RUNATL Spring Half Marathon/Marathon Training
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Big Peach Running Co. is offering a FREE 12-week Virtual RUNATL Spring Half Marathon Training run program. We are also offering a FREE 16-week Marathon Training Program. Both programs are open to everyone and are designed to get beginners and intermediate runners across the finish line through weekly scheduled runs you can do on your own or socially distanced with your running group. Target race date: February 28, 2021!
The marathon training program starts immediately (11/09/20). The Atlanta Track Club announced on 11/02/20 that they would indeed hold a live Publix Atlanta Half Marathon/Maraton on February 28, 2021. Which gives those interested just 16 weeks (perfect timing) to train for 26.2 miles. You’ll start receiving weekly email updates when the half marathon program kicks off. With so little in-person racing, we encourage you to sign up for the Publix Atlanta Half Marathon/Marathon event.
What Is Included? – It’s FREE!
- Weekly e-mail with training related content
- Video clinic library to get you ready for your race
- E-mail access to your virtual coach who will answer your specific training questions
- Socially distanced group runs from select Big Peach Running Co. locations
- FREE 13.1 or 26.2 Peachy magnet when you show your finish result at any of our locations
Half Marathon – Beginner
This program is designed for those that are just starting to run or are limited by time and need a program that will meet their goal, finish their first half marathon.
| NO. | WEEK | MON | TUE | WED | THU | FRI | SAT | SUN | Mileage |
|---|---|---|---|---|---|---|---|---|---|
| 1 | DEC 7 | Rest | 3 Miles | 2 Miles/30 min. Xtrain | 3 Miles | Rest | 30 min Xtrain | 4 Miles | ~12 Miles |
| 2 | DEC 14 | Rest | 3 Miles | 2 Miles/30 min. Xtrain | 3 Miles | Rest | 30 min Xtrain | 4 Miles | ~12 Miles |
| 3 | DEC 21 | Rest | 3.5 Miles | 2 Miles/30 min. Xtrain | 3.5 Miles | Rest | 40 min Xtrain | 5 Miles | ~14 Miles |
| 4 | DEC 28 | Rest | 3.5 Miles | 2 Miles/30 min. Xtrain | 3.5 Miles | Rest | 40 min Xtrain | 5 Miles | ~14 Miles |
| 5 | JAN 4 | Rest | 4 Miles | 2 Miles/30 min. Xtrain | 4 Miles | Rest | 40 min Xtrain | 6 Miles | ~16 Miles |
| 6 | JAN 11 | Rest | 4 Miles | 2 Miles/30 min. Xtrain | 4 Miles | Rest/Easy Run | Rest | 5K Race/Tempo | ~13 Miles |
| 7 | JAN 18 | Rest | 4.5 Miles | 3 Miles/30 min. Xtrain | 4.5 Miles | Rest | 50 min Xtrain | 7 Miles | ~19 Miles |
| 8 | JAN 25 | Rest | 4.5 Miles | 3 Miles/30 min. Xtrain | 4.5 Miles | Rest | 50 min Xtrain | 8 Miles | ~20 Miles |
| 9 | FEB 1 | Rest | 5 Miles | 3 Miles/30 min. Xtrain | 5 Miles | Rest/Easy Run | Rest | 10K Race/Tempo | ~19 Miles |
| 10 | FEB 8 | Rest | 5 Miles | 3 Miles/30 min. Xtrain | 5 Miles | Rest | 60 min Xtrain | 9 Miles | ~22 Miles |
| 11 | FEB 15 | Rest | 5 Miles | 3 Miles/30 min. Xtrain | 5 Miles | Rest | 60 min Xtrain | 10 Miles | ~23 Miles |
| 12 | FEB 22 | Rest | 4 Miles | 3 Miles/30 min. Xtrain | 2 Miles | Rest | Rest | Race Day! | ~22 Miles |
Half Marathon – Intermediate
This program is designed for those that have run a 10K and are looking to increase the distance to 13.1 miles or someone who can comfortably run 13.1 miles but is looking for improvement through consistent training in a group setting.
| NO. | WEEK | MON | TUE | WED | THU | FRI | SAT | SUN | Mileage |
|---|---|---|---|---|---|---|---|---|---|
| 1 | DEC 7 | 30 min. Xtrain | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 4 Miles | ~18 Miles |
| 2 | DEC 14 | 30 min. Xtrain | 3 Miles | 4 Miles | 3 Miles | Rest | 3 Miles | 5 Miles | ~18 Miles |
| 3 | DEC 21 | 40 min. Xtrain | 3.5 Miles | 5 Miles | 3.5 Miles | Rest | Rest | 6 Miles | ~18 Miles |
| 4 | DEC 28 | 40 min. Xtrain | 3.5 Miles | 5 Miles | 3.5 Miles | Rest | 3 Miles | 7 Miles | ~22 Miles |
| 5 | JAN 4 | 40 min. Xtrain | 4 Miles | 6 Miles | 4 Miles | Rest | 3 Miles | 8 Miles | ~25 Miles |
| 6 | JAN 11 | 50 min. Xtrain | 4 Miles | 6 Miles | 4 Miles | Rest/Easy | Rest | 5K Race/Tempo | ~17 Miles |
| 7 | JAN 18 | Rest | 4.5 Miles | 7 Miles | 4.5 Miles | Rest | 4 Miles | 9 Miles | ~29 Miles |
| 8 | JAN 25 | 50 min. Xtrain | 4.5 Miles | 7 Miles | 4.5 | Rest | 5 Miles | 10 Miles | ~31 Miles |
| 9 | FEB 1 | 60 min. Xtrain | 5 Miles | 8 Miles | 5 Miles | Rest/Easy | Rest | 10K Race/Tempo | ~24 Miles |
| 10 | FEB 8 | Rest/Recovery | 5 Miles | 8 Miles | 5 Miles | Rest | 5 Miles | 11 Miles | ~34 Miles |
| 11 | FEB 15 | 60 min. Xtrain | 5 Miles | 6 Miles | 4 Miles | Rest | 3 Miles | 12 Miles | ~30 Miles |
| 12 | FEB 22 | Rest/Recovery | 4 Miles | 4 Miles | 2 Miles | Recovery | Rest | Race Day! | ~23 Miles |
Marathon – Beginner/Intermediate
This program will work for beginners that are already running at least 15 miles per week (or can run at least 5 miles at a time), even if this is your first marathon or haven’t run a half marathon. Early in the first half of the program, use cross-training to build strength (not lifting heavy weights) and help reduce injury. In the second half of the program use low-impact workouts (cycling, swimming, rowing, yoga/core) for cross-training to maximize recovery while providing an aerobic workout.
