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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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    Sprint Triathlon Plan - May/June 2017Sprint Triathlon Badge

    SPRINT TRIATHLON PROGRAM

    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
    Details
  • Out of Stock
    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
    Details
  • 10k Trad Chrysler Badge

    The Train Like a Mother 10K Run, a 12-week plan, is best for someone tackling a 10K (6.2 miles) for the first time, coming back from injury or pregnancy, or wanting to run a strong effort on 10K race day and cross the finish line with a smile on her face.

    Optional Walk breaks are built into the workouts through Week 7; if you need to continue to take them after that, feel free. (Forward motion at any speed is the key.) You’ll run a 5K at the end of week eight, and we’ll help you use your finishing time from that effort to figure out your pace for the culminating 10K.

    THE PREREQS: Athletes ready for this challenge should be able to run/walk three or four miles comfortably. It’s a good idea to have completed a 5K race and have a few months of consistent running or run/walking logged on your legs, but if you’re a newbie to speedwork, no worries: We’ll ease you into it. BIGGEST WEEK OF TRAINING: 17-20 miles + two cross training sessions. LONGEST LONG RUN DISTANCES: One 7 miler, one 8 miler. FIRST AND WORST (HARDEST) WEEK: 10K Run FirstWorst
    • 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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  • Out of Stock
    13.1 Challenge Race Keychain10k Trad Chrysler Badge

    Please note: if you don’t see a wave that corresponds with your race date, please check out upcoming registration dates and waves.

    The Train Like a Mother 10K Run, a 12-week plan, is best for someone tackling a 10K (6.2 miles) for the first time, coming back from injury or pregnancy, or wanting to run a strong effort on 10K race day and cross the finish line with a smile on her face.

    Optional Walk breaks are built into the workouts through Week 7; if you need to continue to take them after that, feel free. (Forward motion at any speed is the key.) You’ll run a 5K at the end of week eight, and we’ll help you use your finishing time from that effort to figure out your pace for the culminating 10K.

    THE PREREQS: Athletes ready for this challenge should be able to run/walk three or four miles comfortably. It’s a good idea to have completed a 5K race and have a few months of consistent running or run/walking logged on your legs, but if you’re a newbie to speedwork, no worries: We’ll ease you into it. BIGGEST WEEK OF TRAINING: 17-20 miles + two cross training sessions. LONGEST LONG RUN DISTANCES: One 7 miler, one 8 miler. FIRST AND WORST (HARDEST) WEEK: 10K Run FirstWorst
    Details
  • 10k Trad Chrysler Badge
    This aggressive, 12-week plan will take you to a rip roarin’ fast 10K (6.2 miles). Along the way, you’ll build your cardiovascular base with long runs; hit some hills to increase your leg strength; and have multiple doses of tempo runs, 800’s, and other speed-builders so you can mentally and physically get ready to let it rip on race day. As your running improves, your mental toughness will also soar to new heights as you knock off challenging—but doable—workouts. You’ll also run a practice 5K in the middle of the plan to check your pace and hop in a race. (Hey: that rhymes!) THE PREREQS: You should be able to complete a six-mile run and have run at least one 10K before. Having completed longer races like a half-marathon or marathon will also come in handy. An injury-free body is key; if you’ve got lingering issues that are on their way out the door, be sure to keep up the physical therapy and/or foam rolling to continue to encourage their exit. BIGGEST WEEK OF TRAINING: 21-26 miles. LONGEST LONG RUN DISTANCES: three 9 milers; one 10 miler. FIRST AND WORST (HARDEST) WEEK: 10K RACE FIRST WORST 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.

