ENDURE & TRAIL EBOOKS
& TLM RUN PROGRAMS
THE RUNNING EBOOKS & TRAINING PROGRAMS
RUN SMARTER, FUEL BETTER
AND TRAIN WITH SCIENCE
All of us are runners, yes including you. It is the science behind how we train and fuel that makes us stronger on the road and the trails. It does not matter if you are new to fitness, a lifter turned hybird athlete or a life long runner: from the back to the front of the pack — understanding and applying the science makes us better runners.
If you are ready to move from confused to confident in your endurance training, understand how to transition to transition trail but you can’t find any good resources out there breaking down the science of how and why you should train, eat, and strength train to support your running: I’ve got you.
LET’S RUN TOGETHER.
Good training programs are build around the science of how our bodies adapt. Your running training should be no different. By working with our bodies, not against them we can finally get faster, run longer or simply enjoy running more. Dr. Alyssa Olenick holds a PhD in Exercise Physiology and has spent the last 11 years study exercise, sport science, metabolism and nutrition.
Together, with her knowledge you can remove the guess work in your training. Within ENDURE, TRAIL and every single TLM running program is the science of running applied for you, so you can run stronger, with us.
Sometimes all we need is some tools to help us get there.
Endure
THE RUNNING EBOOK
Everything you’ve ever wanted to learn about running, all in one ebook! Endure includes 90+ pages of education teaching the science application of running, sports nutrition, and racing. Alyssa Olenick, Ph.D. Candidate in exercise physiology (who has a master’s in exercise physiology and has run 5 ultra marathons and 5 other trail races) talks you through the science behind endurance training and running in this ebook.
$75
*Race programs sold separately in The Lyss Method app
WHAT YOU GET:
- 90+ pages that break down all the science behind running – how adaptation works, running zones and how to improve your pace, build an aerobic base, train in hot and cold weather, pre, during, and post-run nutrition, prepare for race day, and more!
- Detailed information to help you understand the HOW and WHY behind what you are doing.
- Designed to help make running both ENJOYABLE and less miserable with every step.
WHAT YOU’LL DO:
- Learn the science of running and how to train smarter.
- Cross the finish of your first 5k to your first marathon.
- Set a new race PR.
- Train smarter, with fewer injuries and more fun along the way.
Endure
THE RUNNING EBOOK
Everything you’ve ever wanted to learn about running, all in one ebook! Endure includes 90+ pages of education teaching the science application of running, sports nutrition, and racing. Alyssa Olenick, Ph.D. Candidate in exercise physiology (who has a master’s in exercise physiology and has run 5 ultra marathons and 5 other trail races) talks you through the science behind endurance training and running in this ebook.
$75
*Race programs sold separately in The Lyss Method app
WHAT YOU GET:
- 90+ pages that break down all the science behind running – how adaptation works, running zones and how to improve your pace, build an aerobic base, train in hot and cold weather, pre, during, and post-run nutrition, prepare for race day, and more!
- Detailed information to help you understand the HOW and WHY behind what you are doing.
- Designed to help make running both ENJOYABLE and less miserable with every step.
WHAT YOU’LL DO:
- Learn the science of running and how to train smarter.
- Cross the finish of your first 5k to your first marathon.
- Set a new race PR.
- Train smarter, with fewer injuries and more fun along the way.
Endure
THE RUNNING EBOOK
Everything you’ve ever wanted to learn about running, all in one ebook! Endure includes 90+ pages of education teaching the science application of running, sports nutrition, and racing. Alyssa Olenick, Ph.D. Candidate in exercise physiology (who has a master’s in exercise physiology and has run 5 ultra marathons and 5 other trail races) talks you through the science behind endurance training and running in this ebook.
$75
*Race programs sold separately in The Lyss Method app
WHAT YOU GET:
- 90+ pages that break down all the science behind running – how adaptation works, running zones and how to improve your pace, build an aerobic base, train in hot and cold weather, pre, during, and post-run nutrition, prepare for race day, and more!
- Detailed information to help you understand the HOW and WHY behind what you are doing.
- Designed to help make running both ENJOYABLE and less miserable with every step.
WHAT YOU’LL DO:
- Learn the science of running and how to train smarter.
- Cross the finish of your first 5k to your first marathon.
- Set a new race PR.
- Train smarter, with fewer injuries and more fun along the way.
Endure
THE RUNNING EBOOK
Everything you’ve ever wanted to learn about running, all in one ebook! Endure includes 90+ pages of education teaching the science application of running, sports nutrition, and racing. Alyssa Olenick, Ph.D. Candidate in exercise physiology (who has a master’s in exercise physiology and has run 5 ultra marathons and 5 other trail races) talks you through the science behind endurance training and running in this ebook.
$75
*Race programs sold separately in The Lyss Method app
WHAT YOU GET:
- 90+ pages that break down all the science behind running – how adaptation works, running zones and how to improve your pace, build an aerobic base, train in hot and cold weather, pre, during, and post-run nutrition, prepare for race day, and more!
- Detailed information to help you understand the HOW and WHY behind what you are doing.
- Designed to help make running both ENJOYABLE and less miserable with every step.
WHAT YOU’LL DO:
- Learn the science of running and how to train smarter.
- Cross the finish of your first 5k to your first marathon.
- Set a new race PR.
- Train smarter, with fewer injuries and more fun along the way.
TRAIL
THE Trail and Ultra RUNNING Programs
TRAIL (formerly ULTRA) is a 60-page guide that breaks down trail and ultra running. For those looking to learn more about trail running, how to start, staying safe, gear, terrain training, and more. TRAIL will get you on trial for the first time or running your first ultra-marathon. You do not have to race or run an ultra to use TRAIL All information is general trail running and beginner trail running friendly. You can combine any The Lyss Method Running Program for 5k-26.2 with TRAIL if you desire. TRAIL builds on Endure and The Lyss Method Running Programs but can also stand alone.
