2024 In-Training Fall Beginners 5K Program

In-Training Badge

Atlanta Track Club's 2024 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 2024 Invesco QQQ Thanksgiving Day 5K! The program is intended for both beginner runners and walkers and combines structured workouts whether training at home or as a group at Atlanta Track Club headquarters.

The 2024 In-Training Fall Beginners 5K Program features:

  • In-Training Certified Coaches to guide you while keeping you accountable
  • Online learning opportunities on Tuesday evenings at 7:00 p.m. led by Atlanta's running and walking subject matter experts followed by Q&A
  • In-person, midweek workouts at five different location throughout the metro Atlanta area
  • In-person, Saturday workouts at Atlanta Track Club headquarters
  • Training grounded in science and experience guided by Atlanta Track Club's coaching philosophy
  • Daily email/text reminders of workouts powered by Final Surge
  • Online platform 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.

Notes
1. We encourage you to make sure you have a current 2024 Atlanta Track Club Membership before you register for this training program or other Atlanta Track Club events to ensure you receive the lowest price for the program or event.
2. This In-Training program does not include entry into the 2024 Invesco QQQ Thanksgiving Day 5K. Register for the race here.
3. This In-Training program includes an optional field trip to the 2024 PNC Atlanta 5K on Sunday, October 20. If you plan to participate in the 5K race, you must register for the race. Register for the race here. There will be no in-person practice at Atlanta Track Club headquarters on Saturday, October 19.

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

  • $65.00 through September 23

    $75.00 September 24 through October 14

Program Schedule

August 21

Registration opens

September 29

Orientation - online at 3:00 p.m.

September 30

Training begins

October 2

In-person, midweek workouts begin

October 5

In-person, Saturday workouts begin

October 14

Registration closes

October 19

No in-person practice

October 20

Optional field trip, PNC Atlanta 5K

November 9

Field trip - Course Preview, Summerhill

November 28

RACE DAY!

Locations

Saturday Workout Location:

Saturday location may rotate throughout the city to provide a variety of settings for long runs

Wednesday Midweek Workout Locations: In-person participants select one location during registration.

EARLY MORNING

  • Azalea Park, 203 Azalea Drive, Roswell, GA 30075 - 6:15 a.m.
  • Cheney Stadium with Coach Bob, 741 Connally Street SE, Atlanta, GA 30315 - 6:15 a.m.

LATE AFTERNOON

  • Agnes Scott College Track, South McDonough Street, Decatur, GA 30030 - 6:00 p.m. - 7:30 p.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 (or Active Oval), Atlanta, GA 30309 - 6:00 p.m. - 7:30 p.m.

Locations subject to change based on demand and participation.

Cost

$65.00 through September 23
$75.00 September 24 through October 14

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 Invesco QQQ Thanksgiving Day 5K.

Benefits

  • Science-based 9-week training program created and updated by Atlanta Track Club coaching staff
  • Online training log to provide daily workout reminders and the option to record your workouts and track your progress
  • Weekly In-Training newsletter
  • In-Training for Invesco QQQ Thanksgiving Day 5K private Facebook group to ask questions, learn, share successes, and encourage one another
  • Online education sessions with time for Q&A every Tuesday evening starting October 1. Curriculum curated by Atlanta Track Club coaches. Content created and delivered by Atlanta running and walking subject-matter experts.
  • Atlanta Track Club In-Training Certified Coaches and Run Leads to guide and check your progress
  • 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 will 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 its benefits, and answer your training questions.

Sunday, September 29 at 3:00 p.m. on 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
  • Your In-Training training plan explained
  • Prehab/rehab, injury prevention
  • Recovery
  • Run-walk-run
  • Running gear basics
  • Sports hydration
  • Sports nutrition
  • Becoming a lifelong runner

* Partial list of past topics, subject to change.

Guests & Speakers*

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

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

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! In-Training Certified Coaches and Run Leads are present at the Saturday and midweek workouts for in-person conversations. Athletes are also encouraged to use the private Facebook group where In-Training Certified Coaches and Run Leads answer participant questions.

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 In-Training Certified Coach or Run Lead guide a beginners midweek workout.

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.

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