Are you ready to take your cardiovascular fitness to the next level? Look no further than this zones mini cardio guide!
→ With over 30 pages of nerdy science, you’ll learn everything there is to know about cardio zones, how to boost your aerobic endurance, rock RPE, when and why to do zone 2, and even 10 HIIT workout examples so you can program your own.
→ Including examples of how to set up your week of training for 2, 3, 4 or 5 days of cardio.
→ This guide is jam-packed with all the nitty-gritty details on how and why you should make your cardio sessions both effective and enjoyable. Say goodbye to misery and hello to cardio bliss!
→ Includes my zones calculator for finding your OWN zones!
Whats the difference between ZONES MINI GUIDE & ENDURE?
→ The zones mini guide is the same science from ENDURE on zones, just applied to regular cardio training and not running.
→ Individuals who run or plan on running should purchase ENDURE as the information there will be more specific to run training.
→ For individuals who don’t run or plan on it, I made this mini guide to get you the info you need on zones without needing to get all the other running information to access it.
→ You do not need to purchase both, if you own ENDURE do not also purchase this!
Are you ready to take your cardiovascular fitness to the next level? Look no further than this zones mini cardio guide!
→ With over 30 pages of nerdy science, you’ll learn everything there is to know about cardio zones, how to boost your aerobic endurance, rock RPE, when and why to do zone 2, and even 10 HIIT workout examples so you can program your own.
→ Including examples of how to set up your week of training for 2, 3, 4 or 5 days of cardio.
→ This guide is jam-packed with all the nitty-gritty details on how and why you should make your cardio sessions both effective and enjoyable. Say goodbye to misery and hello to cardio bliss!
→ Includes my zones calculator for finding your OWN zones!
Whats the difference between ZONES MINI GUIDE & ENDURE?
→ The zones mini guide is the same science from ENDURE on zones, just applied to regular cardio training and not running.
→ Individuals who run or plan on running should purchase ENDURE as the information there will be more specific to run training.
→ For individuals who don’t run or plan on it, I made this mini guide to get you the info you need on zones without needing to get all the other running information to access it.
→ You do not need to purchase both, if you own ENDURE do not also purchase this!
THE LYSS METHOD RUNNING PROGRAMS
THE RUNNING PROGRAM DESIGNED TO HELP YOU CRUSH YOUR GOALS
WHAT YOU GET IN THE LYSS METHOD APP:
By purchasing one of The Lyss Method Running Programs in the app, you will get access to the 12-week running program of your choice for any runner at any level (yes, this means you, even if you can’t run a mile, my friends).
Includes warmups, speed work, de-load weeks, and pre-race tapering.
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.
5k Intermediate (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.
All 5k programs are thirteen (13) weeks long.
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
10k Beginner (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.
10k Intermediate (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.
All 10k programs are 12 weeks long.
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
13.1 Beginner (Longest long run 12miles / 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.
13.1 Intermediate (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.
All 13.1 programs are 12 weeks long.
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
26.2 Beginner (Longest long run 20 miles / 48.2 km OR 3 hours.):
4 runs per week, with an optional 5th run.
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.
All running, no walk/run progression.
No speed work.
Peaks at 40-44 miles per week.
26.2 Intermediate (Longest long run 20 miles / 48.2 km OR 3 hours.):
4 runs per week, with an optional 5th run.
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.
All running, no walk/run progression.
Includes speed work.
Peaks at 40-44 miles per week
All 26.2 programs are 12 weeks long.
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!
50k
50k Beginner (Longest long run 45-50 miles / 72-80 km OR 5 hours.):
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.
The 50k program is 12 weeks long.
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!
Base Building/Off-Season Programs
Base build/Off-Season 10-15 mi/week
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.
No speed work.
Includes 10-15 miles per week.
Base build/Off-Season 15-20 mi/week
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.
No speed work.
Includes 15-20 miles per week.
Base Build/Off-Season 20-30 mi/week
3-4 runs per week.
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.
All running, no walk/run progression.
No speed work.
Includes 20-30+ miles per week.
All programs are 12 weeks long.
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!