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 training plan diagram titled 'Atomic 3C's' with three phases: Completion from weeks 1-4, Consistency from weeks 5-12, Confidence from weeks 13-18. Each phase includes a brief description and goal for marathon preparation.
A chart illustrating a 3:1 training philosophy for running, showing weekly progress over four blocks. The chart features four columns labeled Block 1 to Block 4, with bars representing Week 1 (light blue), Week 2 (blue), Week 3 (dark blue), and Week 4 (green). The y-axis measures progress from 0 to 20. The chart emphasizes progressive training with decreasing intensity in Week 4 for recovery and building steady progress.
Marathon training plan chart showing weekly running schedule for weeks 1 to 4 with rest days, intervals, easy runs, fartlek, and long runs in various colors, alongside cumulative miles.

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

Atomic Marathon Program - Beginner
Atomic Marathon Program - Beginner
$39.00
A male runner with sunglasses, a white shirt, black shorts, and orange running shoes, crossing the finish line at the Chevron Houston Marathon, with a bib number A25887.

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