This 100km program features two 30 milers, and a single 37 miler. As a minimum, you want to have completed at least one 30+ mile run (50km) before your 100km. 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. Long Runs Just like marathon prep, you should be factoring in one long, slow run every weekend. Most other plans do not take this kind of periodization into consideration. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. 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. We constructed research camps at single-effort ultramarathons (50 and 100 miles) in order to study human endurance capabilities under extreme sleep loss and. 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. 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.

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