    Add to cartDetails
  • Out of Stock
    13.1 Challenge Race Keychain10k Trad Chrysler Badge
    Please note: if you don’t see a wave that corresponds with your race date, please check out upcoming registration dates and waves. This aggressive, 12-week plan will take you to a rip roarin’ fast 10K (6.2 miles). Along the way, you’ll build your cardiovascular base with long runs; hit some hills to increase your leg strength; and have multiple doses of tempo runs, 800’s, and other speed-builders so you can mentally and physically get ready to let it rip on race day. As your running improves, your mental toughness will also soar to new heights as you knock off challenging—but doable—workouts. You’ll also run a practice 5K in the middle of the plan to check your pace and hop in a race. (Hey: that rhymes!) THE PREREQS: You should be able to complete a six-mile run and have run at least one 10K before. Having completed longer races like a half-marathon or marathon will also come in handy. An injury-free body is key; if you’ve got lingering issues that are on their way out the door, be sure to keep up the physical therapy and/or foam rolling to continue to encourage their exit. BIGGEST WEEK OF TRAINING: 21-26 miles. LONGEST LONG RUN DISTANCES: three 9 milers; one 10 miler. FIRST AND WORST (HARDEST) WEEK: 10K RACE FIRST WORST Save
    Details
  • Out of Stock
    10K Run Plan
    Please note: if you don’t see a wave that corresponds with your race date, please check out upcoming registration dates and waves. This aggressive, 12-week plan will take you to a rip roarin’ fast 10K (6.2 miles). Along the way, you’ll build your cardiovascular base with long runs; hit some hills to increase your leg strength; and have multiple doses of tempo runs, 800’s, and other speed-builders so you can mentally and physically get ready to let it rip on race day. As your running improves, your mental toughness will also soar to new heights as you knock off challenging—but doable—workouts. You’ll also run a practice 5K in the middle of the plan to check your pace and hop in a race. (Hey: that rhymes!) THE PREREQS: You should be able to complete a six-mile run and have run at least one 10K before. Having completed longer races like a half-marathon or marathon will also come in handy. An injury-free body is key; if you’ve got lingering issues that are on their way out the door, be sure to keep up the physical therapy and/or foam rolling to continue to encourage their exit. BIGGEST WEEK OF TRAINING: 21-26 miles. LONGEST LONG RUN DISTANCES: three 9 milers; one 10 miler. FIRST AND WORST (HARDEST) WEEK: 10K RACE FIRST WORST Save

      * Target Race: Flying Pig

    Details
  • Out of Stock
    10K Run Plan

    Please note: if you don’t see a wave that corresponds with your race date, please check out upcoming registration dates and waves.

    The Train Like a Mother 10K Run, a 12-week plan, is best for someone tackling a 10K (6.2 miles) for the first time, coming back from injury or pregnancy, or wanting to run a strong effort on 10K race day and cross the finish line with a smile on her face.

    Optional Walk breaks are built into the workouts through Week 7; if you need to continue to take them after that, feel free. (Forward motion at any speed is the key.) You’ll run a 5K at the end of week eight, and we’ll help you use your finishing time from that effort to figure out your pace for the culminating 10K.

    THE PREREQS: Athletes ready for this challenge should be able to run/walk three or four miles comfortably. It’s a good idea to have completed a 5K race and have a few months of consistent running or run/walking logged on your legs, but if you’re a newbie to speedwork, no worries: We’ll ease you into it. BIGGEST WEEK OF TRAINING: 17-20 miles + two cross training sessions. LONGEST LONG RUN DISTANCES: One 7 miler, one 8 miler. FIRST AND WORST (HARDEST) WEEK: 10K Run FirstWorst

      * Target Race: Flying Pig

    Details
  • Metabolic Reset badge
    Metabolic Reset: The Mental Side is a special event for women who have gone through a Metabolic Reset with nutritionist Ellie Kempton. (You can have either completed the group Reset in the Train Like a Mother Club or worked one-on-one with Ellie.) Ellie has capably guided you through the physical side, but the new perspective on your body isn't fitting as well as your smaller-sized jeans. Enter Denver-based psychologist Justin Ross, who has worked regularly with clients who have been in a similar position. He specializes in helping people address the necessary mental, emotional and behavioral change in order to live and sustain a healthy, desired life. Together, Justin and Ellie will dive into the mental and social side of weight loss so you have some new thoughts, tools and tricks to keep your head in the game. In this one-time seminar, we are going to focus on questions such as: ☆ How do I truly celebrate this new weight as my new normal? While I love it, I also live in fear of rebound, especially having  a history of yo-yo dieting. ☆ How do I maintain mental momentum needed for weight loss when there really is no "finish line" like at a race? ☆ I feel like my identity is changing along with my weight; sometimes I'm not even sure I know who I am anymore. How do I manage the roller coaster, both personally and in my relationships, of a changing identity? ☆ How do I maintain emotional resiliency when socializing around food, especially in the midst of well meaning co-workers + friends? I keep finding myself apologizing or explaining myself when I turn down “food gifts.” ☆ What can I do to ditch the self-sabotage routine? I’m doing so well and then a silly brownie derails me. Before I know it I’m taking a free “day” instead of a free “meal"—and my emotions plunge and my self-judgment sky-rockets. How do I nip this vicious cycle in the bud? We'll also leave time to answer your individual questions—as always, no question is too basic or TMI. After the event is over, you'll receive the link to the video to watch again if you'd like; a private podcast to download if you want to listen again; and a one page recap to remind you of helpful tactics and thoughts as you continue to solidify your new body + mindset. This event will be on Wednesday, July 11 at 1 pm-2:30 pm ET/10 am-11:30 PT.  Not available during that time but want the information? Register, and send us your questions prior to the seminar. You'll then be able to watch/listen at your leisure. Other questions? Happy to help.