2022 In-Training Fall Beginners 5K Program

In-Training Badge

Atlanta Track Club's 2022 In-Training Fall Beginners 5K Program is designed for beginner athletes with the goal of participating in and finishing their first 5K road race, the 2022 Invesco QQQ Thanksgiving Day 5K! The program is intended for both beginner runners and walkers and combines structured workouts while training at home or as a group at Atlanta Track Club headquarters.

This In-Training program is limited to 50 participants.

The virtual program is free to current Atlanta Track Club members. The in-person program is $25.00 for Atlanta Track Club members. For non-members, the cost of the virtual program is $25.00 and the in-person program is $50.00. If you are not yet a member, you can join here for just $40 as an individual to register as a member.

The 2022 In-Training Fall Beginners 5K Program features:

  • In-person and virtual options
  • Certified coaches to guide you while keeping you accountable
  • Online learning opportunities on Tuesday evenings at 7:30 p.m. led by Atlanta's running and walking subject matter experts including former beginners who were once where you're at
  • In-person, midweek practices throughout the Atlanta area
  • In-person, Saturday practices at Atlanta Track Club headquarters
  • Training grounded in science and experience guided by Atlanta Track Club's coaching philosophy
  • Daily text/email reminders of workouts powered by Final Surge
  • Online platforms to build community and camaraderie

This training program is for beginners aiming to complete their first 5K. While participants do not have to be consistently exercising prior to the program, all participants must be cleared by a medical professional that they are healthy enough to train.

Note: This In-Training program does not include entry into the 2022 Invesco QQQ Thanksgiving Day 5K. Register for the race here. We encourage you to make sure you have a current 2022 Atlanta Track Club Membership before you register for the race to ensure you receive the lowest price for the event.

In some cases, the program may be shortened for late registrants. Please email training@atlantatrackclub.org if you are interested in training with Atlanta Track Club but need to reduce the length of the program.

Training Program Policies

REGISTER NOW!

Distances

  • 5K (3.1 miles)

Cost

  • Member in-person: $25.00
  • Member virtual: FREE
  • Non-member in-person: $50.00
  • Non-member virtual: $25.00

Program Schedule

July 26

Registration opens

September 25

Orientation, online at 7:00 p.m.

September 26

Training begins

September 28

In-person, midweek workouts begin

October 1

In-person, Saturday workouts begin

October 9

Registration closes

October 15

No in-person practice

October 16

Optional field trip, PNC Atlanta 5K

November 5

Field trip, Westside Park

November 24

RACE DAY!

Locations

  • Saturday Workout Locations:
  • Atlanta Track Club Headquarters, 201 Armour Drive - 7:45 a.m.
  • Saturday locations may rotate throughout the city to provide a variety of settings for long runs
  • Wednesday Workout Locations: In-person participants select one location during registration. These locations are subject to change based on participation.
  • Riverside Park, Roswell, Wednesdays - 6:20 a.m.
  • Decatur, East Lake Marta Station (West Howard side), 2260 College Ave, Wednesdays - 6:30 p.m.
  • Peachtree Middle School, Track, Dunwoody, Wednesdays - 6:00 p.m.
  • Piedmont Park with Coach Bob, Active Oval or Dockside, Wednesdays - 6:00 p.m.
  • Cheney Stadium with Coach Bob, Thursdays - 6:20 a.m.

Cost

  • $25.00, Atlanta Track Club member in-person option
  • FREE, Atlanta Track Club member virtual option
  • $50.00, Non-member in-person option
  • $25.00, Non-member virtual option

Program limited to 50 participants.

  • Refund Policy: Training registration is non-refundable* and non-transferable.
    • *Refunds are for medical reasons only and must be submitted with a physician's letter prior to the close of registration.
  • This training program does not include entry into the 2022 Invesco QQQ Thanksgiving Day 5K.

Benefits

  • 9-week, scientifically grounded training program
  • Online training log powered by Final Surge to meet your goals and provide daily reminders of workouts
  • Weekly In-Training newsletter with training tip video content and articles
  • In-Training Fall Beginners 5K program private Facebook group
  • Online education sessions with time for Q&A every Tuesday evening starting October 4th. Curriculum curated by Atlanta Track Club coaches. Content created and delivered by Atlanta running and walking subject matter experts.
  • Educational topics include running and walking, anatomy, apparel, footwear, goal setting, hydration, injury prevention, nutrition, recovery, sports psychology, and more.
  • Run Lead and coach to check in on your progress at regular intervals
  • Accountability to reach your goals!