$50
WHAT YOU GET:
- 60+ pages breaking down everything you need to know about trail and ultra running!
- Detailed information to help you understand the HOW and WHY behind what you are doing.
- Designed to help make trail running enjoyable and less miserable with every step.
WHAT YOU’LL DO:
- Learn how to confidently trail run.
- Understand gear, when to hike vs run, how to train and fuel for TRAIL’s smarter!
- Understand how to find trails, stay safe and enjoy taking your runs to the great outdoors!
TRAIL
THE Trail and Ultra RUNNING Programs
TRAIL (formerly ULTRA) is a 60-page guide that breaks down trail and ultra running. For those looking to learn more about trail running, how to start, staying safe, gear, terrain training, and more. TRAIL will get you on trial for the first time or running your first ultra-marathon. You do not have to race or run an ultra to use TRAIL. All information is general trail running and beginner trail running friendly. You can combine any The Lyss Method Running Program for 5k-26.2 with TRAIL if you desire. TRAIL builds on Endure and The Lyss Method Running Programs but can also stand alone.
$50
WHAT YOU GET:
- 60+ pages breaking down everything you need to know about trail and ultra running!
- Detailed information to help you understand the HOW and WHY behind what you are doing.
- Designed to help make trail running enjoyable and less miserable with every step.
WHAT YOU’LL DO:
- Learn how to confidently trail run.
- Understand gear, when to hike vs run, how to train and fuel for TRAIL’s smarter!
- Understand how to find trails, stay safe and enjoy taking your runs to the great outdoors!
TRAIL
THE Trail and Ultra RUNNING Programs
TRAIL (formerly ULTRA) is a 60-page guide that breaks down trail and ultra running. For those looking to learn more about trail running, how to start, staying safe, gear, terrain training, and more. TRAIL will get you on trial for the first time or running your first ultra-marathon. You do not have to race or run an ultra to use TRAIL All information is general trail running and beginner trail running friendly. You can combine any The Lyss Method Running Program for 5k-26.2 with TRAIL if you desire. TRAIL builds on Endure and The Lyss Method Running Programs but can also stand alone.
$50
WHAT YOU GET:
- 60+ pages breaking down everything you need to know about trail and ultra running!
- Detailed information to help you understand the HOW and WHY behind what you are doing.
- Designed to help make trail running enjoyable and less miserable with every step.
WHAT YOU’LL DO:
- Learn how to confidently trail run.
- Understand gear, when to hike vs run, how to train and fuel for TRAIL’s smarter!
- Understand how to find trails, stay safe and enjoy taking your runs to the great outdoors!
TRAIL
THE Trail and Ultra RUNNING Programs
TRAIL (formerly ULTRA) is a 60-page guide that breaks down trail and ultra running. For those looking to learn more about trail running, how to start, staying safe, gear, terrain training, and more. TRAIL will get you on trial for the first time or running your first ultra-marathon. You do not have to race or run an ultra to use TRAIL. All information is general trail running and beginner trail running friendly. You can combine any The Lyss Method Running Program for 5k-26.2 with TRAIL if you desire. TRAIL builds on Endure and The Lyss Method Running Programs but can also stand alone.
$50
WHAT YOU GET:
- 60+ pages breaking down everything you need to know about trail and ultra running!
- Detailed information to help you understand the HOW and WHY behind what you are doing.
- Designed to help make trail running enjoyable and less miserable with every step.
WHAT YOU’LL DO:
- Learn how to confidently trail run.
- Understand gear, when to hike vs run, how to train and fuel for TRAIL’s smarter!
- Understand how to find trails, stay safe and enjoy taking your runs to the great outdoors!
THE LYSS METHOD RUNNING PROGRAMS
THE RUNNING PROGRAM DESIGNED TO HELP YOU RUN WITH SCIENCE
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 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.
- Can add additional running programs as needed.
THE LYSS METHOD RUNNING PROGRAM OPTIONS: $57
- 5k Beginner & Intermediate Programs
- 10k Beginner & Intermediate Programs
- 13.1 Beginner & Intermediate Programs
- 26.2 Beginner & Intermediate Programs
THE LYSS METHOD RUNNING PROGRAM OPTIONS: $77
- 50k Beginner Program
$57-$77
5k Beginner (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.
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 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 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 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!
- 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.
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.
- Optional speed work.
- Reverse taper first 4 weeks for those coming back from a race.
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.
- Optional speed work.
- Reverse taper first 4 weeks for those coming back from a race.
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.
- Optional speed work.
- Reverse taper first 4 weeks for those coming back from a race.
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!
The Lyss Method
Lift heavier, run further, train smarter, and learn more. Crush your goals with The Lyss Method, a multi-level style of training designed to help you reach your goals!
Begin
A 16 week bodyweight to barbell beginner program. No prior lifting experience is needed. Begin is designed for those who want to build confidence under a barbell.
Lite
Barbell experience needed. Perfect to pair with running, climbing, yoga, etc. Gain strength, develop muscle, and improve your overall fitness.
Pro
Barbell experience needed. Gain strength, develop muscle, and improve overall fitness. Pro includes more volume than LITE for those with more serious strength goals.
RACE
An 18 week lifting program that parallels any race training plan. Adjusts volume along with your race peak and taper.
Running Program
Everything you’ve ever wanted to learn about running, is included in the app! Endure includes the science application of running, sports nutrition, and racing
