WHAT TLM RUN PLAN SHOULD I DO?

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Quiz Questions

1.
What best describes your main goal right now
- A.
  Hiking
- B.
  Running or racing goals
- C.
  Maintaining running fitness
- D.
  Running for health
- E.
  Improving my aerobic fitness base
- F.
  Improve at a running distance for fun, but not racing
2.
What distance are you looking to run, improve at/PR, race, or do for fun?
- A.
  5k (3.1 miles)
- B.
  10k (6.2 miles)
- C.
  Half Marathon (13.1 miles)
- D.
  Full Marathon (26.2 miles)
- E.
  Trail 50k (~30-32 miles)
- F.
  Trail 50 miler (~80k)
- G.
  Trail 25-30k (~15-20 miles)
- H.
  To run 1 mile as fast as I can.
- I.
  To run 2 miles as fast as I can.
3.
How many miles/week on average have you been running the past 4-8 weeks OR would you like to maintain at the moment?
- A.
  New to running, 0 miles/week
- B.
  1-3 miles/week
- C.
  3-5 miles/week
- D.
  5-10 miles/week
- E.
  10-15 miles/week
- F.
  15-20 miles/week
- G.
  20-30 miles/week
- H.
  30-40 miles/week
- I.
  Minimal recent running, but historically a runner
4.
My long run is currently...
- A.
  ~3-5 miles
- B.
  ~6-9 miles
- C.
  ~ 10-13 miles
- D.
  ~ 13+ miles
5.
Do you have <12 weeks to train for this goal?
- A.
  No, I have at least 12 or more weeks till my race
- B.
  Yes, I am on a short timeline of <12 weeks or have a lower fitness base than I should right now for this goal
6.
Can you do at least 3 miles or running at once and/or 30-60 of any form of sustained cardio?
- A.
  Yes
- B.
  No
7.
Do you have experience racing or running this distance or longer in the past year?
- A.
  Yes
- B.
  No
8.
Do you have experience doing speed work or quality sessions at least 1x/week for the past 12 weeks?
- A.
  Yes
- B.
  No
9.
What is the longest run you have recently done in the past 4-6 weeks OR want to maintain for this goal
- A.
  Walk: Run intervals, ~3-6 min run intervals
- B.
  1 mile
- C.
  2-3 miles
- D.
  4-6 miles
- E.
  7-10 miles
- F.
  11-13 miles
- G.
  >13 miles
10.
What is your running / cardio experience?
- A.
  Absolute Beginner. Minimal or no recent running history, 0 miles/week, or can't run 5 min consecutively.
- B.
  More beginner runner with minimal recent running history. Can run for 5-10 minutes at a time.
- C.
  Casual runner. Some running history / inconsistent the last 3-6 months. 0-5 miles/week of running, random runs, inconsistent training.
- D.
  Casual recreational running. Consistently the past 3-6 months: ~8-10+ miles a week on average.
- E.
  Avid or recreational runner. I've been consistent the last 3-6 months. ~12-16+ miles/week.
- F.
  Avid runner. I've been consistently running the past 3-6 months 20-30+ miles/week.
- G.
  Not much running but avid hiker.
11.
How many miles/week on average have you ran on average the past 6-12 months.
- A.
  Minimal to no running
- B.
  5-10 miles/week
- C.
  10-15 miles/week
- D.
  I was running 15-20+ miles a week but have not maintained that recently

Quiz Outcomes

1.
BEGINNER RUN
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Our Beginner Running plan is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for new runners looking to start running, those who have fallen out of the habit of running, or those who need a slower approach to getting into running.THE DEETS:Days: 3 run/walks per weekBaseline: No baseline required! Speed work: Shorter run/walk intervals 1x/week to work on getting faster!Zones: RPE-based trainingDuration: 12 week progressive programLongest run: 6 minute run intervalPeak weekly mileage: Peaks with 4 rounds of 6:1 run/walk in week 12NEXT STEPS: Progress into our 5k beginner program to keep on making progress!Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
2.
