The Higher Running BQ Marathon Plan

by Coach Sandi Nypaver and Coach Sage Canaday

Plan Details

Distance: Marathon

Goal: BQ

Weekly Volume Max: 65-80 miles / 100-130km

Experience Level: Intermediate

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The goal of this plan is to allow you to run your best marathon possible in 16 weeks time. If you are close to a Boston Marathon qualifying time (i.e. within 10-15 minutes) it is very possible for you to use this plan to attempt to improve enough for that standard to be reached!

Otherwise, if you are looking to crack 3:40 or 3 hours flat (or even sub 2:50) for the first time and improve your personal best marathon time, then this plan is for you!

Is This Plan for You?

This plan is structured for runners who will reach a peak mileage of somewhere between 65 to 80 miles (100 to 130km) a week. If you haven’t run a single week over 55 miles (90km) 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 50 to 55 miles per week (90km) 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 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)
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.

Want even more to help you reach your running goals?

This plan is included in The Ultimate Running Course: Learn to Coach Yourself. This course focuses on how to apply all of the strategies that will take your running to the next level. Knowledge is a wonderful thing, but it’s only beneficial when you know how to actually use it. We’ll teach you what you need to know and how to apply it so you can reach your true potential.

The Higher Running BQ Marathon Training Plan™

“Hello, I just wanted to reach out and share that I ran a two hour and 56 minute marathon last Sunday at the Ventura marathon, beating my previous personal best in late October 2022 of four hours and 23 minutes. This was mainly due to the Higher running Boston qualifier plan that I used. The plan was amazing!” – Jarrett J

“In 2022 I ran a 3:06:57 (3:10:00 is my age group) using your BQ Marathon Training Plan. Recycled the plan. Today, I ran a lot faster. Now, I have a 16min cushion to qualify for Boston!” – Carlos C

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.