by Coach Sandi & Coach Sage | Mar 5, 2024
The Higher Running 10k Plan – Level 1
Plan Details
Distance: 10k
Goal: PR and/or run stronger and faster for your next 10k!
Weekly Volume Max: 23-31 miles / 42-50km
Experience Level: Beginner to Intermediate and/or for someone with previous 10k experience that’s looking for a good plan that stays between 23-31 miles (42-50km) per week.
Looking for Something Else?
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
Is This Plan for You?
This plan is for those looking to run a faster and stronger 10k in 12 weeks. If you are looking to consistently run 4-5 days/week and include speed workouts in your training, you’re in the right place! If you’d like a run/walk plan, check out our free plans.
For this plan, we suggest that you have already been running 14-16 miles (22-26km) per week for a couple of weeks and have previously peaked at least 20-25 miles (32-40km) per week or more while training for past races. This plan starts out at 18 to 20 miles (29-32km) and builds up to a peak mileage of 26 to 31 miles (42-50km).
A 12-week calendar grid chart with every day specifically detailed with a training run. After the 12 weeks, there’s a bonus week with post-race suggestions. The plan progresses with periodized phases to build your fitness, speed, and strength so that you peak for your goal race in 12 weeks time. The plan also includes a fillable form so you can write your comments and thoughts for each run. 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! 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)
- Race day and long run fueling
- 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.
The Training Plan Notes fillable pdf file.
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!
by Coach Sandi & Coach Sage | Feb 7, 2024
Beginner Walk to Run Plan
Intermediate Base Building Plan
Plant-Based Guide
Plan Details
Goal: Start running or build a good running base
Looking for Something Else?
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
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
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!
by Coach Sandi & Coach Sage | May 19, 2023
The Higher Running Pace Intensity Spectrum Chart
Details
Distance: Any!
Goal: Empower yourself with Zone Training
Experience Level: Beginner-Advanced Distance Running
Looking for Something Else?
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
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!
Best,
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!
by Coach Sandi & Coach Sage | May 13, 2023
The Higher Running 5k Plan – Level 1
Plan Details
Distance: 5k
Goal: PR and/or run stronger and faster
Weekly Volume Max: 20-25 miles / 32-40km
Experience Level: Beginner to Intermediate or for someone with previous 5k experience that’s looking for a good plan that stays below 25 miles (40km) per week.
Looking for Something Else?
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
Is This Plan for You?
This plan is for those looking to run a faster and stronger 5k in 12 weeks. If you’ve advanced past a run/walk 5k plan, are looking to consistently run 4-5 days/week, and include speed workouts in your training, you’re in the right place! If you’d like a run/walk plan, check out our free 5k plan.
For this plan, we suggest that you have already been running 12-15 miles (19-24km) per week for a couple of weeks and have previously peaked at least 15-20 miles (24-32km) per week or more while training for past races. This plan starts out at 14 to 16 miles (23-26km) and builds up to a peak mileage of 20 to 25 miles (32-40km).
A 12-week calendar grid chart with every day specifically detailed with a training run. After the 12 weeks, there’s a bonus week with post-race suggestions. The plan progresses with periodized phases to build your fitness, speed, and strength so that you peak for your goal race in 12 weeks time. The plan also includes a fillable form so you can write comments and thoughts for each run. 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)
- Race day and long run fueling
- 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.
The Training Plan Notes fillable pdf file.
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!
by Coach Sandi & Coach Sage | Dec 16, 2022
Digital Gift Card for $25
(covers all our regular Training Plans)
Looking for Something Else?
By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)
Give the gift of a Higher Running Training Plan!
This $25 Digital Gift Card is a perfect option if you want to empower someone to be able to purchase any one of our Training Plans (including premium ones!) but aren’t sure exactly what type of plan they may want.
After purchase, you’ll get a PDF download “gift card” that you can print out or forward on as a gift. Your recipient will have a special code on the card that they can use at Check Out on our website to get any of our $24.99 or under Training Plans!
Thanks for your support of Higher Running.
Best,
Coach Sandi and Sage
Please note: The code only works one time. To maximize your gift card, apply it to another training plan purchase so that your total is greater than $25, or use it in addition to something like the “add-on” plan option ($14.99) to make your regular training plan enhanced. Additionally, the gift cards work for training plans only, not merch, the membership, or the course.
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!