5k Beginner
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5k Beginner is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for new runners looking to start running, want to run their first 5k, or want to run longer races but need somewhere to start. OR those looking to join SUMMIT but maybe don't have a baseline fitness of doing 30 min of running, walking, or combined cardio.THE DEETS:Days: 3 run/walks per week, transitioning into 3 full runs per weekBaseline: Must be able to run for 5 minutes straightSpeed work: Shorter run/walk intervals 1x/week to work on getting faster!Zones: RPE-based trainingDuration: 12 week progressive programLongest run: 3 miles/5 kmPeak weekly mileage: 8 miles/13 kmHave a baseline lower than this?: Start with our beginner runner plan to ease into running.Have a baseline higher than this or shorter timeline?: You can jump ahead in our program with the assistance of a TLM coach inside the app!NEXT STEPS: Progress into our 5k intermediate or 10k beginner program afterward.Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
3.
5k Intermediate
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5k Intermediate is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to PR a 5k, start speed work after the 5k beginner program, get a little faster, or increase intensity before moving onto longer distance run programs. THE DEETS:Days: 3 runs per week with optional 4thBaseline: 3 mile/5 km long run + 8-10 miles/12-16 km per weekSpeed work: Striders + dedicated speed work dayZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run: 5 miles/8 kmPeak weekly mileage: 14-17 miles/23-27 kmMore than 12 weeks out?: Start with our 5k beginner, 10k beginner, or 10-15 mile/week base build plans to start getting ready for your goal!NEXT STEPS: Progress into our 10k or 25-30k or base build/off-season 10-15 miles per week program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
4.
5k Advanced
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5k Advanced is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to PR a 5k, start speed work after the 5k beginner program, get a little faster, or increase intensity before moving onto longer distance run programs. THE DEETS:Days: 3 runs per week with optional 4thBaseline: 5 mile/8 km long run + 10-15 miles/16-24 km per weekSpeed work: Striders + dedicated speed work dayZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run: 7 miles/11 kmPeak weekly mileage: 18-24 miles/29-39 km More than 12 weeks out?: Start with our 5k intermediate, or 10-15 mile/week base build plans to start getting ready for your goal!NEXT STEPS: Progress into our 10k or 25-30k or base build/off-season 10-15 miles per week program after completing. What's the difference between intermediate and advanced plans? Our advanced running plans are higher overall weekly mileage/kilometers, with more advanced speed work built in for more experienced runners. If you prefer a lower mileage plan at this time, the intermediate version of this plan may also be a great fit for your goals!Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
5.
10k Beginner
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10k Beginner is perfect for you!It can be paired with any TLM lifting program or done on its own. It's a perfect starting spot for not fully new but less experienced runners looking to run their first 10k or longer races but need somewhere to start. THE DEETS:Days: 3 runs per week with optional 4thBaseline: 3 mile/5 km long run + 8-10 miles/12-16 km per weekSpeed work: Striders 2x per weekZones: RPE-based trainingDuration: 12 week progressive programLongest run: 5.5 miles/9 kmPeak weekly mileage: 12-16 miles/19-26 kmMore than 12 weeks out?: Start with our 5k beginner, 10-15 mile/week base build plans to start getting ready for your goal!NEXT STEPS: Progress into our 13.1, 25-30k, or base build/off-season 10-15 miles per week program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
6.
10k Intermediate
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10k Intermediate is perfect for you! It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to PR a 10k, race a 10k, get a little faster, or increase intensity before moving onto longer distance run programs. THE DEETS:Days: 3 runs per week with optional 4thBaseline: 5 mile/8 km long run + 10-15 miles/16-24 km per weekSpeed work: Striders + dedicated speed work dayZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run: 6 miles/10 kmPeak weekly mileage: 17-21 miles/27-34 km More than 12 weeks out?: Start with our 5k intermediate, 10-15 or 15-20 base build plans to start getting ready for your goal!NEXT STEPS: Progress into our 13.1 beginner, 25-30k, or base build/off-season 10-15 miles per week program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
7.
