Atomic Training Plans
ATOMIC PERFORMANCE COACHING
With tailored programming, advanced training strategies, and injury prevention, our training plans combine the latest in sports science with a passion for helping runners succeed across 5K to marathon races
Training Plans
At Atomic, we know that every runner is unique—whether you're training for your first 5K, a trail ultra, or simply aiming to stay injury-free while logging miles. That’s why we’ve created Atomic Training Programs—science-backed, structured running plans designed to help you build endurance, improve speed, and stay healthy
With our programs, we want to give you as much autonomy as possible to develop a plan that works for you! By combining our training theory, sessions from our workout bank, and our example training plan, you can learn everything you need to create a plan that works with your schedule and goals
MARATHON PROGRAMS
18 WEEK PLANS & TRAINING STRATEGY
Which marathon plan is right for me?
To decide which plan is right for you, assess your running history, weekly mileage, time commitment, and race goals. Beginners should prioritize gradual progression and injury prevention, while more experienced runners can focus on structured plans tailored to their performance goals. Consistency is key, so choose a plan that fits your current fitness level and lifestyle
Beginner
Designed for first-time marathoners or runners with limited experience. This plan focuses on gradually building endurance with a manageable weekly mileage, shorter long runs, and minimal speed work. It's perfect for those looking to complete the marathon distance comfortably and safely rather than aiming for a specific time goal
Finish the race strong
First-time marathoners
Base fitness: Avg. less than 20 miles p/w
Those prioritizing finishing over speed
Those wanting a slower build
Longest run in past 12 months is < 10 miles
Intermediate
Aimed at runners with some experience who are ready to take their training to the next level. This plan includes higher mileage, structured workouts like tempo runs and intervals, and more emphasis on long runs to improve both endurance and speed. It's ideal for runners seeking a new personal best or more structured preparation
Develop & perform well
At least 1-2 marathons or half marathons
Base fitness: Avg. 20-40 miles p/w
Balance performance and enjoyment
Ready for speed and hill intervals
Longest run in past 12 months is 10+ miles
Advanced
Designed for experienced runners chasing competitive goals. This plan includes high mileage, advanced workouts, and training-specific strategies to push your limits and optimize performance. It requires a solid fitness base and commitment to a challenging schedule. For runners with experience of training for big races
Achieve your best
Base fitness: avg. 40+ miles p/w
Experience with long, hard training blocks
Seeking best possible performance
Ready to adopt daily double runs
Longest run in past 12 months is 13+ miles
Get started with a free Atomic Performance Coaching consultation
There’s no commitment, pressure, or obligation