by Coach Sandi & Coach Sage | Feb 20, 2021
FREE Higher Running Cycling Cross Training Plan
by Trevor Sooy
Plan Details
Distance: N/A
Goal: Cross-Training
Weekly Volume Max: based on time
Experience Level: Any Level
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)
About This Plan
This cycling cross training plan was developed by our social media manager Trevor Sooy, a CAT 1 cyclist sponsored by Primal-Audi Denver.
What is the Purpose of this Plan?
You may be wondering… what in the world is a cycling plan doing on a website meant for runners?
We did not create the Higher Running Cycling Plan with the intent to make you the next winner of the Tour de France. Instead, we designed this plan to help you overcome a running-related injury (not provoked by biking), burnout, or you just want to throw in some cross-training to your regular running routine. We want it to become a way for you to maintain an adequate level of aerobic fitness while you take some time off running (or whatever the case).
What is the Purpose of this Plan?
You may be wondering… what in the world is a cycling plan doing on a website meant for runners?
We did not create the Higher Running Cycling Plan with the intent to make you the next winner of the Tour de France. Instead, we designed this plan to help you overcome a running-related injury (not provoked by biking), burnout, or you just want to throw in some cross-training to your regular running routine. We want it to become a way for you to maintain an adequate level of aerobic fitness while you take some time off running (or whatever the case).
What is the Purpose of this Plan?
You may be wondering… what in the world is a cycling plan doing on a website meant for runners?
We did not create the Higher Running Cycling Plan with the intent to make you the next winner of the Tour de France. Instead, we designed this plan to help you overcome a running-related injury (not provoked by biking), burnout, or you just want to throw in some cross-training to your regular running routine. We want it to become a way for you to maintain an adequate level of aerobic fitness while you take some time off running (or whatever the case).
A full 6 week cycling cross training plan. There is a color-coded workout intensity key at the bottom.
Our Training Plan Guide specific for this plan with details on how to get the most out of this plan!
Our Pace-Intensity Spectrum Chart (comes with all our Running Plans)
The Higher Running Cycling Cross 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!
by Coach Sandi & Coach Sage | Feb 19, 2021
The Higher Running Advanced 50-mile to 100km Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Plan Details
Distance: 50 mile to 100K
Goal: PR
Weekly Volume Max: 70-85 miles / 112-137km
Experience Level: Experienced
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)
About This Plan
This plan is for more experienced ultra runners who normally place in the top half of the results in ultras. This is our most advanced ultra plan and it tops out at 70-85 miles (112km-137km) per week. This will include challenging workouts to give you the best possible chance to reach your goals.
*Can also be used as a 100-mile training plan with adaptations to some long run/weekend workouts (these suggestions are included in the plan)
Is This Plan for You?
For this plan we suggest that you have already been running 40-50 miles (64-80km) per week for a couple of weeks and have previously peaked at at least 65-75 miles (105km-120km) per week or more while training for past races. If you haven’t run a single week over 65 miles (105km) 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 55 to 65 miles (100km) per week on a regular basis without any serious injury before starting this training program.
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 mental 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.
“Hello! I wanted to send you an update on my race. I bought this plan for a 100 mile race I ran yesterday. All kinds of good news to share: I won first place, and a whole 6 hours ahead of second place! I also met my “A goal” of sub-20 hours, 19:41! It was the Pigtails Challenge in Renton, WA, with 9k’ gain across the course, which was good for my first time, but tells me I can challenge myself to a tougher course next time.
You might also remember that I used your BQ plan for the Seattle Marathon Dec 1, and came in 5th place for my age/sex group.
Both of these were due 100% to your amazing training plans! Thank you so much for putting together such an excellent plan!”
The Higher Running Advanced 50-mile to 100km (100-mile options) 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!
by Coach Sandi & Coach Sage | Feb 19, 2021
The Higher Running Beginner-Intermediate 50-mile to 100km Plan
by Coach Sandi Nypaver and Coach 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?
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 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.
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.
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 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!
by Coach Sandi & Coach Sage | Feb 19, 2021
The Higher Running Advanced 50km Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Plan Details
Distance: 50K
Goal: PR
Weekly Volume Max: 65-80 miles / 104-129km
Experience Level: Experienced
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)
About This Plan
This plan is for more experienced 50k runners or also for experienced marathoners who have run under the Boston Marathon qualifying standard. This plan tops out at 65-80 miles (104-129km) 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 30-35 miles (50km-56km) per week for a couple of weeks and have previously peaked at least 60-70 miles per week (100km-113km) or more while training for past races. If you haven’t run a single week over 55 miles (88km) 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 45 to 50 miles (72km-80km) per week on a regular basis without any serious injury before starting this training program.
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 mental 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.
The Higher Running Advanced 50km 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!
by Coach Sandi & Coach Sage | Feb 19, 2021
The Higher Running Beginner-Intermediate 50km Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Plan Details
Distance: 50K
Goal: Finish a 50K
Weekly Volume Max: 50-60 miles / 80-96km
Experience Level: Beginner
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 first time 50k runners or runners who typically run less than 50 miles (80km) per week. It’s a great plan for marathoners looking to move up to 50ks, or ultra runners looking to improve their 50k times. This plan tops out at 50-60 miles per week (80-96km) and will include challenging workouts to give you the best possible chance to reach your goals.
To start this plan, we suggest that you’ve been running at least 20-25 miles per week (32-38km) for the last few weeks, but have previously run at least 40-50 miles (64-80km) per week in the past. If you haven’t run a single week over 40 miles (64km) 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.
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
The Higher Running Beginner-Intermediate 50km 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!
