An 18-week guide to PR your marathon, with weekly threshold work, high mileage, and the load management to balance. Around 100 pages from the coaches and physical therapists behind the Atomic Race Team.
Full description
The distance between a solid block and a PR block is rarely just miles. It's the quality of the decisions inside the week.
This guide is written for that. Two quality sessions a week means the arrangement matters as much as the content. The guide covers how to sequence hard days, what to do when one has to move, and how to read a deload week rather than just take it. Benchmark sessions at four points give you an honest read on your own fitness as it arrives. It's explicit about the difference between LT1 and LT2 and which one each session targets.
At 70 miles a week, the work around the running stops being optional. The strength, plyometric and injury guidance here is written by physical therapists who spend their clinical week treating runners who broke down at exactly this mileage, and it's programmed to support the block rather than compete with it. Fueling is covered through gut training and carbohydrate loading. Race day gets a pacing strategy and full race-week logistics.
The block at a glance 18 weeks including taper and race week. Six runs a week, peaking at 70 to 73 miles, longest run 20 to 23. Two quality sessions plus weekly LT1 work. Less margin than the Intermediate guide, our Advanced program assumes you can manage yourself between sessions.
Where these sessions come from The Atomic Race Team is a team of competitive athletes training out of Boulder. Between them they have Boston qualifiers, elite women training at the US Olympic Trials standard, sub 75 half marathons, top 5 finishes at the Bolder Boulder, and athletes racing in USATF Championships. This program mirrors their training.
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 guide to PR your marathon, with weekly threshold work, high mileage, and the load management to balance. Around 100 pages from the coaches and physical therapists behind the Atomic Race Team.
Full description
The distance between a solid block and a PR block is rarely just miles. It's the quality of the decisions inside the week.
This guide is written for that. Two quality sessions a week means the arrangement matters as much as the content. The guide covers how to sequence hard days, what to do when one has to move, and how to read a deload week rather than just take it. Benchmark sessions at four points give you an honest read on your own fitness as it arrives. It's explicit about the difference between LT1 and LT2 and which one each session targets.
At 70 miles a week, the work around the running stops being optional. The strength, plyometric and injury guidance here is written by physical therapists who spend their clinical week treating runners who broke down at exactly this mileage, and it's programmed to support the block rather than compete with it. Fueling is covered through gut training and carbohydrate loading. Race day gets a pacing strategy and full race-week logistics.
The block at a glance 18 weeks including taper and race week. Six runs a week, peaking at 70 to 73 miles, longest run 20 to 23. Two quality sessions plus weekly LT1 work. Less margin than the Intermediate guide, our Advanced program assumes you can manage yourself between sessions.
Where these sessions come from The Atomic Race Team is a team of competitive athletes training out of Boulder. Between them they have Boston qualifiers, elite women training at the US Olympic Trials standard, sub 75 half marathons, top 5 finishes at the Bolder Boulder, and athletes racing in USATF Championships. This program mirrors their training.
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.
