A 14-week half marathon guide that explains every run before it asks you to do it. Around 100 pages of plan, theory, strength, fueling and race-day strategy.
Full description
This guide explains every session before it asks you to run it: what it's for, how it should feel, and what happens if you run it too fast. There's a full chapter on adapting the plan around a week that won't cooperate, which is the single most useful thing in it for most people. Fueling is covered from everyday eating through to race morning, and the taper is explained rather than just scheduled, so the quiet fortnight before your race feels intentional instead of alarming.
The strength, mobility and plyometric work is written by the physical therapists at our Boulder and Broomfield clinics. Injury guidance comes from the same people. And race day gets an actual pacing plan, because going out too hard is what turns a good half into a long walk home.
The block at a glance 14 weeks including taper and race week. Three to four runs, peaking at 22 to 27 miles, longest run 11 to 13. Run-walk friendly, with strides and short faster efforts rather than formal track work.
80-90% compliance is the target, not a hundred. A couple of easy miles on a bad day still counts, and it beats holding out for the perfect session and doing nothing.
Who's behind it Atomic Track Club has grown to more than 400 runners since 2022. The coaches who run those sessions and the physical therapists who keep those runners healthy wrote this guide. We have taken runners from a first structured session to the start line of a marathon, and taken others who assumed their fastest days were behind them to personal bests they had written off years ago.
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.
A 14-week half marathon guide that explains every run before it asks you to do it. Around 100 pages of plan, theory, strength, fueling and race-day strategy.
Full description
This guide explains every session before it asks you to run it: what it's for, how it should feel, and what happens if you run it too fast. There's a full chapter on adapting the plan around a week that won't cooperate, which is the single most useful thing in it for most people. Fueling is covered from everyday eating through to race morning, and the taper is explained rather than just scheduled, so the quiet fortnight before your race feels intentional instead of alarming.
The strength, mobility and plyometric work is written by the physical therapists at our Boulder and Broomfield clinics. Injury guidance comes from the same people. And race day gets an actual pacing plan, because going out too hard is what turns a good half into a long walk home.
The block at a glance 14 weeks including taper and race week. Three to four runs, peaking at 22 to 27 miles, longest run 11 to 13. Run-walk friendly, with strides and short faster efforts rather than formal track work.
80-90% compliance is the target, not a hundred. A couple of easy miles on a bad day still counts, and it beats holding out for the perfect session and doing nothing.
Who's behind it Atomic Track Club has grown to more than 400 runners since 2022. The coaches who run those sessions and the physical therapists who keep those runners healthy wrote this guide. We have taken runners from a first structured session to the start line of a marathon, and taken others who assumed their fastest days were behind them to personal bests they had written off years ago.
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.
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