Beginner Runner (Longest long run 3×6 min run):

1. 3 walk:runs/week
2. No baseline mileage or running history is required
3. No speed work
4. Rating of perceived exertion (RPE) not zone-based pace prescription
5. Walk:run progression
6. Work up to a 6 min run interval and/or 24 min total running in one workout.

The Beginner Runner program is twelve (12) weeks long.

$178/4 months sign up:

Beginner Runner Program

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!

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

1. 1. 3 walk:runs or runs/week
   2. Baseline needed: ability to run for 5 min
   3. No speed work
   4. Rating of perceived exertion (RPE) not zone-based pace prescription
   5. Walk:run progression
   6. ~8 mile/13 km/week for peak week mileage (total miles ran in the hardest week)
   7. Longest run: 3 mi/5 km

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

1. 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.

The 5k Beginner program is twelve (12) weeks long. The 5k Intermediate program is twelve (12) weeks long.

$178/4 months sign up:

5k Beginner 
5k 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.
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.

$178/4 months sign up:
10k Beginner 
10k 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 14-18 miles per week, can already run a 5 mile run, want to run their first or build back up to half marathon.
3. All running, no walk/run progression.
4. No speed work.
5. Peaks at 18-25 miles per week

13.1 Intermediate (Longest long run 13 miles / 21 km.):

1. 3 runs per week, with an optional 4th run.
2. For runners who have a baseline of at least 17-20 miles per week, can already run an 8 mile long run, 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 30-35 miles per week.

All 13.1 programs are 12 weeks long.

$178/4 months sign up:
13.1 Beginner 
13.1 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 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.
3. All running, no walk/run progression.
4. Includes specific marathon training long workouts but no other formal speed work.
5. Peaks at 40-45 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 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.
3. All running, no walk/run progression.
4. Includes speed work and marathon specific long run workouts.
5. Peaks at 41-47 miles per week

All 26.2 programs are 12 weeks long.

$178/4 months sign up:

26.2 Beginner 
26.2 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!

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. Optional speed work.
5. Reverse taper first 4 weeks for those coming back from a race.

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. Optional speed work.
5. Reverse taper first 4 weeks for those coming back from a race.

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. Optional speed work.
5. Reverse taper first 4 weeks for those coming back from a race.

All programs are 12 weeks long.

$178/4 months sign up:

10-15 Mile/week 
15-20 Mile/week 
20-30 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!