The Higher Running Very Advanced Marathon Plan
by Coach Sandi Nypaver and Coach Sage Canaday
Goal: 2:45 or faster
Weekly Volume Max: 85-94 miles / 137-151km
Experience Level: Advanced
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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)
- 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 Higher Running Very Advanced (sub 2:45) 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!