Training Programs

Boston FIT members are just like you. Most get involved because they know it’s time to finally get in shape, and for many, that means doing something really different in their lives. They know they have to challenge themselves to step beyond the status quo, because without some accountability and guidance, their efforts might fall flat. Some of our participants are new to running, while others have been doing this for quite some time. But no matter what the individual stories, all share one goal: to get fit and have fun doing it.

Running Programs:  Yellow, Red, Green, Advanced Training Program (Blue) and Half Marathon (purple)  groups:

Boston FIT’s runners form the backbone of our membership. Whether preparing for the full or the half marathon distance, runners all receive weekly educational seminars, a schedule specifically designed for their ability level, an online support forum, and more.

At the start of each season, trainees will participate in a pace run to determine the placement that best matches their ability. All participants will run 2.6 miles the first week.  All long runs (and occasional speed work) will be done alongside members of your pace group, so no one trains alone.

The program’s general format is as follows:

  • Before each Saturday run, members will come together for the week’s announcements and to hear an educational seminar on key training topics designed to prepare runners for the rigors of this endurance sport.
  • Members participate in an organized training run each Saturday morning with runners of similar training paces. Each pace group is designated by a color: Blue (Advanced Training Program), Green, Yellow, Red, or Purple (Half Marathon).
  • Weekend runs will be followed by a brief discussion about the day’s workout and instructions for the coming week.
  • Members adhere to a schedule of mid-week training runs. Those runs are built with busy lifestyles in mind, so they keep members moving toward their goals while requiring only a moderate amount of time on the road.
  • Weekly speed training sessions may be available once the group has built a sufficient training base to handle it safely and comfortably.

 Advanced Training Program (ATP):

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 USAFit.

This program was designed specifically for those runners who want to improve their pace, 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 vVO2max, 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.  Though it is not recommended for the beginner runner  – runners of all paces are welcome!!