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 trail race that is 25-30k (~15-20 miles)
- H.
  
  Maintain or build my aerobic base between races
- I.
  
  To train for a big hike or to hike more.
- J.
  
  To run 1 mile as fast as I can.
- K.
  
  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.

5k Beginner

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5k Beginner is perfect for you!Can be paired with any TLM lifting program or done on its own. 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:Longest long run 2.5 miles / 4 km.3 runs per week.Ideal for new runners looking to start running and run their first 5k.No speed work.Includes accessible low zone and slow mileage.Walk/run progression.14 weeks long.NEXT STEPS: Progress into our 5k intermediate or 10k beginner program after.Confused by your result? If you got 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!Not sure if this is still 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!
2.

5k Intermediate

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5k Intermediate is perfect for you!Can be paired with any TLM lifting program or done on its own. 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:Longest long run 6 miles / 9.6 km.3 runs per week, with an optional 4th run.For runners who have a baseline of at least 8-10 miles per week and can already run a 5k distance and want to improve their speed and set a new 5k PR.All running, no walk/run progression.Includes speed work.12 weeks longNEXT 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 got 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!Not sure if this is still 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!
3.

10k Beginner

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10k Beginner is perfect for you!Can be paired with any TLM lifting program or done on its own. 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:Longest long run 5.5miles / 8.5 km.3 runs per week, with an optional 4th run.For runners who have a baseline of at least 8-10 miles a week and can already run a 5k distance, want to run a 10k, or improve their speed and set a new 10k PR.All running, no walk/run progression.No speed work.Peaks at 12-15 miles per week.12 weeks long.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 got 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!Not sure if this is still 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!
4.

10k Intermediate

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10k Intermediate is perfect for you! Can be paired with any TLM lifting program or done on its own. 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:Longest long run 6miles / 9.6 km.3 runs per week, with an optional 4th run.For runners who have a baseline of at least 8-10 miles a week and can already run a 5k distance, want to run a 10k, or improve their speed and set a new 10k PR.All running, no walk/run progression.Includes speed work.Peaks at 13-16 miles per week.12 weeks long.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 got 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!Not sure if this is still 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!
5.

13.1 Beginner

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13.1 Beginner is perfect for you!Can be paired with any TLM lifting program or done on its own. 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:Longest long run 12 miles / 19.3 km.3 runs per week, with an optional 4th run.For runners who have a baseline of at least 12-16 miles per week, can already run a 10k distance, want to run a 13.1, or have run a 13.1 race and want to add in speed work for a new PR.All running, no walk/run progression.No speed work.Peaks at 22-25 miles per week.12 weeks long.NEXT STEPS: Progress into our 13.1 intermediate, 25-30k, 26.2 beginner or 20-30 miles/week base build/off season program after completing. Confused by your result? If you got 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!Not sure if this is still 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!
6.

13.1 Intermediate

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13.1 Intermediate is perfect for you!Can be paired with any TLM lifting program or done on its own. 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:Longest long run 12 miles / 19.3 km.):3 runs per week, with an optional 4th run.For runners who have a baseline of at least 12-16 miles per week, can already run a 10k distance, want to run a 13.1, or have run a 13.1 race and want to add in speed work for a new PR.All running, no walk/run progression.Includes speed work.Peaks at 26-30 miles per week.12 weeks long.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 got 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!Not sure if this is still 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!
7.

26.2 Beginner

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26.2 Beginner is perfect for you!Can be paired with any TLM lifting program or done on its own. 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:4 runs per week, with an optional 5th run.For runners who have a baseline of at least 25-30 miles per week, can already run a 10-12 mile long run, and want to run their first or build back up to the marathon distance.All running, no walk/run progression.Includes specific marathon training long workouts but no other formal speed work.Peaks at 40-45 miles per week.12 weeks long (programmed to be done following a 13.1 program)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 got 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!Not sure if this is still 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!
8.

26.2 Intermediate

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26.2 Intermediate is perfect for you!Can be paired with any TLM lifting program or done on its own. A perfect starting spot for runners looking to PR their 26.2, increase speed in the marathon distance, or run a marathon before moving onto ultra distance races.THE DEETS:4 runs per week, with an optional 5th run.For runners who have a baseline of at least 27-32 miles per week, can already run a 13-15 mile long run, want to run a 26.2, or have run a 26.2 race and want to add in speed work for a new PR.All running, no walk/run progression.Includes speed work and marathon specific long run workouts.Peaks at 41-47 miles per week.12 weeks long (programmed to be done following a 13.1 program).NEXT STEPS: Progress into 50k beginner or 20-30 miles/week base build/off season program after completing. Confused by your result? If you got 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!Not sure if this is still 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!
9.

50k Beginner

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50k is perfect for you!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:4 runs per week, with an optional 5th run.For runners who have a baseline of at least 21 miles per week, can already run a 10k-13.1 distance, want to run a 50k, or have run a 50k race and want a non-speed work based, vertical gain focused and moderate weekly mileage program.All running, step ups, hiking — no walk/run progression.No specific speed work. Only striders and uphill based training (stair stepper, step ups, incline running or tempo hills)Peaks at 45-50 miles per week.26 weeks long (designed to come after the 10k or 13.1 programs)NEXT STEPS: Progress into the 20-30 miles/week base build/off season program after completing. Confused by your result? If you got 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!Not sure if this is still 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!
10.

