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Redefining Hybrid Training

Say goodbye to 'hybrid' programs that leave you under-recovered, burnt out, not making progress and frustrated. Or 'lifting for runner' programs that leave you undertrained in the gym.

Here we specialize in the perfect blend of lifting and endurance. Its kind of our thing.

Our app offers two membership options to suit your needs:

Full Access Hybrid (Lifting + Run and/or Cardio)
Running Only

With a Hybrid membership, you can pair a lifting plan with any running or cardio plan from our library at no additional cost.

Easily switch between any of our lifting, running, or cardio programs as your goals evolve, life gets busy, or your priorities change.

Our flexible structure allows you to adapt your training anytime—ensuring you stay on track to crush your goals, no matter what they are.

pick your membership + get started

How it works

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Alyssa looking at her phone

PICK YOUR MEMBERSHIP

Choose between our full access hybrid membership, or run only membership. Pick the lifting plan or run plan you want to start with, and sign up.

Not sure where to start? Our coaches are happy to guide you through finding the program that matches your fitness level and goals—whether it's strength, cardio, or both.

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Alyssa showing the TLM app on a phone

get the app &get started

After you sign up, you will get an email to download our app. Inside, our TLM app takes the guesswork out of your workouts.

You’ll have a clear plan with step-by-step instructions on exercises, rest times, and weekly lifting goals, running mileage and more—so you can hit the gym with confidence and focus.

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Alyssa doing a box jump

Crush or change goals

You are never locked into one program. As your fitness evolves, you can  switch between any of our lifting, running, and cardio programs.

Whether your goals grow, your schedule changes, or you just want variety, coaching support is available in the app, so you’re never alone in your journey.

start your training journey

full hybrid membership

find program(s) + get started

Included with full access Hybrid Memberships:

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Lifting Program (can change at any time)

demo icon

Demo Videos & Instructions

Community icon

Group Community & Form Feedback

Travel icon

Travel
Workouts

App icon

TLM App
Access

Red weight icon

Lifting Program

demo icon

Demo Videos & Instructions

Community icon

Group Community &  Form Feedback

Travel icon

Travel Workouts

App icon

TLM App Access

Cardio icon

Cardio Programs

Messaging icon

Coaching Support

Resource icon

Resource Library

Running icon

Running or Hiking Plans (at no additional cost)

Mobility icon

Mobility Library

Cardio icon

Cardio
Library

Messaging icon

Coaching
Support

Resource icon

Resource
Library

Running icon

Running or Hiking Plans (no additional cost)

Mobility icon

Mobility
Library

our signature hybrid system

Forget rigid training plans that can't keep up with your life.

The Lyss Method's revolutionary hybrid system gives you unprecedented flexibility to adapt your training at a moment's notice—without missing a beat or paying extra fees. All with unlimited expert coaching support along the way.

Our seamless program-switching means:
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Transitioning from strength focus to race training happens instantly.
- Adjusting when life gets hectic doesn't derail your progress.
- Shifting priorities mid-program becomes an opportunity, not a setback.
- Exploring new fitness goals is just a message away.

No more subscribing to multiple apps or piecing together disjointed programs. Our comprehensive ecosystem houses everything you need—strength, endurance, and recovery—perfectly synchronized in one powerful platform.

Why settle for rigid programming when your training can flow as dynamically as your life does?


Experience the freedom of fitness that adapts to YOU, not the other way around.

Running only membership

find program + get started

Included with Running Only Memberships

Running icon

Running or
Hiking Plan

Community icon

TLM Group
Community

Messaging icon

Coaching
Support

Resource icon

Resource
Library

TLM App
Access

Mobility icon

Mobility
Library

We see you hesitating.

You are stuck on making the 'right' choice for your program.

The truth is, making the "perfect" choice isn't what transforms your fitness—it's simply beginning the journey.

Our coaches Will personally guide you from day one, helping map your running
timeline, customize your strength approach, and adjust as you progress.

Your only decision today? - Choose hybrid or running-only.

