RUNATL Spring Half Marathon/Marathon Training


Summer 10K Training
Summer 10K Training

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.

4 Runs per week

 

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.

5 Runs per week

 

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.