10k Advanced
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10k Advanced is perfect for you! It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to PR a 10k, race a 10k, get a little faster, or increase intensity before moving onto longer distance run programs. THE DEETS:Days: 3 runs per week with optional 4thBaseline: 6 mile/10 km long run + 15-20 miles/24-32 km per weekSpeed work: Striders + dedicated speed work dayZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run: 9 miles/14 kmPeak weekly mileage: 21-29 miles/34-47 km More than 12 weeks out?: Start with our 5k intermediate or advanced, 10-15 or 15-20 base build plans to start getting ready for your goal!NEXT STEPS: Progress into our 13.1 beginner, 25-30k, or base build/off-season 10-15 miles per week program after completing. What's the difference between intermediate and advanced plans? Our advanced running plans are higher overall weekly mileage/kilometers, with more advanced speed work built in for more experienced runners. If you prefer a lower mileage plan at this time, the intermediate version of this plan may also be a great fit for your goals!Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
8.
13.1 Beginner
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13.1 Beginner is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to run a 13.1 or increase running mileage before moving onto longer distance run programs. THE DEETS:Days: 3 runs per week with optional 4thBaseline: 5 mile/8 km long run + 10-15 miles/16-24 km per weekSpeed work: Striders 2x per weekZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run: 12 miles/19 kmPeak weekly mileage: 20-27 miles/32-43 kmMore than 12 weeks out?: Start with our 10k, 10-15 base build or 15-20 mile/week base build plans to start getting ready for your goal!NEXT STEPS: Progress into our 13.1 intermediate, 25-30k, 26.2 beginners, or 20-30 miles/week base build/off-season program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
9.
13.1 Intermediate
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13.1 Intermediate is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to PR a 13.1, race a half marathon, get a little faster, or increase intensity before moving onto longer distance run programs. THE DEETS:Days: 3 runs per week with optional 4thBaseline: 8 mile/13 km long run + 15-20 miles/24-32 km per weekSpeed work: Striders + dedicated speed work dayZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run: 13 miles/21 kmPeak weekly mileage: 24-29 miles/39-47 km More than 12 weeks out?: Start with our 10k intermediate or advanced, 15-20 base build or 20-30 mile/week base build plans to start getting ready for your goal!NEXT STEPS: Progress into our 25-30k, 26.2 beginner. 50k beginner or 20-30 miles/week base build/off-season program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
10.
13.1 Advanced
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13.1 Advanced is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to PR a 13.1, race a half marathon, get a little faster, or increase intensity before moving onto longer distance run programs. THE DEETS:Days: 3 runs per week with optional 4thBaseline: 8 mile/13 km long run + 15-20 miles/24-32 km per weekSpeed work: Striders, dedicated speed work day, race pacingZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run: 14 miles/23 kmPeak weekly mileage: 26-33 miles/42-53 kmMore than 12 weeks out?: Start with our 10k intermediate or advanced, 15-20 base build or 20-30 mile/week base build plans to start getting ready for your goal!NEXT STEPS: Progress into our 25-30k, 26.2 beginner. 50k beginner or 20-30 miles/week base build/off-season program after completing. What's the difference between intermediate and advanced plans? Our advanced running plans are higher overall weekly mileage/kilometers, with more advanced speed work built in for more experienced runners. If you prefer a lower mileage plan at this time, the intermediate version of this plan may also be a great fit for your goals!Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
11.
