A 14-week half marathon program built around your goal pace, with a weekly track session and the coaching theory behind it. Around 100 pages covering the training plan, workouts, strength, fueling, and race strategy.
The program starts by helping you choose a goal pace you can realistically hold, then builds the training around it. Signature speed, hill, race-pace, and long-run workouts come from blocks our race team has actually run, with every session written out with paces, recoveries, and a clear purpose. Benchmark sessions repeat at four points throughout the build, giving you a straightforward way to see whether the training is working. You will have your own splits to look at, not just a feeling that you're getting fitter.
The training also explains the reasoning behind the plan. Why easy runs need to stay easy. What a track session is actually developing. How each phase builds toward race day. And the practical things most plans leave out: how to move a workout without throwing off the rest of the week, what a deload should actually feel like, how to approach the taper, and how to fuel and train your gut for the long run. Race week is covered too, including a pacing strategy built around your goal and the logistics that can make or break race day.
The strength, plyometric, and injury guidance is written by physical therapists who treat runners in our clinics every week. More importantly, it is built into the program rather than tacked on as extra homework.
14 weeks including taper and race week. Four to five runs per week, peaking at 31 to 42 miles, with long runs reaching 13 to 17 miles. A weekly track session anchors the early part of the week, followed by race-pace work. Deloads every fourth week.
Atomic Track Club is one of Boulder's largest running communities, with more than 400 runners and a clear pathway from the community into our competitive race team. We've watched runners who joined us running in the threes break three hours, sometimes by a lot. We've also seen athletes set personal bests at distances they thought were behind them after college. This program is built around the same structure and training principles we use with those athletes.
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 built around your goal pace, with a weekly track session and the coaching theory behind it. Around 100 pages covering the training plan, workouts, strength, fueling, and race strategy.
The program starts by helping you choose a goal pace you can realistically hold, then builds the training around it. Signature speed, hill, race-pace, and long-run workouts come from blocks our race team has actually run, with every session written out with paces, recoveries, and a clear purpose. Benchmark sessions repeat at four points throughout the build, giving you a straightforward way to see whether the training is working. You will have your own splits to look at, not just a feeling that you're getting fitter.
The training also explains the reasoning behind the plan. Why easy runs need to stay easy. What a track session is actually developing. How each phase builds toward race day. And the practical things most plans leave out: how to move a workout without throwing off the rest of the week, what a deload should actually feel like, how to approach the taper, and how to fuel and train your gut for the long run. Race week is covered too, including a pacing strategy built around your goal and the logistics that can make or break race day.
The strength, plyometric, and injury guidance is written by physical therapists who treat runners in our clinics every week. More importantly, it is built into the program rather than tacked on as extra homework.
14 weeks including taper and race week. Four to five runs per week, peaking at 31 to 42 miles, with long runs reaching 13 to 17 miles. A weekly track session anchors the early part of the week, followed by race-pace work. Deloads every fourth week.
Atomic Track Club is one of Boulder's largest running communities, with more than 400 runners and a clear pathway from the community into our competitive race team. We've watched runners who joined us running in the threes break three hours, sometimes by a lot. We've also seen athletes set personal bests at distances they thought were behind them after college. This program is built around the same structure and training principles we use with those athletes.
Pace charts in miles and kilometers, heart-rate and effort zones, a printable training log, and an online tracker pre-filled with every run.
