 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)
- 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
- 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 Beginner-Intermediate Marathon 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!