WHAT TLM RUN PLAN SHOULD I DO?

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Quiz Questions

1.
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+ miles/week.
- G.
  Not much running but avid hiker.
2.
My running / cardio goals are
- A.
  To ease into learning how to run
- B.
  To run a 5k (3.1 miles)
- C.
  To run a 10k (6.2 miles)
- D.
  To run a half marathon (13.1 miles)
- E.
  To run a full marathon (26.2 miles)
- F.
  To run a 50k (~30-32 miles)
- G.
  To run a 50 miler (~80k)
- H.
  To run a trail race that is 25-30k (~15-20 miles)
- I.
  Maintain or build my aerobic base between races
- J.
  To train for a big hike or to hike more.
- K.
  To run 1 mile as fast as I can.
- L.
  To run 2 miles as fast as I can.
3.
My main goal right now is to
- A.
  Be able to run farther or increase my max run distance
- B.
  Be able to run faster in a distance I've already raced
- C.
  To train for a specific hike or improve my hiking fitness
4.
My long run is currently...
- A.
  ~10k / 6 miles
- B.
  ~ 10-13 miles
- C.
  ~ 13+ miles
5.
Can you hike at least 3 miles in one time or do 30-45 of sustained cardio at once?
- A.
  Yes
- B.
  No

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. 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 program Longest run: 3 miles/5 km Peak weekly mileage: 8 miles/13 kmNEXT 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 4th Baseline: 3 mile/5 km long run + 8-10 miles/12-16 km per week Speed work: Striders + dedicated speed work day Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program Longest run: 5 miles/8 km Peak weekly mileage: 14-17 miles/23-27 kmNEXT 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.
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 4th Baseline: 3 mile/5 km long run + 8-10 miles/12-16 km per week Speed work: Striders 2x per week Zones: RPE-based training Duration: 12 week progressive program Longest run: 5.5 miles/9 km Peak weekly mileage: 12-16 miles/19-26 kmNEXT 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.
5.
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 4th Baseline: 5 mile/8 km long run + 10-15 miles/16-24 km per weekSpeed work: Striders + dedicated speed work day Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program Longest run: 6 miles/10 km Peak weekly mileage: 17-21 miles/27-34 km 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.
6.
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 4th Baseline: 5 mile/8 km long run + 10-15 miles/16-24 km per week Speed work: Striders 2x per week Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program Longest run: 12 miles/19 km Peak weekly mileage: 20-27 miles/32-43 kmNEXT 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.
7.
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 4th Baseline: 8 mile/13 km long run + 15-20 miles/24-32 km per weekSpeed work: Striders + dedicated speed work day Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program Longest run: 13 miles/21 km Peak weekly mileage: 24-29 miles/39-47 km 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.
8.
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 5th Baseline: 12 mile/19 km long run + 25-30 miles/40-48 km per week Speed work: Striders 2x per week Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program, ideally done after the 13.1 beginner program (total of 24 weeks) Longest run: 20 miles/32 km Peak weekly mileage: 39-44 miles/63-71 kmNEXT 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.
9.
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 5th Baseline: 12 mile/19 km long run + 30-35 miles/48-56 km per week Speed work: Striders, dedicated speed work day, race pacing Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program, ideally done after the 13.1 intermediate program (total of 24 weeks) Longest run: 20 miles/32 km Peak weekly mileage: 40-47 miles/64-76 kmNEXT 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.
10.
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 4th Baseline: 8 mile/13 km long run + ~20 miles/32 km per week Speed work & vert training: Striders/tempo + dedicated vert training day + optional step-ups Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program Longest run: 15 miles/24 km Peak weekly mileage: 30-34 miles/48-55 kmNEXT 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.
11.
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 kmNEXT 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.
12.
Base build / off season 10-15 miles/week
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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/week Baseline: 5-10 miles/8-16 km per week & can run for at least 30 minutes Speed work: Striders + dedicated speed work day (optional) Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program Longest 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.
13.
Base build / off-season plan 15-20 miles/week
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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 minutes Speed work: Striders + dedicated speed work day (optional) Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program Longest 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.
14.
Base build / off-season plan 20-30 miles/week
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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/week Baseline: ~20 miles/32 km per week & can run for at least 60 minutes Speed work: Striders + dedicated speed work day (optional) Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program Longest 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.
15.
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 runs per week with optional 4th Baseline: 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 level Program: Cardio of choice day, vert training day, hiking/trail running day, back-to-back training day (optional) Equipment: Cardio machine OR a place to run/hike, area with hills OR stairs/stair stepper/incline treadmill, box/step/bench for step-ups Zones: RPE & time-based training Duration: 12 week progressive program, but can be repeated Longest 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 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.
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 week Baseline: 4 mile/6 km long run + 10 miles/16 km per week Speed work: Striders + dedicated speed work day Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program, 2 time trials (week 1 & 12) Longest run: 5 miles/8 km Peak 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.
17.
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 week Baseline: 4 mile/6 km long run + 10 miles/16 km per week Speed work: Striders + dedicated speed work day Zones: Heart rate-based training, pace zones, and RPE Duration: 12 week progressive program, 2 time trials (week 1 & 12) Longest run: 5 miles/8 km Peak 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.
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 weeksNEXT 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.