To achieve maximum performance, you need to improve your endurance and your speed. You can do this by, running more miles, running faster, or some combination of both. The Advanced schedule is a much more sophisticated training program than that offered to Novice Runners or to Intermediate Runners. In order to achieve full benefit from this program, before starting you probably need to be running 4-5 days a week, 20-30 miles a week or more, and at least have an understanding of the concepts of speedwork.
The advanced schedules are designed only for the hard core, those willing to take it to the limit. Only a small percentage of today’s runners classify themselves as “Advanced” or want to follow this demanding a schedule. If that is you, welcome.

Strength training involves the performance of physical exercises which are designed to improve strength and endurance. It is often associated with the use of weights but can take a variety of different forms.
Sport-specific strength training programs are fundamental to an athlete’s development and success. Long gone are the days when coaches shunned weight lifting for fear that it might hinder the performance of fine skill and correct technique. It’s now accepted that high levels of strength are a prerequisite to superior speed, power, strength endurance and overall sporting performance.
Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training.

Flexibility exercise is one of the four types of exercise along with strength, balance and endurance. Ideally, all four types of exercise would be included in a healthy workout routine.
Flexibility exercises stretch your muscles and can help your body stay flexible. These exercises give you more freedom of movement for other exercise as well as for your everyday activities. It may also help you avoid discomfort when confined in a space for a long period of time.

Strength training has become such an integral part of an athlete’s training regimen.
Strength training is, one of the most effective avenues available to us for enhancing numerous aspects of physical health and performance-related variables. In addition to the positive physical outcomes mentioned, there also is evidence of mental health benefits including decreased symptoms of depression, increased self-esteem and self-concept, and improved cognitive capabilities.

Swimming is the self-propulsion of a person through water, usually for recreation, sport, exercise, or survival. Swimming as an exercise is popular as an all-around body developer and is particularly useful in therapy and as exercise for physically handicapped persons.
Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance. It also improves cardiovascular fitness, cools you off and refreshes you in summer, and is one that you can do safely into old age.

Endurance training involves placing large muscle groups under strain for longer periods at a time. Such exercise mainly affects the respiratory and cardiovascular systems and, at the muscle level, the stamina of the muscle groups used.
Types of Endurance training,

• Basic endurance
• Tempo endurance
• Maximal endurance
• Lactic speed endurance
• Alactic speed endurance

Sprinting is a skill which means you can train your body to be significantly faster. Sprinting faster is about applying the maximum amount of force down to the ground. The more force you can apply to ground the faster you will go.
Posture is the foundation that everything else is built upon. Trying to develop great sprinting mechanics and rhythm without good posture won’t work.
To sprint fast you need to have the foot land directly underneath the center of mass. Think of stepping over the knee and driving the foot straight down into the track.

Track and field is a sport which includes athletic contests established on the skills of running, jumping, and throwing.
The Track Events
Sprints: 100 meters, 200 meters, 400 meters
Middle Distance: 800 meters, 1500 meters
Distance: 3,000 meter Steeplechase, 5,000 meters (5K), 10,000 meters (10K), Marathon (26.2 miles)
Hurdles: 100 meter hurdles (women), 110 meter hurdles (men), 400 meter hurdles
Relays: 4 x 100 meters relay, 4 x 400 meters relay
Walks: 20 kilometer race walk, 50 kilometer race walk
The Field Events
Horizontal Jumps: Long Jump, Triple Jump
Vertical Jumps: High Jump, Pole Vault
Throws: Discus Throw, Javelin Throw, Hammer Throw, Shot Put

Fun physical games that don’t require too much structure at this age. Playing is not simply for fun, it is a stress-buster, it is an activity that keeps us healthy without giving us the time to realize its value.
These activities will not only fight boredom but will also challenge their minds and muscles – strengthening their bodies and releasing all that pent-up energy.

Most typical marathon training plans are 16 to 20 weeks long. During this time, you’ll typically run three to five times a week, increasing your mileage as you get nearer to race day. On the other days, you can cross train, do some low intensity exercise and, most importantly, rest your legs, allowing them to fully recover.
Each training plan will include different runs, which require you to alter your pace to avoid burning out. From an easy run training pace, to a tempo run training pace, whether you’re a beginner or a well-practiced marathon runner, it can be difficult working out how fast to run.

Insanity is a total body workout that requires no gym or equipment. You exercise right at home, using your own body weight for resistance. The program is based on a fitness method called "max interval training."
The Insanity workout is an advanced exercise program. It involves bodyweight exercises and high-intensity interval training.
The Insanity workouts are a full-body program. Bodyweight and high-intensity intervals include both cardio and strength training.

Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India.
Practicing yoga helps provide a foundation and tools to building good habits. This exercise is also a pathway to empower you to make conscious choices to live a healthy and fulfilling life.
The purpose of yoga is to build strength, awareness and harmony in both the mind and body.

When it comes to bodybuilding, hardcore is more. It's a mentality, a way of living. For hardcore lifters, it means training as hard as you possibly can without all the fancy trimmings.
Not everyone can or wants to be hardcore, to be hardcore, you must be focused, determined, intense and driven.

CrossFit is promoted as both a physical exercise philosophy and a competitive fitness sport, incorporating elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman, and other exercises.
CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone, people who are just starting out and people who have trained for years.