Participants

The program is open to beginning runners and walkers training to finish their first 5K road race.

  • Level I: beginner runners and walkers 9:00-20:00 minutes per mile including run/walk intervals

Orientation

We will kickoff the program with a 60 minute online orientation in which Coach Bob will provide an overview of the program, explain Final Surge and its benefits, and answer your training questions. Sunday, September 25 at 7:00 p.m. on Zoom.

Coaches

Bob Wells, Atlanta Track Club, Manager & Coach - In-Training Programs | Eric Heintz, Atlanta Track Club, Director - High Performance | Amy Begley, Atlanta Track Club, Lead Coach - Olympic Development Team, 2008 Olympian - 10,000m

Tuesday Night Education Session Topics

  • adidas running shoe overview and guidance with Fall 2022 updates
  • Anatomy for runners
  • Foam rolling essentials
  • Goal setting
  • In-Training workouts explained
  • Mental preparation for the half marathon
  • Nutrition and hydration
  • Prehab/rehab, injury prevention
  • Recovery
  • Strength training
  • The science behind running shoes

Guests & Speakers

  • Alissa Palladino, MS, RDN, LD, ACSM-CPT
  • Amy Begley, Atlanta Track Club, Head Coach - Elite
  • Bob Wells, Atlanta Track Club, Manager & Coach - In-Training
  • Eric Heintz, Atlanta Track Club, Director - High Performance
  • Dr. Ingie El-Khashab, Active Ankle & Foot Care
  • Dr. Kacy Seynders, PT, DPT, OCS, Precision Performance & Physical Therapy
  • Meaghan Muller, MS, LPC
  • adidas Running Specialist
  • Veteran Run Leads and more!

Frequently Asked Questions 

Technology

I am not technologically savvy. Will I be trained on how to use all of the digital tools in the program?

Yes! Orientation, online videos, downloadable documents, and more will take you through the process step-by-step to maximize your experience.

Coaching

Are there opportunities for interactions with coaches?

Yes! Tuesday evenings often feature online education sessions including opportunities for questions and answers. Coaches and Run Leads, experienced volunteers who assist with the program, are also present at the Saturday long workouts and the midweek workouts for in-person conversations. Your coach will also be available through email and in certain circumstances by phone.

Will I be able to schedule weekly one-on-one calls with my coach?

No, but you do you have digital correspondence and access at online educational sessions and our informal, in-person group workouts.

Group Training

Are group interval/speedwork sessions included with this program?

No. Our midweek interval workouts are not yet appropriate for beginners. However, at three of the locations around Atlanta, including Piedmont Park with Coach Amy, we will have a Run Lead or coach to guide a beginners midweek run/walk.

Are supported, group workouts sponsored by Atlanta Track Club included with this program?

Yes! Saturdays at Atlanta Track Club Headquarters will be the home for all of our In-Training participants.

General
Once I sign up for In-Training how long does it take before I receive my plan?

A day or two after you register and accept your invitation to Final Surge, a coach will upload your training plan. Our coaches review each individual registration for the participant's experience, current training, goals, and preferred level before manually implementing the plan that best fits your unique needs. If you register very early, this may not occur until we get closer to the beginning of the program.

Where should I run or walk?

Runner and walkers have individual likes and dislikes for training locations. While Atlanta Track Club can recommend popular locations throughout the metro Atlanta area, it is important to find safe routes near your neighborhood to maintain consistent training. Shaded streets with sidewalks and few intersections are best or dedicated paths devoted to pedestrian traffic. Using tools such a RunGo, MapMyRun, and gmap-pedometer can be useful in determining good routes. We also encourage talking with Run Leads and other participants for local recommendations.

I did not reach the prescribed mileage for a day or week. Should I adjust my paces or workouts?

You do not. Most of your workouts are for a specific amount of time and the mileage is an estimate. If you are over or under by a small amount it is okay. Consistency of effort and training are more important. Some days, specifically your longer workouts, the total mileage is the priority. These are typically your Saturday workouts.

Become a member

Did you know as a member of Atlanta Track Club you receive a discount on events and programs. Join today to begin receiving discounts and the many other benefits of membership!

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