2023 In-Training Spring Beginners 5K Program

In-Training Badge

Atlanta Track Club's 2023 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 2023 Publix Atlanta 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 2023 In-Training Spring 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 2023 Publix Atlanta 5K. Register for the race here. We encourage you to make sure you have a current 2023 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

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

Program Schedule

December 5

Registration opens

January 1

Orientation

January 2

Training begins

January 4

In-person, midweek workouts begin

January 7

In-person, Saturday workouts begin

January 8

Registration closes

January 21

Course preview field trip, location TBD

February 4

Course preview field trip, location TBD

February 25

RACE DAY!

Locations

In-person workouts begin on Wednesday, January 4. Participants select their preferred Wednesday locations during registration.
  • Saturday Workout Locations:
  • Atlanta Track Club Headquarters, 201 Armour Drive NE, Atlanta, GA 30324 - 7:15 a.m.
  • Two course preview field trips, locations TBD - 7:15 a.m.

  • Wednesday Midweek Workout Locations:
  • Cheney Stadium with Coach Bob, 741 Connally Street SE, Atlanta, GA 30315 - 6:20 a.m.
  • Pending participation: Riverside Park, 575 Riverside Road, Roswell, GA 30075 - 6:20 a.m.
  • Pending participation: East Lake Marta Station (West Howard side), 2260 College Avenue, Atlanta, GA 30307 - 6:30 p.m.
  • Pending participation: Peachtree Middle School Track, 4664 North Peachtree Road, Atlanta, GA 30338 - 6:00 p.m.
  • Piedmont Park with Coach Bob, Dockside (or Active Oval), Atlanta, GA 30309 - 6:00 p.m.

Locations subject to change based on demand and participation.

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 2023 Publix Atlanta 5K.

    • 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
    • In-Training Spring Beginners 5K program private Facebook group
    • Online education sessions with time for Q&A every Tuesday evening starting January 3. 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, January 1 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
    • Nutrition and hydration
    • Prehab/rehab, injury prevention
    • Recovery
    • Sports psychology
    • 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!

    Join Today

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    Precision Performance & Physical Therapy

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