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  • A 10-mile race is a delightful distance—long enough to cross into double digits, distance-wise, but not one step further—and this is a delightful program to maximize each of your miles. Most of the runs are at an easy pace, making it perfect for a pair or group of women to take on together as you’ll have lots and lots of time on the road (or trail or treadmill) to talk. Working your long runs up to race distance gets you mentally and physically prepped for the demands of the distance, but a range for long runs is given in later weeks to accommodate all levels—and days where your legs haven’t shown up. From the start, this plan integrates start-slow-get-fast pacing strategies so, as you're standing on the starting line, you know you’re ready to run a smart + strong 10-miler. RUN/RACE OPTIONS: Every week, there are 1-2 Ramp It Up (RIU workouts) that involve intensity, including hill repeats, intervals, or race pace miles. You can opt to use them, depending on your running history, current fitness and race goals, or opt to follow the other workout offered for that day. (The program has guidelines that help you decide whether you should RIU or not.) And rest assured: Both options will get you across the finish line feeling strong and capable. THE PREREQS: The ability to comfortably finish a 4-mile run is preferred; your first long run is 5 miles long. That said, because of the Ramp It Up options, this program is suited to a wide range of runners, from 5Kers looking to more than double their mileage to marathoners dialing back on distance and up in intensity. The common thread is a desire to complete a 10-miler injury free with your body feeling strong and your mouth stretched into a grin. BIGGEST WEEK OF TRAINING: 23.5-30.5 miles LONGEST RUN DISTANCES: One 9-to-10 miler; one 10-miler; one 10-to-11 miler. (Ramp It Up options include one 11-to-12 miler.) CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yes. Most weeks have the option to cross-train one to two times, and most weeks also have two strength circuits, as well as a prehab routine Coach Amanda designed. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Four to five runs; one to two cross-training days; two strength circuits; one rest day. NUMBER OF RUNS WEEKLY: Four to five. FIRST AND PEAK WEEK: (explained fully in the program; RIU stands for Ramp It Up, the more aggressive workout option)    
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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  • ★ RACE LIKE A MOTHER: TWIN CITIES ★ 

