The Higher Running Pace Intensity Spectrum Chart




Distance: Any!

Goal: Empower yourself with Zone Training

Experience Level: Beginner-Advanced Distance Running

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Back by popular demand!


Our Higher Running Training Zones Chart (Pace-Intensity Spectrum Chart) is a FREE download that comes with all our Training Plans (or you can get yourself a free, PDF download file copy below to see what we’re all about first!). It shows relative workout intensities and terms along with percent of your max Heart-rate or perceived effort as well as some workout examples for each “type” of zone. With this FREE download option you will be added to our monthly email Newsletter list for more free running tips.  

Thanks for your support and happy running!



Coach Sandi and Sage

The Higher Running Pace Intensity Spectrum Chart

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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