SPRINT TRIATHLON PROGRAM

(3 customer reviews)

BEST FOR: Beginner to intermediate triathletes who have their sights set on a sprint-distance race
PREREQS: The ability to swim 100 yards 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.
NUMBER OF WEEKS: 12

$135.00

  • *Race Date

    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 it, let us know and we can change it.

     
    Training Date

    Step Two: Your training will begin on:

    Mark this date in your calendar as your official start date! (If your program has already started, no worries; email us and we’ll help you jump in.)

The Details

This 12-week sprint triathlon program features 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.

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 longer.) 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 per week is a total rest day. (On the plan, it’s a Friday, but you can easily rearrange the plan to accommodate your schedule.)

STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits per week. These require hand weights and a stability ball.

A SAMPLE WEEK:

All your workouts are accessible via a Training Peaks Account. This free training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

Coaches Jen and Liz are there to help you over speed bumps and answer your questions—and we promise, they’ll never throw a clipboard or blow a whistle in your face. Not only have the dynamic duo designed every facet of your program from your first step through your finish line, they’ve also written a weekly newsletter filled with advice and tips that corresponds to your training program.

What’s more, there are three ways you can connect with them:
—Ask the Coach column on Facebook: Coach Jen or Liz posts a weekly Ask the Coach column, where you can comment with anything that’s on your mind. (If you’re not a Facebooker, you can
email us with your question.)

—Exclusive Podcasts: Coaches Jen + Liz talk through pacing, injuries, and plenty of other helpful + entertaining topics.

—Office Hours: If you’d like individual guidance, Coaches Jen + Liz have regular office hours so you can chat over your situation.

In addition to Train Like a Mother Club, you’ll also be invited to join a private Sprint Triathlon Plan Challenge club on Strava, where you can track your miles, and a private Triathlon Challenge Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherrunner teammates.* You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

*Please note that your membership in both our Strava and Facebook groups and access to the training program coaches are limited to the duration of your training plan, plus a few weeks for you to bask in the glow of your race and work with the coaches to help plan your next athletic goal and corresponding training plan. Your access to the Facebook group begins when your training plan does. You are welcome to request entry up to one month before your starting date.

As part of your registration, you will receive a package stocked with training essentials, including a
tube of  Nuun Sport; two GU Energy items (an Energy Gel and GU Chews); a pair of blister-banishing Wrightsock running socks; a 2-oz. bottle of Sweat X Odor Eliminator spray; a Kate’s Real Food bar; and an AMR sticker for your water bottle or laptop. $32 worth of swag!

(Domestic shipping is FREE for all merchandise and training swag packages. International shipping is not currently available but we invite you to participate in any of our online programs! Just email us at tlamclub@anothermotherrunner.com and we will help you bypass the shipping at checkout.)

QUESTIONS + ANSWERS

This 12-week plan will most likely fit your needs, if you are a beginning to intermediate-level triathlete who is taking on an Sprint distance triathlon this season.

At a minimum, you need to be able to swim 100 yards (back and forth, back and 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.

Workout specifics: Most of the mandatory weekday workouts are in the hour range. (Some run a little longer.) 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.

No. The fee is for the comprehensive training plan, unlimited support, miles of resources, exclusive podcasts, and swag package, which will help you nail your triathlon, both physically and mentally. At the end of the wave, you will participate in the organized (or virtual) triathlon of your choice.

Yep—and we’ve heard again and again it’s worth it. Staying committed and motivated during the days, weeks, and, yes, months of training can be ridiculously hard. If you can do that—and these programs are all about accountability and inspiration—race day becomes a celebratory victory lap, not a slog full of self-doubt.

Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic shipping is now FREE for all merchandise and training swag packages.

We are no longer able to ship internationally, including to Canada. That said, we invite all international runners to participate in any of our online programs! Just email us at tlamclub@anothermotherrunner.com and we will help you bypass the shipping at checkout.

We definitely want this to work into your life and your running lifestyle. You can email us within 2 weeks of starting the program and we will set you up with another plan or a partial credit for an upcoming challenge. We will not be able to issue a straight-up refund.

With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know within two weeks. We’ll work with you to get you a partial credit for an upcoming program.

THE REVIEWS

Reviews (3)

3 reviews for SPRINT TRIATHLON PROGRAM

  1. Jessica (verified owner)

    I was a regular runner when I picked up this plan, but had spent very little time in the pool and almost no time cycling. I followed the plan diligently, and by race day I felt completely prepared for my triathlon! The coaches and other BAMRs in the Facebook group were so helpful. No question felt like a dumb question! I learned a lot about the mechanics of each discipline, felt prepared to tackle the bike (my scariest portion), and had a strong swim! I was a total triathlon newbie when I signed up for this plan, and now I have 3 tris on my race calendar – all of which I will train for using TLAM plans!

  2. Amanda (verified owner)

    After years of running I decided I wanted to give something new a tri :) the intro triathlon plan was amazing!! The variety in the workouts kept things fun, and time in the pool was welcome on those hot summer days! Living up north we have a short summer season to hit the pool, the coaches were amazing at helping me adjust workouts until the pool opened, and I was was so prepared for race day. I was a total newbie and was overwhelmed by the support from the experienced athletes in the group.

  3. Sara (verified owner)

    Loved this plan and the AMR triathlon community. The plan was very easy to follow and adjust to fit my lifestyle and schedule. The workouts were varied and covered a variety of aspects of the three sports. Every week there was a different focus or goal to think about and accomplish – gear, race plan, nutrition, and etc. I felt well prepared for my race and had a great race experience as a result. I love that the program allows you to stick around long enough to share your race report with others and celebrate together. Thanks AMR!

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