13.1 Fast Track
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13.1 Fast Track is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to run a half marathon, but maybe don't have enough time for a full race build up, are on a rushed timeline and/or just looking to finish for a race in 8 weeks. THE DEETS:Days: 3 runs per weekBaseline: Ideally, 10-15 miles/16-24 km per week & can run for 45 minutesSpeed work: Striders 2x per weekZones: RPE-based trainingDuration: 8 week progressive programLongest run: 100 minutesPeak weekly mileage: 180 minutes in week 7 before a week-long taperNEXT STEPS: Progress into a base build plan, or any lower distance running plan 5k-10k after to get faster or maintain fitness.What's the difference between fast track and regular plans? Our fast-track plan options are for those with a rushed racing timeline to get you to your goal as safely as possible, factoring in a lower current running volume or history. We train you by time on feet instead of distance to make sure people can get there based on their own fitness level or comfort of running pace, effort or walking intervals. Feel you are more advanced than this? Please reach out to our coaches when joining to make sure we can get you to your race safely to reduce injury or over training and we can always adjust your program! Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
12.
26.2 Beginner
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26.2 Beginner is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to run their first 26.2, race a marathon, or take a first step toward a marathon before moving onto ultra-distance races.THE DEETS:Days: 4 runs per week with optional 5thBaseline: 12 mile/19 km long run + 25-30 miles/40-48 km per weekSpeed work: Striders 2x per weekZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive program, ideally done after the 13.1 beginner program (total of 24 weeks)Longest run: 20 miles/32 kmPeak weekly mileage: 39-44 miles/63-71 kmMore than 12 weeks out?: Start with our 15-20 or 20-30 miles/week base build plans.NEXT STEPS: Progress into 26.2 intermediate, 50k beginner, or 20-30 miles/week base build/off-season program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
13.
26.2 Intermediate
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26.2 Intermediate is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to PR their 26.2, increase speed in the marathon distance, or run a marathon before moving on ultra-distance races.THE DEETS:Days: 4 runs per week with optional 5thBaseline: 12 mile/19 km long run + 30-35 miles/48-56 km per weekSpeed work: Striders, dedicated speed work day, race pacingZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive program, ideally done after the 13.1 intermediate program (total of 24 weeks)Longest run: 20 miles/32 kmPeak weekly mileage: 40-47 miles/64-76 kmMore than 12 weeks out?: Start with our 20-30 or 30-40 mile/week base build plan to start setting the foundation for your big marathon goal!NEXT STEPS: Progress into 50k beginner or 20-30 miles/week base build/off-season program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
14.
26.2 Advanced
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26.2 Advanced is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to PR their 26.2, increase speed in the marathon distance, or run a marathon before moving on ultra-distance races.THE DEETS:Days: 4 runs per week with optional 5thBaseline: 14 mile/23 km long run + 30-35 miles/48-56 km per weekSpeed work: Striders, dedicated speed work day, race pacingZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive program, ideally done after the 13.1 advanced program (total of 24 weeks)Longest run: 22 miles/35 kmPeak weekly mileage: 44-50 miles/71-80 kmMore than 12 weeks out?: Start with our 20-30 or 30-40 mile/week base build plan to start setting the foundation for your big marathon goal!NEXT STEPS: Progress into 50k beginner or 20-30 miles/week base build/off-season program after completing. What's the difference between intermediate and advanced plans? Our advanced running plans are higher overall weekly mileage/kilometers, with more advanced speed work built in for more experienced runners. If you prefer a lower mileage plan at this time, the intermediate version of this plan may also be a great fit for your goals!Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
15.
26.2 Fast Track
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26.2 Fast Track is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect starting spot for runners looking to run a marathon, but maybe don't have enough time for a full marathon build up, are on a rushed timeline and/or just looking to finish for a race in 8 weeks. THE DEETS:Days: 3 runs per weekBaseline: Ideally, 15-20 miles/24-32 km per week & can run for about two hoursSpeed work: Striders 2x per weekZones: RPE-based trainingDuration: 8 week progressive programLongest run: 180 minutesPeak weekly mileage: 300 minutes in week 7 before a week-long taperNEXT STEPS: Progress into a base build plan, or any lower distance running plan 5k-13.1 after to get faster or maintain fitness.What's the difference between fast track and regular plans? Our fast-track plan options are for those with a rushed racing timeline to get you to your goal as safely as possible, factoring in a lower current running volume or history. We train you by time on feet instead of distance to make sure people can get there based on their own fitness level or comfort of running pace, effort or walking intervals. Feel you are more advanced than this? Please reach out to our coaches when joining to make sure we can get you to your race safely to reduce injury or over training and we can always adjust your program! Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
16.
