An 18-week half marathon program built to help you PR, with weekly threshold work at the center. Around 100 pages of training, guidance, and coaching from the coaches and physical therapists behind the Atomic Race Team.
A real half marathon PR comes from how long you can hold a hard, sustainable pace, not just how fast you can run. This program is built around that idea, giving you 18 weeks to develop the threshold fitness that makes race pace feel more manageable. We are very clear about the difference between LT1 and LT2, and every session tells you which system it is targeting. That distinction is easy to miss in a self-coached plan. Advanced includes dedicated LT1 work every week to make sure your aerobic development keeps pace with your harder training. As the block progresses, you will spend more time at race pace and tackle longer reps, with every session fully written out.
With two quality sessions each week, how you arrange your training matters. The guide explains how to sequence hard days, when to move a workout if life gets in the way, and how to use deload weeks to absorb the training rather than simply backing off. Benchmark sessions appear at four points in the program so you have an objective way to see whether your fitness is moving in the right direction.
The strength, plyometric, and injury guidance comes from physical therapists who treat runners training at this mileage every week. You will also get detailed guidance on fueling, tapering, race-day pacing, and race-week logistics.
18 weeks including taper and race week. Six runs per week, peaking at 58 to 65 miles, with long runs reaching 18 to 20 miles. Two quality sessions plus dedicated LT1 work every week.
The Atomic Race Team is a group of 40 competitive athletes training out of Boulder, with an even split between men and women. Between them are multiple sub-75-minute half marathoners, Boston qualifiers, a fifth-place Bolder Boulder finisher, and two athletes who have raced in the elite final at the US 5K Championships. These are not hypothetical workouts. They are the kinds of training blocks our athletes actually run.
Pace charts in miles and kilometers, heart-rate and effort zones, a printable training log, and an online tracker pre-filled with every run.
An 18-week half marathon program built to help you PR, with weekly threshold work at the center. Around 100 pages of training, guidance, and coaching from the coaches and physical therapists behind the Atomic Race Team.
A real half marathon PR comes from how long you can hold a hard, sustainable pace, not just how fast you can run. This program is built around that idea, giving you 18 weeks to develop the threshold fitness that makes race pace feel more manageable. We are very clear about the difference between LT1 and LT2, and every session tells you which system it is targeting. That distinction is easy to miss in a self-coached plan. Advanced includes dedicated LT1 work every week to make sure your aerobic development keeps pace with your harder training. As the block progresses, you will spend more time at race pace and tackle longer reps, with every session fully written out.
With two quality sessions each week, how you arrange your training matters. The guide explains how to sequence hard days, when to move a workout if life gets in the way, and how to use deload weeks to absorb the training rather than simply backing off. Benchmark sessions appear at four points in the program so you have an objective way to see whether your fitness is moving in the right direction.
The strength, plyometric, and injury guidance comes from physical therapists who treat runners training at this mileage every week. You will also get detailed guidance on fueling, tapering, race-day pacing, and race-week logistics.
18 weeks including taper and race week. Six runs per week, peaking at 58 to 65 miles, with long runs reaching 18 to 20 miles. Two quality sessions plus dedicated LT1 work every week.
The Atomic Race Team is a group of 40 competitive athletes training out of Boulder, with an even split between men and women. Between them are multiple sub-75-minute half marathoners, Boston qualifiers, a fifth-place Bolder Boulder finisher, and two athletes who have raced in the elite final at the US 5K Championships. These are not hypothetical workouts. They are the kinds of training blocks our athletes actually run.
Pace charts in miles and kilometers, heart-rate and effort zones, a printable training log, and an online tracker pre-filled with every run.
