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The Advanced Training Program was designed by Dr. Owen Anderson,
one of the foremost coaches and researchers in the field of
running, in conjunction with Philly Fit.
This program was designed specifically for those runners
who want to qualify for Boston or simply want a more intense
training schedule. The core training philosophy embodied in
this schedule emphasizes quality over quantity, because research
has shown this to be the most effective way to train. It is
not recommended that runners add significantly more total
miles than are on the schedule. However, runners must carry
out the intensive parts of the schedule in order to compensate
for a larger mileage base.
The schedule is flexible, but it contains a strong backbone
- a progression through general, special, specific, and explosive
strength training and an intense focus on the demands of marathon
running. It attempts to create the largest-possible improvements
in VO2max, lactate-threshold running speed, and running economy,
as well as running-specific strength and power. These improvements
are sought because they are the factors that best conform
to success in marathon running.
It is assumed that the "ATP" runner has been training
regularly before they start the training and can run about
30 miles per week without much trouble. There are also specific
exercises including a special warm up which will be preformed
each week. This is a strenuous schedule if done correctly
and because of that, each participant must be aware of his/her
body and how he/she is feeling.
This schedule will be used in conjunction with qualified
coaching, and additional supplemental training materials.
It is not recommended for the beginner runner.
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