25-30k Program
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25-30k is perfect for you!It can be paired with any TLM lifting program or done on its own. A perfect starting spot for runners looking to run their first 25-30k race or trail race!THE DEETS:Days: 3 runs per week with optional 4thBaseline: 8 mile/13 km long run + ~20 miles/32 km per weekSpeed work & vert training: Striders/tempo + dedicated vert training day + optional step-upsZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run: 15 miles/24 kmPeak weekly mileage: 30-34 miles/48-55 kmMore than 12 weeks out?: Start with our 10k, 15-20 base build or 20-30 mile/week base build plans to start getting ready for your goal!NEXT STEPS: Progress into the 26.2 beginners, 50k beginner, or 20-30 miles/week base build/off-season program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
17.
50k Beginner
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50k is perfect for you!It can be paired with any TLM lifting program or done on its own. A perfect starting spot for runners looking to run their first 50k or ultra!THE DEETS:Days: 4 runs per week with optional 5thBaseline: 8 mile/13 km long run + 20-25 miles/32-40 km per weekSpeed work & vert training: Striders/tempo + dedicated vert training day + optional step-upsZones: Heart rate-based training, pace zones, and RPEDuration: 26 week progressive programLongest run: 22 miles/35 kmPeak weekly mileage: 45-51 miles/72-82 kmLess than 26 weeks out or a bit ahead of our baseline? You can hop in the middle of our 50k plan, and inside TLM our coaches can help you build out your timeline to your goal!NEXT STEPS: After completing, progress into the 20-30 or 30-40 miles/week base build/off-season program. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
18.
50 Miler Beginner
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50 miler beginner is perfect for you!It can be paired with any TLM lifting program or done on its own. A perfect starting spot for runners looking to run their first 50 miler or bigger ultra!THE DEETS:Days: 4 runs per week with optional 5thBaseline: 12 mile/19 km long run + 30-35 miles/48-56 km per weekSpeed work & vert training: Striders/tempo + dedicated vert training day + optional step-upsZones: Heart rate-based training, pace zones, and RPEDuration: 26 week progressive programLongest run: 30 miles/50 kmPeak weekly mileage: 45-50 miles/72-80 km for multiple weeksLess than 26 weeks out or a bit ahead of our baseline? You can hop in the middle of our 50 mile plan, and inside TLM our coaches can help you build out your timeline to your goal!NEXT STEPS: After completing, progress into the 20-30 or 30-40 miles/week base build/off-season program. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
19.
10-15 miles/week base build / off season
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Base build/off-season 10-15 miles/16-24 km per week is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect place for runners who are able to run or looking to maintain a ~10-15 mile/16-24 km week baseline running mileage. Perfect for an aerobic base-building season.THE DEETS:Days: 3 runs per week with optional 4th, option for speed work or zone 2 1x/weekBaseline: 5-10 miles/8-16 km per week & can run for at least 30 minutesSpeed work: Striders + dedicated speed work day (optional)Zones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run & peak weekly mileage: Pace dependent: peaks in weeks 10-12 with 130-160 minutes of weekly running, including a 60-minute long runNEXT STEPS: Progress into a 5k, 10k, 13.1, or the 20-30 miles/week base build/off-season program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
20.
15-20 miles/week base build / off season
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Base build/off-season 15-20 miles/week is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect place for runners who are able to run or looking to maintain a ~15-20 mile/week baseline running mileage. Perfect for an aerobic base-building season.THE DEETS:Days: 3 runs per week with optional 4th, option for speed work or zone 2 1x/weekBaseline: ~15 miles/24 km per week & can run for at least 60 minutesSpeed work: Striders + dedicated speed work day (optional)Zones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run & peak weekly mileage: Pace dependent: peaks in weeks 10-12 with 170-200 minutes of weekly running, including an 80-minute long runNEXT STEPS: Progress into a 5k, 10k, 13.1, 25-30k, 50k or the 20-30 miles/week base build/off-season program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
21.
