An 18-week half marathon guide built to enable you to PR, centered on weekly threshold work. Around 100 pages from the coaches and physical therapists behind the Atomic Race Team.
Full description
A genuine half marathon PR is won by how long you can hold threshold, not solely by top-end speed. This guide is built around that fact, and runs 18 weeks to give time for that threshold to develop.
It's explicit about the difference between LT1 and LT2 and which one every session is targeting. That distinction is where most self-coached half marathon blocks go wrong, and Advanced carries dedicated LT1 work every week to address it. As the block sharpens you get more time at race pace and longer reps, with each session written out in full.
Two quality sessions a week makes arrangement matter. The guide covers sequencing hard days, moving one when you have to, and reading a deload rather than just taking it. Benchmark sessions at four points give you an honest read on fitness arriving.
The strength, plyometric and injury guidance comes from physical therapists treating runners at this mileage every week. Fueling, taper theory, race-day pacing and race-week logistics are all covered in full.
The block at a glance 18 weeks including taper and race week. Six runs a week, peaking at 58 to 65 miles, longest run 18 to 20. Two quality sessions plus weekly LT1 work.
Where these sessions come from The Atomic Race Team is 40 competitive athletes training out of Boulder, with a 50:50 gender split. Between them: half marathons inside 75 minutes, Boston qualifiers across multiple athletes, a fifth-place finish at the Bolder Boulder, and two athletes racing the elite final at the US 5K Championships. These are the blocks they run.
Also inside: pace charts in miles and kilometers, heart-rate and effort zones, a printable log, and an online tracker pre-filled with every run.
An 18-week half marathon guide built to enable you to PR, centered on weekly threshold work. Around 100 pages from the coaches and physical therapists behind the Atomic Race Team.
Full description
A genuine half marathon PR is won by how long you can hold threshold, not solely by top-end speed. This guide is built around that fact, and runs 18 weeks to give time for that threshold to develop.
It's explicit about the difference between LT1 and LT2 and which one every session is targeting. That distinction is where most self-coached half marathon blocks go wrong, and Advanced carries dedicated LT1 work every week to address it. As the block sharpens you get more time at race pace and longer reps, with each session written out in full.
Two quality sessions a week makes arrangement matter. The guide covers sequencing hard days, moving one when you have to, and reading a deload rather than just taking it. Benchmark sessions at four points give you an honest read on fitness arriving.
The strength, plyometric and injury guidance comes from physical therapists treating runners at this mileage every week. Fueling, taper theory, race-day pacing and race-week logistics are all covered in full.
The block at a glance 18 weeks including taper and race week. Six runs a week, peaking at 58 to 65 miles, longest run 18 to 20. Two quality sessions plus weekly LT1 work.
Where these sessions come from The Atomic Race Team is 40 competitive athletes training out of Boulder, with a 50:50 gender split. Between them: half marathons inside 75 minutes, Boston qualifiers across multiple athletes, a fifth-place finish at the Bolder Boulder, and two athletes racing the elite final at the US 5K Championships. These are the blocks they run.
Also inside: pace charts in miles and kilometers, heart-rate and effort zones, a printable log, and an online tracker pre-filled with every run.
