5k Beginner (Longest long run 2.5 miles / 4 km.):

1. 3 runs per week.
2. Ideal for new runners looking to start running and run their first 5k.
3. No speed work.
4. Includes accessible low zone and slow mileage.
5. Walk/run progression.

5k Intermediate (Longest long run 6 miles / 9.6 km.):

1. ​​3 runs per week, with an optional 4th run.
2. 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.
3. All running, no walk/run progression.
4. Includes speed work.

All 5k programs are thirteen (13) weeks long.

5k Beginner5k Intermediate

By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!

10k Beginner (Longest long run 5.5miles / 8.5 km.):

1. 3 runs per week, with an optional 4th run.
2. 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.
3. All running, no walk/run progression.
4. No speed work.
5. Peaks at 12-15 miles per week.

10k Intermediate (Longest long run 6miles / 9.6 km.):

1. 3 runs per week, with an optional 4th run.
2. 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.
3. All running, no walk/run progression.
4. Includes speed work.
5. Peaks at 13-16 miles per week.

All 10k programs are 12 weeks long.
10k Beginner10k Intermediate


By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!

13.1 Beginner (Longest long run 12miles / 19.3 km.):

1. 3 runs per week, with an optional 4th run.
2. 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.
3. All running, no walk/run progression.
4. No speed work.
5. Peaks at 22-25 miles per week.

13.1 Intermediate (Longest long run 12 miles / 19.3 km.):

1. 3 runs per week, with an optional 4th run.
2. 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.
3. All running, no walk/run progression.
4. Includes speed work.
5. Peaks at 26-30 miles per week.

All 13.1 programs are 12 weeks long.
13.1 Beginner13.1 Intermediate


By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!

26.2 Beginner (Longest long run 20 miles / 48.2 km OR 3 hours.):

1. 4 runs per week, with an optional 5th run.
2. For runners who have a baseline of at least 22-25 miles per week, can already run a 13.1 distance, want to run a 26.2, or have run a 26.2 race and want to add in speed work for a new PR.
3. All running, no walk/run progression.
4. No speed work.
5. Peaks at 40-44 miles per week.

26.2 Intermediate (Longest long run 20 miles / 48.2 km OR 3 hours.):

1. 4 runs per week, with an optional 5th run.
2. For runners who have a baseline of at least 22-25 miles per week, can already run a 13.1 distance, want to run a 26.2, or have run a 26.2 race and want to add in speed work for a new PR.
3. All running, no walk/run progression.
4. Includes speed work.
5. Peaks at 40-44 miles per week

All 26.2 programs are 12 weeks long.
26.2 Beginner26.2 Intermediate


By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!

1. 4 runs per week, with an optional 5th run.
2. 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.
3. All running, step ups, hiking — no walk/run progression.
4. No specific speed work. Only striders and uphill based training (stair stepper, step ups, incline running or tempo hills)
5. Peaks at 45-50 miles per week.

Base build/Off-Season 10-15 mi/week

1. 3-4 runs per week.
2. 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. 
3. All running, no walk/run progression.
4. No speed work.
5. Includes 10-15 miles per week.

Base build/Off-Season 15-20 mi/week

1. 3-4 runs per week.
2. 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. 
3. All running, no walk/run progression.
4. No speed work.
5. Includes 15-20 miles per week.

Base Build/Off-Season 20-30 mi/week

1. 3-4 runs per week.
2. For runners who have or want a baseline of at least 20-25 miles per week and can or wants to complete a 9-12 mile run. 
3. All running, no walk/run progression.
4. No speed work.
5. Includes 20-30+ miles per week.

All programs are 12 weeks long.
10-15 Mile/week15-20 Mile/week20-30 mile/week


By clicking the signup button, you will be redirected to sign a Group Program Agreement required for all new TLM sign-ups. After completing the form, you will be redirected to the TLM program page to sign up!