20-30 miles/week base build / off season
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Base build/off-season 20-30 miles/week is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect place for runners who are able to run or are looking to maintain a ~20-30 mile/32-48 km per week baseline running mileage. Perfect for an aerobic base-building season.THE DEETS:Days: 3 runs per week with optional 4th, option for speed work or zone 2 1x/weekBaseline: ~20 miles/32 km per week & can run for at least 60 minutesSpeed work: Striders + dedicated speed work day (optional)Zones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run & peak weekly mileage: Pace dependent: peaks in weeks 10-12 with 195-255 minutes of weekly running, including a 90-minute long runNEXT STEPS: Progress into a 5k, 10k, 13.1, 25-30k, 26.2, or 50k program upon completing.Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
22.
30-40 mile/week base build / off season
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Base build/off-season 20-30 miles/week is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect place for runners who are able to run or are looking to maintain a ~20-30 mile/32-48 km per week baseline running mileage. Perfect for an aerobic base-building season.THE DEETS:Days: 3 runs per week with optional 4th, option for speed work or zone 2 1x/weekBaseline: ~30 miles/48 km per week & can run for at least 90 minutesSpeed work: Striders + dedicated speed work day (optional)Zones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive programLongest run & peak weekly mileage: Pace dependent: peaks in weeks 10-12 with 250-340 minutes of weekly running, including a 120-minute long runNEXT STEPS: Progress into a 5k, 10k, 13.1, 25-30k, 26.2, or 50k program upon completing.Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
23.
1 MILE FOR TIME
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1 mile for time is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect program for runners looking to PR a 1-mile effort or pass a PT test.THE DEETS:Days: 3 runs per weekBaseline: 4 mile/6 km long run + 10 miles/16 km per weekSpeed work: Striders + dedicated speed work dayZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive program, 2 time trials (week 1 & 12)Longest run: 5 miles/8 kmPeak weekly mileage: 12 miles/19 km NEXT STEPS: Progress into any of our 5k, 10k, 13.1 beginner or 25-30k or base build/off-season 10-15 miles per week program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
24.
2 MILES FOR TIME
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Two miles for time is perfect for you!It can be paired with any TLM lifting program or done on its own. It is a perfect program for runners looking to PR a 1-mile effort or pass a PT test.THE DEETS:Days: 3 runs per weekBaseline: 4 mile/6 km long run + 10 miles/16 km per weekSpeed work: Striders + dedicated speed work dayZones: Heart rate-based training, pace zones, and RPEDuration: 12 week progressive program, 2 time trials (week 1 & 12)Longest run: 5 miles/8 kmPeak weekly mileage: 12 miles/19 km NEXT STEPS: Progress into any of our 5k, 10k, 13.1 beginner or 25-30k or base build/off-season 10-15 miles per week program after completing. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be running enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a race with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
25.
BUILD BACK BETTER
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So you have a history of running but maybe haven't been running as consistently... But you have been running a bit this past year, but your recent mileage may not align with your running goal. Does this sound like you?If this is the case, how many miles you have been running, how frequently each week you run, your long-term running history, and how long it has been since you have regularly run may influence where you need to start back at.For many runners, running has seasons of being on and off with our time on our feet. People often don't realize that while your cardio fitness may not totally go away, your body's adaption to running may drop more than you think. Specifically, things like your tendons, ligaments, and muscles may not be used to mileage anymore, and jumping into a big running or racing goal or rapidly increasing our mileage may set us up for injury or overtraining. Have no fear, we are here to help! We have a few different 'ramp' programs in our app to help bridge people from their current running base to their goal race base mileage in TLM. We have 4 different options outlined below:BRIDGE PROGRAMS:Build back from 0-10 miles/week over 6 weeksBuild back from 10-20 miles/week over 6 weeksBuild back from 5-15 miles/week over 6 weeksBuild back from 10-25 miles/week over 6 weeksNEXT STEPS: OPTION 1: If you have a specific race goal in the next 3-6 months and it sounds like one of these may be a better fit for you at this time please Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right timeline of programs. OPTION 2: If you don't have a rushed timeline and feel good about building back your training slowly, we recommend hopping into one of our base build programs based on your average running mileage over the past few months. OPTION 3: This doesn't quite seem right and you need further assistance picking out your program. Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right timeline of programs. Do you need a lifting plan, too? Take our lifting program quiz here.
