2025 In-Training Spring Beginners 5K Program

In-Training powered by adidas

Registration for 2025 In-Training Spring Beginners 5K is closed. See you in 2026.

NEW YEAR! NEW YOU! The single best gift you can give yourself is the gift of health and wellness. Running and walking on a consistent basis is a great way to do that. Atlanta Track Club's 2025 In-Training Spring Beginners 5K Program is designed for beginner athletes with the goal of participating in and finishing their first 5K road race, the 2025 Publix Atlanta 5K! The program is intended for both beginner runners and walkers and includes progressive structured workouts that will get you 5K and race-day ready. The 2025 In-Training Spring Beginners 5K Program features:

  • Training grounded in science developed by Atlanta Track Club's Performance Programming Team
  • In-Training Certified Coaches to coach and mentor you throughout your training
  • Small group workouts throughout the city during the week and larger group workouts at Atlanta Track Club on Saturdays
  • Online learning opportunities on Tuesday evenings at 7:30 p.m. led by Atlanta's running and walking subject-matter experts, including people who were once beginners just like you

  • Daily 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 2025 Publix Atlanta 5K. Register for the race here. We encourage you to make sure you have a current 2025 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

Distances

  • 5K (3.1 miles)

Cost

  • $75.00

Program Schedule

Early December 2024

Registration opens

January 5

Orientation

January 6

Training begins

January 8

In-person midweek workouts begin

January 11

In-person Saturday workouts begin

January 13

Registration closes

February 15

Course preview field trip, The Home Depot Backyard

March 1

RACE DAY!

LOCATIONS

Saturday Workout Location:

  • Atlanta Track Club, 201 Armour Drive NE, Atlanta, GA 30324 - 7:15 a.m.
  • Course preview field trip, The Home Depot Backyard, February 15 - 7:15 a.m.

Wednesday Midweek Workout Locations:

In-person participants select one location during registration.
  • Agnes Scott College Track, South McDonough Street, Decatur, GA 30030 - 6:00 p.m. - 7:30 p.m.
  • Cheney Stadium with Coach Bob, 741 Connally Street SE, Atlanta, GA 30315 - 6:15 a.m.
  • Peachtree Middle School Track, 4664 North Peachtree Road, Atlanta, GA 30338 - 6:00 p.m. - 7:30 p.m.
  • Piedmont Park with Coach Bob, Dockside (just inside 12th Street gate), Atlanta, GA 30309 - 6:00 p.m. - 7:30 p.m.
  • Azalea Park, 203 Azalea Drive, Roswell, GA 30075 - 6:15 a.m.

Locations subject to change based on demand and participation.

COST

$75.00

IN-TRAINING REFUND POLICY

In-Training registration is non-refundable unless you purchase Refundable Protection when you register for In-Training. If purchased and you're unable to start the training program for one of the covered reasons, Refundable Protection enables you to receive a 100% refund of your registration fee (minus processing fees and donations) within 10 business days of submitting a claim. Please read and learn what specific events are covered by Refundable Protection here.

Note: Refundable Protection is only applicable if the qualifying event (illness, injury, etc.) occurs before the first day of training. If the qualifying event happens on or after the first day of training, the athlete is not eligible for a refund. The first day of training is the Training begins date under Program Schedule above; not the first in-person practice.

  • This training program does not include entry into the 2025 Publix Atlanta 5K. You must register for the 2025 Publix Atlanta 5K separately. You can register for the race here.

Benefits

  • 8-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
  • Private Facebook group to share and celebrate successes
  • Online educational opportunities every Tuesday evening starting January 7. Curriculum curated by Atlanta Track Club coaches. Content created and delivered by Atlanta running and walking subject matter experts. Sessions also recorded and shared for later viewing.
  • 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-run intervals

Orientation

We kick off the program with a 60-minute online orientation in which Coach Bob will provide an overview of the program, explain Final Surge and how to use it, and answer your training questions.

  • Sunday, January 5, 2025, 3:00 p.m. via Zoom

Zoom information is included in the WELCOME email that is sent the week before training begins.

Coaches

Bob Wells, Manager & Coach - In-Training, Atlanta Track Club
In-Training Certified Coaches and Run Leads
Eric Heintz, Director - Performance Programming, Atlanta Track Club

Tuesday Night Education Session Topics*

  • adidas Running Shoe Overview and Guidance with 2025 Updates
  • Eating for Performance through the Holidays and Beyond
  • In-Training Workouts Explained
  • Loving Your Heart
  • Mindset
  • Nutrition and Hydration Basics
  • Prehab/rehab, injury prevention
  • Run-Walk-Run
  • Understanding Recovery

* Partial list of past topics, subject to change

Guests & Speakers*

* Partial list of past guests and speakers, subject to change

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.

Do I have to type my workouts into Final Surge?

No, the platform will sync with your watch to allow for a seamless 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 five locations throughout the metro Atlanta area, including Cheney Stadium and Piedmont Park with Coach Bob, we will have a Run Lead or coach to guide a beginners midweek run, walk, or run-walk-run.

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?

Your training plan is added to your Final Surge training calendar a few days before your first day of training. This process is initiated with a Coaching Invitation. The Coaching Invitation email is sent the week before your training begins and will come from Notifications@FinalSurge.com. Once an athlete accepts the Coaching Invitation, their training plan is added to their training calendar within 24-48 hours.

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 as 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 that 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!

Join Today

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