    Ready to have the most fulfilling 10K, 10 Mile, marathon—or Loony race experience—of your life? Ready to be supported by an expert team, including a coach, sports psychologist and running-focused nutritionist? Ready to share some miles—and finish-line tales—with local running friends, both new and old? Then you're ready to Race Like a Mother at the Twin Cities Marathon, 10 Mile + 10K!  Race Like a Mother Twin Cities Race Like a Mother incorporates all the accessible, comprehensive elements of the Train Like a Mother programs you already love and trust and adds three new dimensions to them: 1. A Local Element: In addition to regular weekend group runs led by local #motherrunners, you'll attend two in-person clinics with Train Like a Mother Head Coach Dimity McDowell. Also, $20 of every Race Like a Mother registration will be donated to Mile in My Shoes, a local non-profit that connects running mentors with newer runners who are experiencing homelessness or are living in a transitional housing facility. 2. Nutrition Advice: You'll (virtually) take part in two interactive sessions with Stephanie Howe, Ph.D. in sports nutrition and elite ultra runner; she'll devote one to eating on the run, and the other to eating for the run. 3. Mental Fitness Focus: Twice during the training cycle, you'll (virtually) hang out with Dr. Justin Ross, sports psychologist, who will help you set appropriate race goals—and then help you thrive during training and nail race day. How does it work? Glad you asked. STEP ONE: PICK YOUR DISTANCE + PROGRAM Select what race distance you'd like to go on October 5 or  6, then check out the program options and start dates. We have 12 unique programs included in Race Like a Mother, so you can pick the program that is perfect for your training preferences, race distance and overall goals: —Three 10K Programs: 10K Run; 10K Race; Running by Heart Rate: 10KOne 10-Mile Program: Will be posted on May 20 —Six Marathon Programs: 26.2: Run/Walk the Distance; 26.2: Go the Distance; 26.2: Crush the Distance; 26.2: Obliterate the Distance; Running by Heart Rate: Marathon, Level 1*; Running by Heart Rate: Marathon, Level 2* —One Loony (5K, 10K, 10 mile) Program: Will be posted on May 20 —One Ultra Loony (5K, 10K, marathon) Program: Will be posted on April 19* *Because of the length of the programs, Running by Heart Rate: Marathon and the Ultra Loony Program carry an additional $25 fee. STEP TWO: START TRAINING (POSSIBLY) ★ Depending on the number of weeks in your program, you may or may not start training prior to our first in-person session. Here's the line-up of starting dates.  Race Like a Mother Twin Cities STEP THREE: PEN IN SATURDAY, JUNE 8 FOR KICK-OFF! On Saturday, June 8th, from 8:30 am to noon, Dimity + Members of Team AMR will lead a half-day training session that includes a short run, strength class, foam rolling instruction, light brunch and plenty of our favorite swag for you. Location details are being finalized and will be shared shortly. We'll also distribute a schedule of group training runs and locations so you can plan accordingly. STEP FOUR: REGISTER FOR THE RACE  Sign up for your race distance. The first 30 people who register for the 10-mile option in Race Like a Mother: Twin Cities will receive guaranteed entry to the Twin Cities 10 Mile on October 6. You will still need to pay for the race entry, but you do not have to enter the lottery; we will share details with you if you are one of the first 30. STEP FIVE: EMBRACE THE 360-DEGREE TRAINING EXPERIENCE As you log your miles, bask in support and inspiration: you'll have access to an interactive Facebook group, complete with weekly Q + A sessions with your coach, and weekly newsletters. If you hit a speed bump with injury or inspiration, we'll help you with next best steps. Attend group runs as you can; all are encouraged to attend, regardless of your race distance, specific workout that day, or pace. You'll build your mental fitness with two interactive webinars with sports psychologist Dr. Justin Ross. You'll focus on best nutrition practices, both on and off the road, during two interactive webinars with Stephanie Howe, Ph.D. in sports nutrition and elite ultra runner. STEP SIX: WEAR YOUR RUN TWIN CITIES HAT AS OFTEN AS POSSIBLE Ok, you don't have to sleep in it; we just wanted to call out the special Run Twin Cities running trucker hat—blends the wicking of running hats with the style of trucker hats—designed for this program and included with your Race Like a Mother registration. STEP SEVEN: PEN IN SATURDAY, OCTOBER 5 FOR CELEBRATION! Dimity + the AMR Team will be back in the Twin Cities for race day! We'll gather the morning of Saturday, October 5 to chat about race day, laugh more than we should, and make sure you're ready to rumble.  Race Like a Mother Twin Cities STEP EIGHT: RACE LIKE A MOTHER! We can't wait to cheer you on!
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  • ★ RACE LIKE A MOTHER: KANSAS CITY ★ 

