Owen Anderson's web site for runners who want to improve their training, sports nutrition, injury prevention, and performances

Educated Training

Run your best races!

You will improve your race performances dramatically if you optimize three key things - your vVO2max, running-specific strength, and running economy.  Our easy-to-follow training programs help you accomplish all three goals.

Each running and strengthening workout is explained completely so that you will know exactly what to do.  The programs progress gradually in mileage and intensity, perfectly matching your steady increase in fitness.  The unique running-specific-strengthening workouts keep you away from injury and make you an intrinsically faster runner.

The programs show you exactly how to set an appropriate goal for your race - and then provide the specific workouts which help you reach that goal.  Each program includes a 26-week schedule which can be easily adjusted for 12, 16, or 20 weeks.

"Owen's training program helped me win the Fifth Avenue Mile and set four world records in masters' competitions." - Diane Palmason (Canadian National record-holder for the masters' marathon)

"Owen's training programs are the best in the world." - Benjamin Simatei, elite runner

5K Training Program

Yes, I want the only 5K training program which combines vVO2max workouts with a full progression of running-specific strength training.  I'll use the easy-to-follow instructions for each running and strengthening session to improve my 5K times significantly (Owen's note: This is a 26-week program, but it can be easily adjusted to 12, 16, or 20 weeks; it is appropriate for runners of all ability levels).

10-K Training Program (Intermediate Level)

The only 10-K training program which combines vVO2max, running-economy, lactate-threshold, and 10-K-rehearsal workouts with a full progression of running-specific strength training.  Instructions for each running and strengthening session are easy to follow.(Owen's note: This is a 26-week program, but it can be easily adjusted to 12, 16, or 20 weeks; it is appropriate for runners who average from 20 to 40 miles per week).

10-K Training Program (Advanced Level)

The only 10-K training program which combines vVO2max, running-economy, lactate-threshold, and 10-K-rehearsal workouts with a full progression of running-specific strength training.  Instructions for each running and strengthening session are easy to follow.(Owen's note: This is a 26-week program, but it can be easily adjusted to 12, 16, or 20 weeks; it is appropriate for runners who average more than 40 miles per week).

Half-Marathon Training Program (Intermediate Level)

The only half-marathon training program which combines vVO2max, running-economy, lactate-threshold, and half-marathon-specific workouts with a full progression of running-specific strength training.  Instructions for each running and strengthening session are easy to follow.(Owen's note: This is a 26-week program, but it can be easily adjusted to 12, 16, or 20 weeks; it is appropriate for runners who average 24 to 40 miles per week). 

Half-Marathon Training Program (Advanced Level)

The only half-marathon training program which combines vVO2max, running-economy, lactate-threshold, and half-marathon-specific workouts with a full progression of running-specific strength training.  Instructions for each running and strengthening session are easy to follow.(Owen's note: This is a 26-week program, but it can be easily adjusted to 12, 16, or 20 weeks; it is appropriate for runners who average more than 40 miles per week ).

Marathon Training Program (Intermediate Level)

The only marathon training program which combines marathon-specific long runs and vVO2max, running-economy, and lactate-threshold, workouts with a full progression of marathon-specific strength training.  Instructions for each running and strengthening session are easy to follow.(Owen's note: This is a 26-week program, but it can be easily adjusted to 12, 16, or 20 weeks; it is appropriate for runners who run about 25 to 40 miles per week).

 

Marathon Training Program (Advanced Level)

The only marathon training program which combines marathon-specific long runs and vVO2max, running-economy, and lactate-threshold, workouts with a full progression of marathon-specific strength training.  Instructions for each running and strengthening session are easy to follow.(Owen's note: This is a 26-week program, but it can be easily adjusted to 12, 16, or 20 weeks; it is appropriate for runners who average more than 40 miles per week).

 

A 5K From Nothing in Just 12 Weeks

For complete beginners, individuals who are not currently running but would like to get fit and try a 5K in the near future.  This program begins with four weeks of walking and strengthening and then leads up to a first 5-K race with eight weeks of gradually progressing running and strength training.  Easy to follow - all workouts are carefully explained.

The 21 Principles of Successful Kenyan Runners

Find out the 21 things which highly successful Kenyan runners do on a regular basis to ensure that they are achieving their best performances.  Topics covered include training, injury prevention, recovery, and sports nutrition.

A Marathoner's Dozen

The 13 things which most marathoners do wrong as they prepare for and run their marathons.  Topics include training, tapering, make-up of the long run, when to do the last long run, goal-setting, injury prevention, cross training, proper eating, recovery, sports-drink use, gels, and fueling during the race.