4 Runs per week
| NO. | WEEK | MON | TUE | WED | THU | FRI | SAT | SUN | Mileage |
|---|---|---|---|---|---|---|---|---|---|
| 1 | NOV 9 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 5 Miles | 30 min. Xtrain | ~15 Miles |
| 2 | NOV 16 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 9 Miles | 40 min. Xtrain | ~19 Miles |
| 3 | NOV 23 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 10 Miles | 40 min. Xtrain | ~21 Miles |
| 4 | NOV 30 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 7 Miles | 50 min. Xtrain | ~18 Miles |
| 5 | DEC 7 | Rest | 3 Miles | 6 Miles | 3 Miles | Rest | 12 Miles | 50 min. Xtrain | ~24 Miles |
| 6 | DEC 14 | Rest | 3 Miles | 6 Miles | 3 Miles | Rest | Rest | 13.1 Miles | ~25 Miles |
| 7 | DEC 21 | Rest | 3 Miles | 7 Miles | 4 Miles | Rest | 10 Miles | 60 min. Xtrain | ~24 Miles |
| 8 | DEC 28 | Rest | 3 Miles | 7 Miles | 4 Miles | Rest | 15 Miles | 60 min. Xtrain | ~29 Miles |
| 9 | JAN 4 | Rest | 4 Miles | 8 Miles | 4 Miles | Rest | 16 Miles | Recovery | ~32 Miles |
| 10 | JAN 11 | Rest | 4 Miles | 8 Miles | 5 Miles | Rest | 12 Miles | 60 min. Xtrain | ~29 Miles |
| 11 | JAN 18 | Rest | 4 Miles | 9 Miles | 5 Miles | Rest | 18 Miles | Recovery | ~36 Miles |
| 12 | JAN 25 | Rest | 5 Miles | 9 Miles | 5 Miles | Rest | 14 Miles | 40 min. Xtrain | ~33 Miles |
| 13 | FEB 1 | Rest | 5 Miles | 10 Miles | 5 Miles | Rest | 20 Miles | Recovery | ~40 Miles |
| 14 | FEB 8 | Rest | 5 Miles | 9 Miles | 5 Miles | Rest | 12 Miles | 30 min. Xtrain | ~31 Miles |
| 15 | FEB 15 | Rest | 4 Miles | 6 Miles | 3 Miles | Rest | 8 Miles | Recovery | ~21 Miles |
| 16 | FEB 22 | Rest | 3 Miles | 4 Miles | 2 Miles | Rest | Rest | Race Day! | ~35 Miles |
Terminology
Recovery: This is specific to the marathon training program but if you can squeeze it into the half marathon program on your rest day, it’s highly recommended. With recovery days, we’re going to be more intentional than rest days. On recovery days, you’ll need to stretch and massage those aching and sore muscles. This is why they’re scheduled the day after your really long runs. Do yoga, foam rolling, stretching, impact therapy, or get a sports massage to work out the knots in your legs. Trust me, this will help on your next run but also help reduce chances of injury. Make sure to drink plenty of water and eat meals with a lot of protein. I’d also recommend a protein/recovery drink after your long runs.
Rest: It doesn’t matter if you’re a beginner or an elite runner, rest is an important part of any training plan. Your body can’t take advantage of the training if it’s not recovering from rest days.
Run: The mileage indicated in each program is what you should run on that particular day. Beginners, it’s okay if you stop to walk or do run/walk intervals at the beginning. Speed and pace is not something you need to be concerned about. The goal is to cross that finish line. The runs during the week should feel difficult but they will get easier. The Saturday long runs should be run at an easier effort. You should be able to run and have a conversation with someone.
XTrain: Any other aerobic activity besides running. This includes swimming, cycling, or, walking. Yoga can also be substituted to help stretch muscles and tendons. Cross-training helps build your cardio fitness without working out the legs. Intermediate runners can incorporate some strength training using lighter weights (no max weight efforts). Beginners should use your own body weight (lunges, squats, pushups) for strength training as well as core workouts to help with posture and running form.
Tempo Runs: (Also called threshold runs.) Tempo runs are for the Intermediate runner. The best way to determine proper tempo pace is to add 24 to 30 seconds per mile to your 5k PR. Tempo runs are designed to build endurance and allow you to finish strong instead of fading at the end.