Atomic Training Programs and Plans

ATOMIC PERFORMANCE COACHING

With tailored programming, advanced training strategies, and injury prevention, our coaching services combine the latest in sports science with a passion for helping runners succeed

BOLDERBOULDER 10K Atomic Training Program

Get ready to crush the BOLDERBOULDER with our 10-Week Atomic Training Program. Our program is built by expert run coaches and physical therapists, ensuring you train smart, build speed and endurance, and avoid common running setbacks. Whether you're a first-timer or aiming for a PR, this plan is tailored to get you race-ready! Program kicks off on Monday 17th March

What you get:

  • 10-week training program tailored to your level (beginner, intermediate, advanced)

  • In-person weekly coaching sessions at a track in Boulder

  • Runner-specific exercise programing including strength & mobility exercises

  • Training resources on strategies for training, raceday, and nutrition

  • 20% discount on all Atomic PT services, including recovery sessions

$95

Training Plans

At Atomic, we know that every runner is unique—whether you're training for your first 5K, a trail ultra, or simply aiming to stay injury-free while logging miles. That’s why we’ve created Atomic Training Plans—science-backed, structured running programs designed to help you build endurance, improve speed, and stay healthy.

Which marathon plan is right for me?

To decide which plan is right for you, assess your running history, weekly mileage, time commitment, and race goals. Beginners should prioritize gradual progression and injury prevention, while more experienced runners can focus on structured plans tailored to their performance goals. Remember, consistency is key, so choose a plan that fits your current fitness level and lifestyle

Beginner

Finish the race strong

Designed for first-time marathoners or runners with limited experience. This plan focuses on gradually building endurance with a manageable weekly mileage, shorter long runs, and minimal speed work. It's perfect for those looking to complete the marathon distance comfortably and safely rather than aiming for a specific time goal

  • First-time marathoners

  • Base fitness: Avg. less than 20 miles p/w

  • Those prioritizing finishing over speed

  • Those wanting a slower build

  • Longest run in past 12 months is < 10 miles

Intermediate

Develop & perform well

Aimed at runners with some experience who are ready to take their training to the next level. This plan includes higher mileage, structured workouts like tempo runs and intervals, and more emphasis on long runs to improve both endurance and speed. It's ideal for runners seeking a new personal best or more structured preparation

  • At least 1-2 marathons or half marathons

  • Base fitness: Avg. 20-40 miles p/w

  • Balance performance and enjoyment

  • Ready for speed and hill intervals

  • Longest run in past 12 months is 10+ miles

Advanced

Compete with the best

Designed for experienced runners chasing competitive goals. This plan includes high mileage, advanced workouts, and training-specific strategies to push your limits and optimize performance. It requires a solid fitness base and commitment to a challenging schedule. For runners with experience of training for big races

  • Base fitness: avg. 40+ miles p/w

  • Experience with long, hard training blocks

  • Seeking best possible performance

  • Ready to adopt daily double runs

  • Longest run in past 12 months is 13+ miles

Get started with a free Atomic Performance Coaching consultation

There’s no commitment, pressure, or obligation