$20 Digital Gift Card

$20 Digital Gift Card

by | Dec 16, 2022

$20 GIFT CARD OPTION

 

Digital Gift Card for $20 

(covers all our regular Training Plans)

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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 $20 Digital Gift Card is a perfect option if you want to empower someone with one of our regular Training Plans 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 $19.99 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 $20, 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!

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Ultra Checklist

Ultra Checklist

by | Nov 13, 2022

 The Higher Running Ultra Checklist

 

 

Details

Distance: Ultra

Goal: Set yourself up for success!

Experience Level: Beginner-Advanced Ultra Running

Looking for Something Else?

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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)

     

As simple as running can be, setting yourself up to run a successful ultra race can require a lot of gear and planning. While we can’t eliminate the gear or the planning, we’ve made this fillable checklist so you can make sure you’ve got everything you need for any race day situation. Additionally, our checklist will give you some training advice so you can start setting yourself up for success well before you even need to taper.

With this checklist, we hope you feel more at ease in the days leading up to the race and confident that you’ve got everything you need to run a successful ultra!

 Special thanks to the Higher Running athletes who helped us make this! 

The Higher Running Ultra Checklist

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!

Follow Us!

         

The Rites of Passage 50 Mile to 100km Plan

The Rites of Passage 50 Mile to 100km Plan

by | Aug 9, 2022

 The Rites of Passage Beginner-Intermediate 50mile to 100km Plan

by Ray Nypaver

(50-mile to 100km training plan by Sandi Nypaver & Sage Canaday)

Plan Details

Distance: 50-mile to 100K

Goal: Complete the race

Weekly Volume Max: 55-65 miles / 89-194km

Experience Level: Beginner, Intermediate

Looking for Something Else?

View Ultra Marathon Plans
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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)

 

Let your running take you on a transcendent, life changing experience!

The Rites of Passage Ultra Training Plan, created by coach Ray Nypaver, is for those looking for a journey of self-discovery, intentionally using running as a means to honor a transition in one’s life or to invite in the Earth’s wisdom to uncover more about oneself.

Historically, rites of passages have been used throughout centuries to mark, honor, and celebrate notable events in a person’s life, perhaps most often used when a young person transitions into adulthood. It is thought that when this event goes unrecognized, a person will find other means to do so. Coach Ray believes that in ultras, many of us are looking to do just that. Another way to look at this is to realize we all want meaning in our lives, and we all want to contribute to the well-being of our world. Without “supported suffering”, facing a challenge alone while knowing our loved ones have our back, it’s easy to become lost on our path. A rite of passage helps us find our north star.

This guide includes Coach Ray’s experience and insight from five 100-mile races, her (and Coach Pacer’s) thru-hike of the Colorado Trail, and all guidance and wisdom she received from elders and cohort members during her structured year-long rite of passage (that culminated in 3 day/3 night solo) as part her master’s program at Naropa University.

If you’re looking to honor a transition in your life, dive deeper into what it means to be a spiritual being having a human experience, or unlock a higher part of yourself, this plan is for you!

About This Plan

This plan is for the first time 50 mile-100k runners or ultra runners who typically run less than 50-60 miles (80-100km)per week. We suggest that you have already run a 50k race before starting this plan. This plan tops out at 55-65 miles (89-104km) per week and will include challenging workouts to give you the best possible chance to reach your goals.

Is This Plan for You?

For this plan, we suggest that you have already been running 25-35 miles (40-56km) per week for a couple of weeks and have previously peaked at least 45-55 miles (72km-89km) per week or more while training for past races. If you haven’t run a single week over 45 miles (72km) 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 35 to 45 miles (56km-72km) per week 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.

Last November I purchased the 50 Mile Rites of Passage training plan. I began the training block in January, and I successfully completed my first 50 mile race this past Saturday. The plan worked! I just wanted to say a massive thank you for making this plan and for offering it at an affordable price. I am certain I couldn’t have done this without such a solid training plan. -Rory M

The Rites of Passage Beginner-Intermediate 50-mile to 100km 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!

Follow Us!

         

“ALL IN” ADD ON

“ALL IN” ADD ON

by | Feb 21, 2021

“ALL IN” Add On 

by Coach Sandi Nypaver with guidance from Sage Canaday and Ray Nypaver

Plan Details

Distance: Any surface, any distance

Weekly Volume Max: Any

Experience Level: All

Looking for Something Else?