    Ready to have the most fulfilling 10K, half-marathon, or marathon of your life? Ready to be supported by an expert team, including a coach, sports psychologist and running-focused nutritionist? Ready to share some miles—and finish-line tales—with local running friends, both new and old? Then you're ready to Race Like a Mother on Saturday, October 19, at the Kansas City 10K, Half-Marathon, or Marathon. Race Like a Mother Kansas City Race Like a Mother incorporates all the accessible, comprehensive elements of the Train Like a Mother programs you already love and trust and adds three new dimensions to them: 1. A Local Element: In addition to regular weekend group runs led by local #motherrunners, you'll attend two in-person clinics with Train Like a Mother Head Coach Dimity McDowell. Also, $20 of every Race Like a Mother registration will be donated to Women’s Intersport Network for Kansas City (WIN for KC), a local non-profit that empowers the lives of girls and women through advocating and promoting the lifetime value of sports and fitness, while providing opportunities for participation and leadership development. 2. Nutrition Advice: You'll (virtually) take part in two interactive sessions with Stephanie Howe, Ph.D. in sports nutrition and elite ultra runner; she'll devote one to eating on the run, and the other to eating for the run. 3. Mental Fitness Focus: Twice during the training cycle, you'll (virtually) hang out with Dr. Justin Ross, sports psychologist, who will help you set appropriate race goals—and then help you thrive during training and nail race day. How does it work? Glad you asked. STEP ONE: PICK YOUR DISTANCE + PROGRAM Select what race distance you'd like to go on October 19, then check out the program options and starting dates. ★ We have 15 unique programs included in Race Like a Mother, so you can pick the program that is perfect for your training preferences, race distance and overall goals: —Three 10K Programs: 10K Run; 10K Race; Running by Heart Rate: 10KSix Half-Marathon Programs: 13.1: Run/Walk; 13.1: Run; 13.1: Race; 13.1: Crush; Running by Heart Rate: Half-Marathon, Level 1*; Running by Heart Rate: Half-Marathon Level 2* —Six Marathon Programs: 26.2: Run/Walk the Distance; 26.2: Go the Distance; 26.2: Crush the Distance; 26.2: Obliterate the Distance; Running by Heart Rate: Marathon, Level 1*; Running by Heart Rate: Marathon, Level 2* *Because of the length of the programs, Running by Heart Rate: Half Marathon + Marathon carry an additional $25 fee. STEP TWO: START TRAINING (POSSIBLY) Depending on the number of weeks in your program, you may or may not start training prior to our first in-person session. Here's the line-up of starting dates. Race Like a Mother Kansas City STEP THREE: PEN IN SATURDAY, JUNE 15 FOR KICK-OFF! On Saturday, June 15th, from 8:30 am to noon at Run 816, Dimity + Members of Team AMR will lead a half-day training session that includes a short run, strength class, foam rolling instruction, light brunch and plenty of our favorite swag for you. We'll also distribute a schedule of group training runs and locations so you can plan accordingly. STEP FOUR: REGISTER FOR THE RACE We'll share a code for 15% off registration for the Kansas City 10K, half-marathon and marathon on October 19, 2019. STEP FIVE: EMBRACE THE 360-DEGREE TRAINING EXPERIENCE As you log your miles, bask in support and inspiration: you'll have access to an interactive Facebook group, complete with weekly Q + A sessions with your coach, and weekly newsletters. If you hit a speed bump with injury or inspiration, we'll help you with next best steps. Attend group runs as you can; all are encouraged to attend, regardless of your race distance, specific workout that day, or pace. Race Like a Mother Kansas City You'll build your mental fitness with two interactive webinars with sports psychologist Dr. Justin Ross. You'll focus on best nutrition practices, both on and off the road, during two interactive webinars with Stephanie Howe, Ph.D. in sports nutrition and elite ultra runner. STEP SIX: WEAR YOUR RUN KC HAT AS OFTEN AS POSSIBLE Ok, you don't have to sleep in it; we just wanted to call out the special Run KC hat, designed for this program and included with your Race Like a Mother registration. STEP SEVEN: PEN IN FRIDAY, OCTOBER 18 FOR CELEBRATION! Dimity + the AMR Team will be back in KC for race day! We'll gather the evening of Friday, October 18 to chat about race day, laugh more than we should, and make sure you're ready to rumble. Race Like a Mother Kansas City STEP EIGHT: RACE LIKE A MOTHER! We can't wait to cheer you on!
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  • Running by HR: HM Level 2 badge

    RUNNING BY HEART RATE: HALF-MARATHON, LEVEL 2

    Running by Heart Rate: Half-Marathon, Level 2 is a 20-week program suitable for experienced runners ready for a challenging program and a strong race day. You’ll continue to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend plenty of time in the lower zones, continuing to build your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, challenging yourself with progression runs and speed workouts, and practicing your race pace so that you’re ready to thrive on race day. Running by Heart Rate: Half-Marathon, Level 2 warms up with the first four weeks focused on learning to run by heart rate and getting you familiar with form + drill runs. (We also throw in a hill + progression run during those beginning weeks to fire things up.) Weeks One through Eleven in this program have five days of running; one cross-training session; two strength circuits; two foam rolling sessions; and one rest day. In Week Twelve, the schedule rotates between running six days a week/running five days a week + one crosstraining day. Every week has just one (very important) rest day. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury and stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: You’ve been running for 50–60 minutes 4–5 days of the week for at least 8 weeks and have completed a half-marathon or marathon within the past six months. You’re injury-free. We recommend having completed a Running by Heart Rate: Level I program (10K, half-marathon, or marathon), but that’s not a hard-and-fast rule. BIGGEST WEEK OF TRAINING: 7 hours, 10 minutes (includes 6 runs + 2 strength circuits) LONGEST LONG RUN DISTANCE: 2 hours, 20 minutes (you'll hit this twice) CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. One weekly cross-training session is included in Weeks 1-11, and in weeks 12-20, you rotate between running six days a week and running five days a week/1 cross-training session. Each week has two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Five or six runs; one cross-training session (weeks 1-11, then interspersed in weeks 12-20); two strength circuits; one rest day. FIRST AND PEAK WEEKS: (explained fully in the program)
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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  • Running by HR: Level 2 badge

