Just TRI It! Sprint Triathlon Training

JUST TRI IT!  Train for and complete a Sprint Triathlon

13 weeks 

2016 Just Tri It Sprint Triathlon training is underway!  Check our website often for future training opportunities.  

Fleet Feet Sports is excited to announce its first group TRIATHLON TRAINING program in 2016.  Develop endurance, speed and confidence specifically for multi-sport racing!

If you’re serious about training for and completing a sprint triathlon, join us to train and reach your goal with a group!  Coach Anne-Marie Alderson will offer the support and motivation needed to keep you going strong.


Basic training plan is comprised of 6 weekly workouts (2 each swim, bike, run) with suggested add-on workout options for participants who would like to log additional training time in one or more disciplines.  Expected time for 6 workouts/week not to exceed 5-6 hours. 

Training plan includes thorough descriptions of all workouts.  Heart rate guidelines are provided for participants wishing to train with heart rate monitor.  Workouts will be a mix of base-building aerobic training and moderate/high intensity interval training.  Workout plans can be adapted by ability level and variations will be provided. 

NORTH PARK SPRINT TRIATHLON DETAILS – Registration fee not included in Just Tri It! Program fee. 

Sunday, August 7
700 meter pool swim (50m/length)
15 mile bike ride around North Park pool/Pie Traynor field loop
5k run


Complete 13-week training plan with variations for different abilities and available training time

Train at your own pace, on your own schedule

Access to private Facebook group for discussion, tips, motivation & Q&A with Coach

Professional coach (ITCA Triathlon Coach)

Coached workouts/clinics scheduled to focus on specific aspects of triathlon training and race preparations.

Organized group runs with Fleet Feet Flyers Running Group (choose your distance from 3-6 miles & run at your own pace) -- Sundays @ 7:30am, Pittsburgh locations TBD each week and posted on Fleet Feet Sports website and Fleet Feet Flyers Running Group Facebook page. 

  • 30-min group check-in with Coach Anne-Marie to discuss upcoming workouts, connect with other Just Tri It! participants and get answers to any questions you have will begin at 8:45am following the FFF runs at the run start location on the following Sundays: May 15, June 5, June 12, July 24. 

2 Swim clinics to develop good form and increase efficiency in the water -- North Park Pool

  • Thursday, June 9 (5:30pm)
  • Saturday, June 18 (11:30am)
  • Note: Participants will need to pay their own entrance fee to pool (approx $6-8 cash). 

2 North Park course simulation days – Ride the bike course, run the 5k course… and learn about/practice transitions!  Bike helmet is mandatory. 

  • Sunday July 17  (7:30am)
  • Sunday July 31 (7:30am)

2 Bike + run “brick” group workouts at Budd Harris Cycling Track (aka Highland Park “bike oval”) on Washington Blvd.  Bike helmet is mandatory.    

  • Monday, May 23 (7:00pm)
  • Monday, June 27 (7:00pm)

Tire changing & basic bike maintenance clinic  

  • Monday, May 23 (6:00pm) at Budd Harris Cycling Track (aka Highland Park “bike” oval) on Washington Blvd – before group bike/run workout

Weekly newsletter of tips and information exclusively for training group participants

Race-day support from Coach Anne-Marie


  • Inclement weather (rain and/or thunder/lightning) cancels or modifies workouts at Coach’s discretion.  Make-up sessions are not guaranteed. 
  • Locations/dates subject to change. 


To begin training, it is recommended that…

You can swim 200 yards continuously

You can ride a bike for 20 minutes continuously

You can run or run/walk a 5k 


Anne-Marie Alderson

Anne-Marie Alderson is founder and coach at Alderson Endurance and Wellness, and coaches triathletes, runners, cyclists and swimmers both individually and in groups.  Her certifications include ITCA Triathlon Coach, Metabolic Efficiency Training Specialist, and Heart Zones.  Anne-Marie has competed in races of all distances from 5k and sprint triathlon to marathon and Ironman triathlon, and is a 4-time qualifier for USA Triathlon Age Group National Championships.  In June 2015, she completed the grueling Race Across the West as part of a 2-woman team, covering 860 miles by bicycle from Oceanside CA to Durango CO in 2.5 days.  

Questions?  Contact Coach Anne-Marie Alderson at aewcoaching@gmail.com  

Just TRI It! Sprint Triathlon Training More Info »

Program Start: Monday, May 9
Goal Race: North Park Sprint Triathlon
Program Fee: $99
Description: Train for and complete a Sprint Triathlon
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