Our Base Build/Off Season Programs

What you need to know about our
running and hiking programs:

Each program includes a warm-up, de-load weeks, zone or RPE, speed work as needed, and pre-race tapering.

You have the flexibility to switch your program at any time.

Use as their own membership or pair with any lifting plan membership at no additional cost.

All programs are designed with a gradual increase in miles or intensity over time.

This means running feels easier, you make progress, and you have fewer injuries along the way.

Get 4 months of training access for the price of 3!

This means running feels easier, you make progress, and you have fewer injuries along the way.

10-15 Miles

Our base build 10-15 mile/week or 8-16 km per week is designed for those looking to build a running base before a racing goal or maintain fitness during a non-racing season. This program is also perfect for those looking to improve their zone 2 running for using a time based not mileage based running approach.

$178/4 months

Days

3 runs per week with optional 4th, option for speed work or zone 2 1x/week.

Suggested Baseline

5-10 miles/8-16 km per week & can run for at least 30 minutes.

Speed work

Striders + dedicated speed work day (optional).

Zones

Heart rate based training, pace zones, and RPE.

Duration

12 week progressive program.

Longest run

Pace dependent: peaks in weeks 10-12 with 130-160 minutes of weekly running, including a 60-minute long run.

Peak weekly mileage

Pace dependent: peaks in weeks 10-12 with 130-160 minutes of weekly running, including a 60-minute long run.

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15-20 Miles

Our base build 15-20 mile/week or 24-32 km per week is designed for those looking to build a running base before a racing goal or maintain fitness during a non-racing season. This program is also perfect for those looking to improve their zone 2 running for using a time based not mileage based running approach.

$178/4 months

Days

3 runs per week with optional 4th, option for speed work or zone 2 1x/week.

Baseline

~15 miles/24 km per week & can run for at least 60 minutes.

Speed work

Striders + dedicated speed work day (optional).

Zones

Heart rate based training, pace zones, and RPE.

Duration

12 week progressive program.

Longest run

Pace dependent: peaks in weeks 10-12 with 170-200 minutes of weekly running, including an 80-minute long run.

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20-30 Miles

Our base build 20-30 mile/week or 32-48 km per week is designed for those looking to build a running base before a racing goal or maintain fitness during a non-racing season. This program is also perfect for those looking to improve their zone 2 running for using a time based not mileage based running approach.

$178/4 months

Days

3 runs per week with optional 4th, option for speed work or zone 2 1x/week.

Baseline

~20 miles/32 km per week & can run for at least 60 minutes.

Speed work

Striders + dedicated speed work day (optional).

Zones

Heart rate based training, pace zones, and RPE.

Duration

12 week progressive program.

Longest run

Pace dependent: peaks in weeks 10-12 with 195-255 minutes of weekly running, including a 90-minute long run.

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30-40 Miles

Our base build 30-40 mile/week or 48-64 km per week is designed for those looking to build a running base before a racing goal or maintain fitness during a non-racing season. This program is also perfect for those looking to improve their zone 2 running due to using a time based not mileage based running approach.

$178/4 months

Days

3 runs per week with optional 4th, option for speed work or zone 2 1x/week.

Baseline

~30 miles/48 km per week & can run for at least 90 minutes.

Speed work

Striders + dedicated speed work day (optional).

Zones

Heart rate-based training, pace zones, and RPE.

Duration

12 week progressive program.

Longest run

Pace dependent: peaks in weeks 10-12 with 250-340 minutes of weekly running, including a 120-minute long run.

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Run FAQs

Is the running subscription per four months?

Yes, our running subscription is $178 upfront and lasts for 4 months. It reoccurs every 4 months.

Can I switch between programs?

Yep! Once you are in the program, you can switch between any of the programs. So if you aren’t sure which one to sign up for or sign up for the wrong one, you can always switch once you are in. OR you can move into any other running program when you complete yours.

Do I need to wait until I'm 12 weeks out of my race to train with TLM?

Nope! We actually do not recommend you wait. We encourage you to sign up to start running as soon as you know you want to run a race. We offer so many programs the goal is that you can start where your fitness level is and then build toward your big goal with us! All of our programs increase by volume (miles) or intensity (speed work) one at a time so that you can start where you are at then build to where you want to go!

learn more about our running programs

What you need to know

Say goodbye to gym guesswork and hello to step-by-step guidance that evolves with your progress.

Move between any of our 6 progressive lifting programs as your goals change, life gets busy, or you change lifting, running, and cardio goals or priorities.

Get access to our run and hiking plans, as well as an on-demand cardio library, to pair with your lifting plan of choice, all in one subscription! (Yes that’s no additional cost!)

Base Build / Off‑Season