    RUNNING BY HEART RATE: MARATHON, LEVEL 2

    Running by Heart Rate: Marathon, Level 2 is a 24-week program perfect for more experienced runners wanting a training challenge for motherlode of all races: the marathon. You’ll continue to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend a couple of runs weekly in the lower zones, building your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, and practicing your race pace so that you’re ready to thrive on race day. Running by Heart Rate: Marathon, Level 2 eases you into things with the first four weeks; you’ll have a few hilly and negative split runs, but it’s a nice entry. In Week Nine, you complete your first tempo run, while Week Ten gets on track with 800s and 400s, and the rest of the pre-taper weeks are an effective mix of easy and harder runs that will get you ready for a super solid marathon. You’ll run five days a week throughout this whole program. In addition, every week, there is one cross-training day, two strength circuits, two foam rolling sessions, and one rest day. PREREQS: You’ve been running at least 60 minutes 4 days of the week for at least 12 weeks. You’re injury-free. You’ve completed a marathon within the last 18 months. We recommend having completed a Running by Heart Rate: Level I program (10K, half-marathon, or marathon), but that’s not a hard-and-fast rule. BIGGEST WEEK OF TRAINING: 8 hours, 30 minutes, including five runs, one cross-training session and two strength circuits. LONGEST LONG RUN DISTANCES: Three hours; you’ll do this twice, and each workout has goal pace miles built in. CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. Each week has one cross-training session and two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Five runs; one cross-training session; two strength circuits; one rest day. FIRST AND PEAK WEEKS: (explained fully in the program)
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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  • Running by Heart Rate Introduction

    RUNNING BY HEART RATE: AN INTRODUCTION

    Please note: This program is rolling admission, which means you start the Monday after you register. A detailed explanation is below and in the FAQ section of this page.  Running by Heart Rate: An Introduction is suitable for all levels of runners who want to use heart rate to guide their training. Whether you are coming off the couch, returning from an injury, finding your post-pregnancy groove, or simply wanting to take your fitness to the next level, this program is a healthy, sensible, and fun next step in your running journey. You'll calculate your personal zones with one of two heart rate tests, and use that data to guide your training. You'll test twice more during the eight-week program so you'll be familiar with the process and be able to adjust your individual zones appropriately. The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury + stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: No running experience, fitness level, or specific athletic background is necessary for you to thrive in Running by Heart Rate: An Introduction. This program meets you exactly where you are fitness-wise and helps you become a more fit, efficient runner. BIGGEST WEEK OF TRAINING: Tops out at four hours and five minutes of running over five days; in addition, there is one 50-minute cross-training session that week. LONGEST RUN DISTANCE: By the end of the program, you will run for 75 minutes continuously. (If you are already able to meet this mark, we can easily help you extend your long runs.) CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. Each week has one or two cross-training days and two strength circuits that you can easily follow. Two strength routines include resistance bands. WEEKLY OVERVIEW: Four or five runs; one or two cross-training session; two strength circuits; one rest day. FIRST AND PEAK WEEKS: (explained fully in the program) Running by Heart Rate Introduction This program is rolling admission, which means your program begins the Monday after you register. You will receive an introductory email shortly after you register, and then you will receive your Week 1 newsletter on Sunday. You will begin your program the following day, Monday.
  • HR Marathon Level 1 Badge

