Beginner Walk to Run Plan

Intermediate Base Building Plan

Plant-Based Guide


Plan Details

Goal: Start running or build a good running base

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Is This Plan for You?

Walk to Run Plan: Prior running experience is not necessary. However, before starting this plan it is advised that you’re used to regular exercise. Examples: Walking, yoga, strength training, etc.

Intermediate Base Building Plan: The goal of this plan is to help people with some running experience to build up their endurance and speed in 6 weeks by progressively building their “aerobic base”. If you are looking to reach that next level in running by adding some speed and increasing your training time from about 2.5-3 hours to 5-6.5 hours, this plan is for you.

 Plant-Based Meal Plan: 6 Day Plant-Based Meal Plan, with 18 Recipes, Grocery and Prep Lists and Cooking Tips by health coach Becky Hill

What’s Included:

Healthy Tips for Lifestyle Shifts

6 Day Plant-Based Meal Plan, with 18 Recipes, Grocery and Prep Lists and Cooking Tips

Two different running plans that include a pre-run warm-up, strength training plan, descriptions of how to do each run, and more!


Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.

The Higher Running 5k Plan – Level 1

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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