A 14-week half marathon program that explains every run before asking you to do it. Around 100 pages covering the training plan, coaching theory, strength, fueling, and race-day strategy.
Full description
Every session starts with the why. Before you run it, you will know what the workout is designed to do, how it should feel, and what happens when you push it too hard.
There is also a full chapter on adapting the plan when your week does not go according to plan. For most runners, that may be the most useful part of the entire guide. Because real life happens, and knowing how to adjust your training is just as important as knowing what is written on the schedule.
Fueling is covered from everyday eating through race morning. The taper is explained rather than simply scheduled, so the quieter two weeks before your race feel intentional instead of unsettling. And race day includes an actual pacing strategy, because going out too fast is one of the easiest ways to turn a great half marathon into a very long final few miles.
The strength, mobility, and plyometric work is written by the physical therapists at our Boulder and Broomfield clinics. Injury guidance comes from the same team and is built around keeping you healthy enough to actually complete the plan.
The block at a glance
14 weeks including taper and race week. Three to four runs per week, peaking at 22 to 27 miles, with long runs reaching 11 to 13 miles. Run-walk friendly, with strides and short faster efforts instead of formal track workouts. The goal is 80 to 90% consistency, not 100%. A couple of easy miles on a difficult day still counts. It is far better than waiting for the perfect day, missing the session, and doing nothing.
Who's behind it
Atomic Track Club has grown to more than 400 runners since 2022. The coaches who lead those runners and the physical therapists who help keep them healthy wrote this guide. We've taken runners from their first structured workout to the start line of a marathon. We've also worked with runners who thought their fastest days were behind them and helped them achieve personal bests they had stopped believing were possible. This program is built from those same coaching principles.
Also inside
Pace charts in miles and kilometers, heart-rate and effort zones, a printable training log, and an online tracker pre-filled with every run.
A 14-week half marathon program that explains every run before asking you to do it. Around 100 pages covering the training plan, coaching theory, strength, fueling, and race-day strategy.
Full description
Every session starts with the why. Before you run it, you will know what the workout is designed to do, how it should feel, and what happens when you push it too hard.
There is also a full chapter on adapting the plan when your week does not go according to plan. For most runners, that may be the most useful part of the entire guide. Because real life happens, and knowing how to adjust your training is just as important as knowing what is written on the schedule.
Fueling is covered from everyday eating through race morning. The taper is explained rather than simply scheduled, so the quieter two weeks before your race feel intentional instead of unsettling. And race day includes an actual pacing strategy, because going out too fast is one of the easiest ways to turn a great half marathon into a very long final few miles.
The strength, mobility, and plyometric work is written by the physical therapists at our Boulder and Broomfield clinics. Injury guidance comes from the same team and is built around keeping you healthy enough to actually complete the plan.
The block at a glance
14 weeks including taper and race week. Three to four runs per week, peaking at 22 to 27 miles, with long runs reaching 11 to 13 miles. Run-walk friendly, with strides and short faster efforts instead of formal track workouts. The goal is 80 to 90% consistency, not 100%. A couple of easy miles on a difficult day still counts. It is far better than waiting for the perfect day, missing the session, and doing nothing.
Who's behind it
Atomic Track Club has grown to more than 400 runners since 2022. The coaches who lead those runners and the physical therapists who help keep them healthy wrote this guide. We've taken runners from their first structured workout to the start line of a marathon. We've also worked with runners who thought their fastest days were behind them and helped them achieve personal bests they had stopped believing were possible. This program is built from those same coaching principles.
Also inside
Pace charts in miles and kilometers, heart-rate and effort zones, a printable training log, and an online tracker pre-filled with every run.
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