    RUNNING BY HEART RATE: MARATHON, LEVEL 1

    Running by Heart Rate: Marathon, Level 1 is a 24-week program suitable for all runners wanting to take on the motherlode of all races: the marathon. You’ll learn—or continue—to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend plenty of time in the lower zones, building your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, and practicing your race pace so that you’re ready to thrive on race day. Running by Heart Rate: Marathon, Level 1 eases you into things with the first four weeks focused on learning to run by heart rate and getting you familiar with form runs. Most weeks in this program have two strength circuits and two rest days. There is one day of cross-training during Weeks 1-12; after Week 13, you’ll spend nine weeks running five days a week. Cross training returns to the scene as you begin to taper. The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury and stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: You’ve been running at least 45-60 minutes 3-4 days of the week for at least 8 weeks. You’re injury-free. Previous race experience isn't mandatory, but having a half-marathon under your soles will be helpful for perspective as your runs get longer. BIGGEST WEEK OF TRAINING: 7 hours, 25 minutes, including five runs and two strength circuits. LONGEST LONG RUN DISTANCES: The longest run day has two choices: 3 hours, 15 minutes or 3 hours in the AM, 1 hour, 30-45 minutes in the PM. CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. One weekly cross-training session is included in Weeks 1-12, and each week has two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Four or five runs; one cross-training session (weeks 1-12); two strength circuits; two rest days. FIRST AND PEAK WEEKS: (explained fully in the program) Heart Rate Marathon
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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  • Heart Rate 13.1 Badge

    RUNNING BY HEART RATE: HALF-MARATHON, LEVEL 1

    Running by Heart Rate: Half-Marathon, Level 1 is a 20-week program suitable for all runners wanting to take on 13.1—or 21 km. You’ll learn—or continue—to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend plenty of time in the lower zones, building your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, and practicing your race pace so that you’re ready to thrive on race day. Running by Heart Rate: Half-Marathon, Level 1 eases you into things with the first four weeks focused on learning to run by heart rate and getting you familiar with form + drill runs. Then you'll head into the meat of your training: 16 weeks of a variety of runs and workouts that will prepare you for a strong half-marathon effort. The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury and stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: You’ve been running for 30-45 minutes 3-4 days of the week for at least 8 weeks. You’re injury-free. You don’t need previous experience running by heart rate or racing. BIGGEST WEEK OF TRAINING: 6 hours, 35 minutes (includes 5 runs + 2 strength circuits) LONGEST LONG RUN DISTANCE: 2 hours, 30 minutes CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. One weekly cross-training session is included in Weeks 1-11, and each week has two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Four or five runs; one cross-training session (weeks 1-11); two strength circuits; two rest days. FIRST AND PEAK WEEKS: (explained fully in the program) Running by Heart Rate Half-Marathon
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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  • Running by HR 10k badge

    RUNNING BY HEART RATE: 10K, LEVEL 1

    Running by Heart Rate: 10K, Level 1 is a 15-week program suitable for all runners wanting to take on 10K—or 6.2 miles. You’ll learn—or continue—to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend plenty of time in the lower zones, building your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, and practicing your race pace so that you’re ready to thrive on race day. Running by Heart Rate: 10K, Level 1 eases you into things with the first four weeks focused on learning to run by heart rate and getting you familiar with form + drill runs. Then you’ll head into the meat of your training: 11 weeks of a variety of runs and workouts that will prepare you for a strong race effort. The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury and stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: You’ve been running/briskly walking for 20-30 minutes 3 days of the week for at least 8 weeks. You’re injury-free. You don’t need previous experience running by heart rate or racing. BIGGEST WEEK OF TRAINING: 4 hours, 45 minutes (includes four runs, one-cross-training session + 2 strength circuits) LONGEST LONG RUN DISTANCE: 75 minutes CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. One weekly cross-training session is included, and each week has two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Four runs; one cross-training session; two strength circuits; two rest days. FIRST AND PEAK WEEKS: (explained fully in the program)
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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  • Sprint Triathlon Badge

    SPRINT TRIATHLON PLAN

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated. If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation. THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea. For the run and bike portions, being injury-free is necessary. EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these. TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically. A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.) STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball. A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PM Save
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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    Sprint Triathlon Plan - May/June 2017Sprint Triathlon Badge

    SPRINT TRIATHLON PLAN

    Here are the registration dates and waves  for upcoming Triathlon Programs.

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated. If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation. THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea. For the run and bike portions, being injury-free is necessary. EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these. TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically. A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.) STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball. A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PM Not seeing your wave? Here are the registration dates and waves. Save
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