by Coach Sandi & Coach Sage | Feb 19, 2021
The Higher Running Beginner-Intermediate Marathon Plan – Level 1
by Coach Sandi Nypaver and Coach Sage Canaday
Plan Details
Distance: Marathon
Goal: Finish / 4:30 or faster
Weekly Volume Max: 45-50 Miles/ 72-80km
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)
Is This Plan for You?
The goal of this plan is to allow you to run your best marathon possible in 16 weeks time. It is not a “just finish” bare minimum plan though! If you have run a marathon before, but aren’t quite at the level of the “Boston Qualifying ‘BQ’ Plan” just yet, then this plan is for you! This plan is also for you if you are looking to finish your first marathon with a strong time (i.e. a sub-4-hour, etc.).
This plan is structured for runners who will reach a peak mileage of somewhere between 45 to 50 miles (72-80km) a week. If you haven’t run a single week over 35 miles (56km) 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 25-35 miles (40-55km) 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.
The Higher Running Beginner-Intermediate Marathon 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 Very Advanced Marathon Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Plan Details
Distance: Marathon
Goal: 2:45 or faster
Weekly Volume Max: 85-94 miles / 137-151km
Experience Level: Advanced
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)
The goal of this plan is to allow you to run your best marathon possible in 16 weeks time. If you have already achieved a BQ and sub 3 hour marathon then this plan is designed to take you to the next level (i.e. sub 2:45 or even a marathon in the 2:30s)! Be warned, this is our most Advanced Marathon Training Plan and takes a considerable time commitment. It is designed for experienced high-mileage runners. (If you start a plan like this before you’re ready, you’ll end up injured, overtrained, and not able to hit your goal times.)
Otherwise, if you are looking to crack 3 hours flat for the first time and/or qualify for Boston you may want to check out the Higher Running BQ Marathon Plan™ .
Is This Plan for You?
This plan is structured for runners who will reach a peak mileage of somewhere between 85 to 94 miles (137 to 151km) a week. If you haven’t run a single week over 75 miles (120 km) per week in your running career yet, we highly recommend that you take several months (or even years) to build up your mileage base so you are consistently averaging at least 62 to 75 miles per week (100-120km per week) on a regular basis without any serious injury before starting this training program.
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 miles and kilometers 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 Very Advanced (sub 2:45) Marathon Training Plan™
“I purchased the Advanced Marathon Training Plan in the spring and stuck to it, doing the full 16 weeks and ran the 2024 Chicago Marathon with a 2.5mins PR coming in at 2:44:15 and 7th in the M50-55 aged group. I thought the plan was excellent and wanted to give you this feedback from someone that stuck to it and has the evidence that it worked so well and I thankfully got the result I wanted!” – Andrew
“I just wanted to send you a message to say a massive thank you for all the information and elite knowledge you all give to me and all of your athletes / subscribers on a very regular basis. I purchased your Very Advanced Marathon Plan and followed it for my marathon that I just ran this morning in Perth, Australia. I completed the marathon in 2:49 and there is no way I would have achieved this time without your help.” – John
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 18, 2021
The Boston Course (Hilly Marathon) Training Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Plan Details
Distance: Marathon
Goal: 3:30 or faster
Weekly Volume Max: 65-80 miles / 100-130 km
Experience Level: 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)
The goal of this plan is to allow you to run your best marathon possible Boston Marathon in 14 weeks time. The included Training Guide comes with an extra section with details about the elevation profile of the Boston Marathon course and how to tackle the hills.
If you are looking to run another BQ time and/or even a sub 3:30 or sub 2:45 marathon at Boston then this plan is for you!
Is This Plan for You?
This plan is structured for runners who will reach a peak mileage of somewhere between 65 to 80 miles (100 to 130km) a week. If you haven’t run a single week over 55 miles (90km) 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 50 to 55 miles per week (90km) on a regular basis without any serious injury before starting this training program.
Also of note: It is highly recommended you start this plan after already training for 2-4 weeks (and not starting from 0 miles/km per week). Ideally you have been running atleast 40-50 miles (70-80km) already for at least 2 weeks, and those miles have all been very “Easy.” Don’t come into this program right after having raced a full marathon (and don’t start this program injured or burned-out). You want to start fresh with 2-4 weeks of Easy base mileage under your belt (and ideally 4-5 weeks before that you took a break from training/running).
Screenshots from special section in our Training Guide (inside Boston Marathon Course info!):
A 14-week calendar grid chart with every day specifically detailed with a training workout. Included in the plan’s weeks are inspirational quotes and mindset training tips. The plan progresses with periodized phases to build your fitness, speed and strength so that you peak for your goal race in 14 weeks time. 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:
- A Boston specific section so you’re fully prepared for the course
- 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.
“I had a great day at Boston this year running 2:57:55, which was my first sub 3 result ever. I actually ran 1:21 in the little 13.1 race I did a few weeks prior (which was a PR I didn’t even plan on) without even pushing it much so I knew my fitness was there. This was also my first time running Boston. I stayed conservative with my pacing plan but once I hit the first couple of Newton hills I knew that I had a lot more to give and finished strong with a ton of confidence. I’m a 40 year old guy who’s been running and doing triathlons for a while now. I’ve tried a lot of plans and different strategies in the past and I’m usually around the 3:30-3:10 mark. I honestly think your plan helped give me the breakthrough I needed and I just wanted to take a minute to let you two know that you’re great.” -Ryan K.