26.
SUMMIT HIKING PROGRAM
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SUMMIT is perfect for you!It can be paired with any TLM lifting program or done on its own. This is our hiking program for beginner, intermediate, or advanced hikers looking to train for a big hike or to be in shape to always say ‘yes’ to adventure!THE DEETS:Days: 3 cardio days per week with optional 4thBaseline: Can do sustained cardio for 30-45 minutes & hike 3-5 mi/5-8km comfortably for the beginner option, intermediate and advanced options of each workout for those with more training or a higher baseline fitness levelProgram: Cardio of choice day, vert training day, hiking/trail running day, back-to-back training day (optional)Zones: RPE & time-based trainingDuration: 12 week progressive program, but can be repeatedLongest activity & peak weekly activity: Dependent on skill level, goal range given, but dependent on cardio mode and trail terrainSuggested equipment access includes:A cardio machine OR a place to run OR hikeAccess to either 1) hills, 2) stairs, 3) stair stepper, 4) treadmill with incline;Something to do step-ups onto (box, bench, step, etc).All workouts are programmed for time outside of optional 1x/week hikes, which are written in ranges of distance goals based on fitness level.NEXT STEPS: Progress into any run program of choice after completing for non-hiking goals, or repeat for a higher level of fitness or to sustain your current fitness. Confused by your result? If you have got a result for a program with a distance shorter than your hike or goal, it is because you may not be training enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a hike with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.
27.
BEGINNER SUMMIT
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BEGINNER SUMMIT is perfect for you!It can be paired with any TLM lifting program or done on its own. This is our hiking program for those who are absolute beginner hikers or have a lower cardio fitness baseline and are looking to train for a big hike or to be in shape to always say ‘yes’ to adventure!THE DEETS:Days: 3 cardio days per week with optional 4thBaseline: Can do sustained cardio for 10 minutes & walk 1-2 mi/1.6-3.2 km comfortably.Program: Cardio of choice day, vert training day, hiking/trail running day, back-to-back training day (optional)Zones: RPE & time-based trainingDuration: 12 week progressive programLongest activity & peak weekly activity: 90-120 minutes of weekly activity and 4-5 mile hike.Suggested equipment access includes:A cardio machine AND/OR hike.Access to either 1) hills, 2) stairs, 3) stair stepper, 4) treadmill with inclineSomething to do step-ups onto (box, bench, step, etc).All workouts are programmed for time outside of optional 1x/week hikes, which are written in ranges of distance goals based on fitness level.We do not recommend people run for this program, if they cannot run for 30 minutes at a time before starting. NEXT STEPS: Progress into regular SUMMIT to keep training for your hiking training, or move into a beginner running program to start working on running fitness. Confused by your result? If you have got a result for a program with a distance shorter than your goal, it is because you may not be training enough yet! We place you in the program with this quiz that meets you where you are at with your current fitness level or training volume. Start here, then work up following the NEXT STEPS programs with time! If you are training for a hike with a shorter timeline or unsure how to train for your long-term goals, sign up and reach out to the coaches who can help you map out your training timeline. Still not sure if this is the best fit? Send us a message here letting us know your recent running history & goals, and we can make sure you land in the right program! Do you need a lifting plan, too? Take our lifting program quiz here.