FREE Higher Running Aerobic Base Building Plan

by Coach Sandi Nypaver and Coach Sage Canaday

Plan Details

Distance: Any Distance

Goal: Base-building

Weekly Volume Max: 30-34 miles / 48-55km

Experience Level: Beginner

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About This Plan

The goal of this plan is to allow you to build up your stamina and speed in 9 weeks time by progressively building your “aerobic base”. If you are looking to reach that next level in running, and progressing from running 3 to 4 times per week, this plan will get you training up 5 to 6 times a week! It is recommended that after you follow this 9-week program, you then maintain weekly mileage/volume for another 3-4  weeks before anymore increases. You will likely be in great shape and fully prepared for our more advanced training plans!

Is This Plan for You?

This plan is structured for runners who will reach a peak mileage of somewhere between 30 to 34 miles a week (or about 48 to 55km per week). If you haven’t run a single week over 20 miles per week in your running career yet, we highly recommend that you take several weeks to build up your mileage so you are consistently averaging at least 15-20 miles per week (about 24-32km) on a regular basis without any serious injury before starting this training program.

What’s Included:

A 9-week calendar grid chart with everyday specifically detailed with a training workout. The plan progresses with periodized weeks to build your fitness, speed and strength. It also includes spaces for you to write in comments and notes if you choose to print it out. Both US and Metric measurement versions of this plan are included!

The Key Training Zone Intensity Chart that visually defines key workout efforts.

The Higher Running Aerobic Base Building 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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