The Boston Course Specific (Hilly Marathon) 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 18, 2021
The Higher Running BQ Marathon Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Plan Details
Distance: Marathon
Goal: BQ
Weekly Volume Max: 65-80 miles / 100-130km
Experience Level: 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)
The goal of this plan is to allow you to run your best marathon possible in 16 weeks time. If you are close to a Boston Marathon qualifying time (i.e. within 10-15 minutes) it is very possible for you to use this plan to attempt to improve enough for that standard to be reached!
Otherwise, if you are looking to crack 3:40 or 3 hours flat (or even sub 2:50) for the first time and improve your personal best marathon time, then this plan is for you!
Is This Plan for You?
This plan is structured for runners who will reach a peak mileage of somewhere between 65 to 80 miles (100 to 130km) a week. If you haven’t run a single week over 55 miles (90km) 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 50 to 55 miles per week (90km) 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 BQ Marathon Training Plan™
“Hello, I just wanted to reach out and share that I ran a two hour and 56 minute marathon last Sunday at the Ventura marathon, beating my previous personal best in late October 2022 of four hours and 23 minutes. This was mainly due to the Higher running Boston qualifier plan that I used. The plan was amazing!” – Jarrett J
Hello! I purchased your Boston marathon qualifying plan back in the spring and just ran my marathon this morning. I wanted to let you know that not only did I smash my goal — I was shooting for 3:00 and made it in 2:56 — but I also broke my personal records for the 1 mile, 5k, 10k, and half marathon! On top of this, the pacer took us the wrong direction near the start, which added a 1/2 mile onto the total distance, so I’m double proud of myself. I want your team to know that it was only possible because of your AWESOME training plan, which kept shaking things up right when they might have otherwise gotten stale, and provided the mindset tools I needed to stay positive on my run. Absolutely could NOT have done it without you! Thank you! Next step: Boston (if they accept me, lol!)!- Ryan B.
“Training has been tough the past years as all coachings and training plans are geared towards younger people (it seems). Our extended recovery times and slower improvement curves make a runner’s life more challenging.
HOWEVER, using your BQ marathon plan I achieved a 17min PB on my Marathon here in Frankfurt last weekend, finished in 3:18 and happy, which was entirely unthinkable until now. No bonking, no running out of steam but feeling great all the way and when crossing the finish line. I ran almost entirely by feel, HR was 6 beats lower on average than my previous halves and full marathons, yet I went way faster, pace varied less than 5 seconds per km overall and second half only 13 seconds slower than the first. It’s been a dream!
I admit, many things have to come together to make such a day possible – no colds, no injuries, no major distractions, reasonable fueling. Watching Sage’s struggles at UTMB also gave me the right amount of humility.But your plan and great youtube videos were an amazing guideline and support.
Going for a new sub 19min PB on 5k before Christmas and sub 1:29 21k in March – with your plans, of course!
THANK YOU Sandi & Sage!” -Nikoalus P.
“I PB’d on your BQ plan – got a time of 2:55:31 at the Berlin Marathon! Also a PB of 17:31 since 7 months ago. Just wanted to say thank you for the awesome (and grueling) training plan and content. I grew to love the workouts and how they made me feel. I discovered you through your/Kofuzi’s coaching Kofuzi videos and really appreciate the level of knowledge, science and kindness in the videos. Thanks for the inspiration!” – Ash
“In 2022 I ran a 3:06:57 (3:10:00 is my age group) using your BQ Marathon Training Plan. Recycled the plan. Today, I ran a lot faster. Now, I have a 16min cushion to qualify for Boston!” – Carlos C
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 18, 2021
FREE Higher Running Aerobic Base Building Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Plan Details
Distance: Any Distance
Goal: Base-building
Weekly Volume Max: 30-34 miles / 48-55km
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)
About This Plan
The goal of this plan is to allow you to build up your stamina and speed in 9 weeks time by progressively building your “aerobic base”. If you are looking to reach that next level in running, and progressing from running 3 to 4 times per week, this plan will get you training up 5 to 6 times a week! It is recommended that after you follow this 9-week program, you then maintain weekly mileage/volume for another 3-4 weeks before anymore increases. You will likely be in great shape and fully prepared for our more advanced training plans!
Is This Plan for You?
This plan is structured for runners who will reach a peak mileage of somewhere between 30 to 34 miles a week (or about 48 to 55km per week). If you haven’t run a single week over 20 miles per week in your running career yet, we highly recommend that you take several weeks to build up your mileage so you are consistently averaging at least 15-20 miles per week (about 24-32km) on a regular basis without any serious injury before starting this training program.
A 9-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. Only US versions of this plan are part of this FREE download.
The Key Training Zone Intensity Chart that visually defines key workout efforts.
The Higher Running Aerobic Base Building 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!