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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)

About This Plan

This plan is meant to be an “add on” for any of The Higher Running Training Plans. It does not include an actual running plan. We’ve gotten amazing feedback on The “ALL IN” Marathon Plans, so we created this add on option so that everyone can benefit from the “ALL IN” materials, whether you’re training for a 5k road race or a 100-mile trail race.

The above video was originally created for The “All In” BQ Marathon plan, but the information applies to all of the “All In” plans

Is This Plan for You?

The “All In” Add On is unlike any other training plan on the market. Coach Sandi came up with the idea for this plan over 3 years ago, believing we could develop a plan that would do an even better job of helping people reach their goals. It combines years of research as well as all of our running and high-performance knowledge packaged together in a way so that all the information can be retained and utilized by anyone who uses this plan. We hope this plan will make you feel that you have us as your personal coaches, giving you all the information you need to be successful as you go.

The plan will take you on a 16-week journey, a journey that requires you to be “all in”. You’ll start off by performing a strength self-assessment that will help you prevent injuries and keep you running strong throughout the plan. We’ll also help get you into the right mindset to start the training plan. From there, for each week of the plan, there will be a section on Mindset Training and a section on Physical Training along with the actual running plan. The Mindset Training will give you the tools you need to perform at your highest level. We’ll help you learn to embrace any challenge, give you advice on how to decrease anxiety before key workouts and races, and teach you numerous mindset strategies that can help your mind relax and embrace the feeling of running fast. We aim to do all of this while making sure your joy for running is always there! (More on the Mindset Training below)

The Physical Training topics include recovery, heat and altitude training, pre-race and race day fueling, posture and mobility, blood tests, running form, all aspects of tapering (carbo-loading, strength training, bodywork, etc.), creating a race day pacing plan depending on the course profile, and everything else you need to know about physically feeling your best on race day. Our goal while making this plan was to make it so that you’re not left with any crucial questions at the end.

You can’t be “all in” without including some running specific core work into your weekly training. Along with creating a core workout routine for you that can be made to fit into a busy schedule, we wrote in when we thought you should be doing your core workouts, mobility, and stretching under each day of the plan. This plan also contains a pre-run warm-up routine, examples of heavy lifting and plyometric routines, and advice on stretching and foam rolling. We wanted a plan that gives you every chance possible of reaching your goals!

More on Mindset Training

There’s a reason why professional athletes and teams work with sports psychologists. At the highest level of sport, everyone is talented and ready to put in the work. The best athletes know that the difference between performing well and truly performing at their highest level possible is all in the mind. We realize that you may not be able to justify hiring a sports psychologist, so we spent years researching mindset training, neuroplasticity, and everything we could gather from the leading sports psychologists. In this plan, we share the best science-based advice with you that you can immediately incorporate into your training and daily life. Each week’s mindset training topic is multiple paragraphs long, providing the details you need without feeling overwhelming. Our goal is for you to approach all runs as well as race day with a relaxed confidence that will allow you to perform at your highest level possible, pushing past your former perceived limitations to have breakthrough performances. Furthermore, if you truly do the work of applying the advice, we believe this plan can help you create a high-performance mindset that will serve you in all areas of your life.

What’s Included:

  • 16 Weeks of Mindset Training (+ bonus tips)
  • 16 Weeks of Physical Training (+bonus tips)
  • Specific Advice for both Road Runners & Mountain-Ultra-Trail Runners
  • Strength Self-Assessment Videos
  • Pre-Run Warm-Up Routine (with video)
  • Core Routine (with video)
  • Training Guide (explains each type of workout)
  • Key Training Zones Chart
  • And more! (Heavy lifting, plyometrics, foam rolling, stretching, etc.)

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 “ALL IN” Add On

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!

Follow Us!

         

Couch to 5km Plan

Couch to 5km Plan

by | Feb 20, 2021

FREE Couch to 5K Plan

by Coach Sandi Nypaver

Plan Details

Distance: 5K

Goal: Complete a 5K!

Weekly Volume Max: based on time

Experience Level: Beginner

Looking for Something Else?

View Free Training Plans
View All Training Plans

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)

About This Plan

A FREE Training Plan download for Beginners looking to maybe do their First 5km in 10 weeks time! The plan is detailed by Time spent running instead of miles or km.

What’s Included:

A 10-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.

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

The Higher Running Couch to 5km 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!

Follow Us!