A 14-week half marathon guide built around your goal pace, with a weekly track session and the theory behind it. Around 100 pages of plan, workouts, strength, fueling and race strategy.
Full description
This guide begins by helping you set a goal pace you can actually hold, then anchors almost every session to it. The signature speed, hill, race-pace and long-run workouts come from blocks our race team has run, written out with paces, recoveries and the reason each one exists. Benchmark sessions repeat at four points across the build, so you find out whether the training is working from your own splits rather than from hope.
Around that sits the reasoning: why easy runs stay easy, what a track session is buying you, how the phases stack toward race day. Plus the parts most plans leave out. How to move a session without wrecking the week. What a deload should feel like. Taper theory. Long-run fueling and gut training. A race-day pacing plan and the race-week logistics to go with it.
The strength, plyometric and injury guidance is written by physical therapists who treat runners every week at our clinics, and it's programmed into the block rather than added on top.
The block at a glance 14 weeks including taper and race week. Four to five runs, peaking at 31 to 42 miles, longest run 13 to 17. A weekly track session first, then race-pace work. Deloads every fourth week.
Who's behind it Atomic Track Club is one of Boulder's biggest run communities: 400-plus runners and a clear pathway from the community into our competitive race team. Runners who arrived with us in the threes have gone under three hours, some by a wide margin. Others have set personal bests at distances they thought they had left behind in college. This guide is built on the same structure.
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 built around your goal pace, with a weekly track session and the theory behind it. Around 100 pages of plan, workouts, strength, fueling and race strategy.
Full description
This guide begins by helping you set a goal pace you can actually hold, then anchors almost every session to it. The signature speed, hill, race-pace and long-run workouts come from blocks our race team has run, written out with paces, recoveries and the reason each one exists. Benchmark sessions repeat at four points across the build, so you find out whether the training is working from your own splits rather than from hope.
Around that sits the reasoning: why easy runs stay easy, what a track session is buying you, how the phases stack toward race day. Plus the parts most plans leave out. How to move a session without wrecking the week. What a deload should feel like. Taper theory. Long-run fueling and gut training. A race-day pacing plan and the race-week logistics to go with it.
The strength, plyometric and injury guidance is written by physical therapists who treat runners every week at our clinics, and it's programmed into the block rather than added on top.
The block at a glance 14 weeks including taper and race week. Four to five runs, peaking at 31 to 42 miles, longest run 13 to 17. A weekly track session first, then race-pace work. Deloads every fourth week.
Who's behind it Atomic Track Club is one of Boulder's biggest run communities: 400-plus runners and a clear pathway from the community into our competitive race team. Runners who arrived with us in the threes have gone under three hours, some by a wide margin. Others have set personal bests at distances they thought they had left behind in college. This guide is built on the same structure.
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.