Base build / off season 10-15 miles/week

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Base build / off season 10-15 miles/week is perfect for you!Can be paired with any TLM lifting program or done on its own. A perfect place for runners who are able to run or looking to maintain a ~10-15 mile/week baseline running mileage. Perfect for an aerobic base building season.THE DEETS:3-4 runs per week.For runners who have or want a baseline of at least 10-15 miles per week and can or wants to complete a 6 mile run. All running, no walk/run progression.Optional speed work.Reverse taper first 4 weeks for those coming back from a race.12 weeks long, but weeks can be repeated for extended duration.NEXT 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 got 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!Not sure if this is still 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!
11.

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!Can be paired with any TLM lifting program or done on its own. 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:3-4 runs per week.For runners who have or want a baseline of at least 15-20 miles per week and can or wants to complete a 6-9 mile run. All running, no walk/run progression.Optional speed work.Reverse taper first 4 weeks for those coming back from a race.12 weeks long, but weeks can be repeated for extended duration.NEXT 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 got 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!Not sure if this is still 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!
12.

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!Can be paired with any TLM lifting program or done on its own. A perfect place for runners who are able to run or looking to maintain a ~20-30 mile/week baseline running mileage. Perfect for an aerobic base building season.THE DEETS:3-4 runs per week.For runners who have or want a baseline of at least 20-30 miles per week and can or wants to complete a 9-12 mile run. All running, no walk/run progression.Optional speed work.Reverse taper first 4 weeks for those coming back from a race.12 weeks long, but weeks can be repeated for extended duration.NEXT STEPS: Progress into a 5k, 10k, 13.1, 25-30k, 26.2, or 50k program upon completeing.Confused by your result? If you got 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!Not sure if this is still 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!
13.

25-30k Program

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25-30k is perfect for you!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:4 runs per week, with an optional 5th run.For runners who have a baseline of at least 16-19 miles per week, can already run a 10k+ distance, want to run a 25-30k, or have run a 25-30k race and want a non-speed work based, vertical gain focused and moderate weekly mileage program.All running, step ups, hiking — no walk/run progression.No specific speed work. Only striders and uphill based training (stair stepper, step ups, incline running or tempo hills).Peaks at 31-36 miles per week.NEXT STEPS: Progress into the 26.2 beginner, 50k beginer, or 20-30 miles/week base build/off season program after completing. Confused by your result? If you got 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!Not sure if this is still 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!
14.

SUMMIT Program

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SUMMIT is perfect for you!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:12 weeks long3 workouts per week, optional 4th workout.1 day of any cardio of choice, 1 day of vertical gain training, 1 day of hiking OR a hike alternative training, 1 optional ‘back to back’ training day to mimic hard training efforts done for multi-day hikes or longer distance adventures.For hikers with at least the ability to run/hike 3 miles or sustain 30-45 minutes of easy intensity cardio to start for beginner levels, with intermediate and advanced versions of each workout for those with more training or fitness.No running is required, but you may run for general cardio within the app.Suggested 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 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 got 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!Not sure if this is still 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!
15.

FASTER MILE

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FASTER MILE is perfect for you!Can be paired with any TLM lifting program or done on its own. A perfect program for runners looking to PR a 1 Mile effort or pass a PT test.THE DEETS:3 runs per week.For those who have an established cardio baseline (1-3 day per week and can run a 5k distance) and want to get faster at short distances and improve their mile time.All running, no walk/run progression.Striders included in multiple program days with a dedicated speed work day.Peaks at about 10-15 miles per week (pace dependent).Program scales for beginner, intermediate and advanced levels.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 got 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!Not sure if this is still 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!
16.

2 FAST

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FASTER MILE is perfect for you!Can be paired with any TLM lifting program or done on its own. A perfect program for runners looking to PR a 1 Mile effort or pass a PT test.THE DEETS:3 runs per week.For those who have an established cardio baseline (1-3 days per week and/or can run a 5k distance) and want to get faster at short distances and improve their 2 mile time — perfect for PT tests.All running, no walk/run progression.Striders included in multiple program days with a dedicated speed work day.Peaks at about 10-15 miles per week (pace dependent).Program scales for beginner, intermediate and advanced levels.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 got 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!Not sure if this is still 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!
17.

BEGINNER RUN

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Our Beginner Running plan is perfect for you!Can be paired with any TLM lifting program or done on its own. A perfect starting spot for new runners looking to start running, those who have fallen out of the habit of running, or those that need a slower approach to getting into running.THE DEETS:3 walk:runs/weekNo baseline mileage or running history is requiredNo speed workRating of perceived exertion (RPE) not zone-based pace prescriptionWalk:run progressionWork up to a 6 min run interval and/or 24 min total running in one workout.NEXT STEPS: Progress into our 5k beginner program after to keep on making progress!Confused by your result? If you got 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!Not sure if this is still 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!