The Rites of Passage Beginner-Intermediate 50mile to 100km Plan
by Ray Nypaver
(50-mile to 100km training plan by Sandi Nypaver & Sage Canaday)
Distance: 50-mile to 100K
Goal: Complete the race
Weekly Volume Max: 55-65 miles / 89-194km
Experience Level: Beginner, Intermediate
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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.
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)
- 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
- 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 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!