Compare Lifting Programs

Description
Can I pair this with running?
Is this for beginners?
Can I make this program DB-friendly?
Minimum lifting experience recommended
Is this a good strength program for runners?
Has cardio built into it
Can be done while race training
Cardio it pairs with
FOUNDATIONS
No or minmal lifting experience needed
Run plan or on demand cardio
PERFORM
6-9 MO
Run plan or on demand cardio
BUILD
Lower volume
12+ MO
<20 MPW RUN PLAN OR ON DEMAND CARDIO
LIFESTYLE
6-9 MO
RUN PLAN OR ON DEMAND CARDIO
RACE
6-9 MO
RUN PLAN OR ON DEMAND CARDIO
HYROX
6-9 MO
Not made to pair with additional running

Lifting Program Week Overview

Weekly splits may change in different blocks.
These are what you can expect when signing up.
Description
FOUNDATIONS
LIFESTYLE
PERFORM
BUILD
RACE
HYROX
D1
FULL BODY
~40-50 min
lift: full body squat/press

~45 min
squat & press or pull,  full body

~45-60 MIN
HEAVY LOWER 

~75-90 min
Lift: Full Body squat/press

~45 min
lift: upper
Run: intervals

~60-75 min min
D2
FULL BODY
~40-50  min
LIFT: FULL BODY DEADLIFT/BENCH
~45 MINUTES
DEADLIFTS & PULL OR PRESS, FULL BODY
~45-60 min
HEAVY UPPER
~75-90 min
LIFT: FULL BODY DEADLIFT/PULL
~45 MIN
hyrox conditioning
~30-60 min
D3
optional: upper body
‍~4
UPPER OR FULL BODY
~45-60 min
VOLUME LOWER/UPPER
~75-90 min
OPTIONAL LIFT:
BENCH/UPPER BODY
~45 MIN
compromised running
~35-40 min
D4
optional:   UPPER/LOWER
OR DYNAMIC
~60 min
lift: lower strength
~45-60 min
D5
long run
30-90 min

Hybrid Program
Pairs We Love

FOUNDATIONS + Beginner Runner

FOUNDATIONS + 1-2 MI, 5-10k, BB 5-20 MPW

FOUNDATIONS + Beginner Cardio

PERFORM + 1-2 MI, 5K-13.1, BB 5-30 MPW

PERFORM + On Demand Cardio

RACE + 5K-50K Racing

BUILD + 1-2 MI, 5-10K, BB 5-20 MPW

BUILD + On Demand Cardio

LIFESTYLE + On Demand Cardio

LIFESTYLE + 1-2 MI, 5K-13.1, BB5-40 MPW

Weekly Run Splits

Description
Beginner Run
5k, 10k, 13.1 Beginner
Run Programs
5k, 10k, 13.1 Intermediate
Run Programs
Beginner 26.2
Intermediate 26.2
15k, 13.1, 25-30k, 50k, 50M & 100k Trail Programs
Base-Build/Off-Season Programs
1- and 2-Mile Programs
Summit Hiking Plan
D1
Long easy run: Walk Intervals
Easy run day + striders
Easy run day + striders
Easy run day + striders
Easy run day + striders
vert training
OR speed work day
easy run day + striders
Easy run day + striders
cardio day
D2
Long easy run: Walk Intervals
Easy run day + striders
speed work day
easy run day
speed work day
easy run day + striders
speed work day or easy run day
speed work day
vert training
D3
short easy run: walk intervals
long run day
long run day
easy run day + striders
easy run day + striders
easy run day + striders
long run day
long run day + striders
hike or hike mimicking day
D4
optional easy run
day (not in beginner run or 5k)
optional easy run day
long run day
long run day
long run day
optional easy run day
optional cardio day
D5
optional easy run day
optional easy run day
Optional easy run or vert day (ultra plans only)

Our Most Popular Programs

Our science-backed programs transform both hybrid athletes and focused runners—helping you build strength, increase speed, improve endurance, and enhance overall athletic performance. Whether you're balancing strength with running or focusing solely on running progression, our expertly designed plans fit seamlessly into busy schedules while delivering measurable results for your specific goals.

find your program

FAQs

Can I switch between programs?
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Absolutely! Once you're in, you can easily switch between any of our programs. If you're unsure which to start with, signed up for the wrong one, or if your goals change, just let us know—switching is always an option!

What equipment is needed for the lifting plans?
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At The Lyss Method, we keep equipment requirements minimal. Our programs include movement swaps for different equipment, so you can train with what you have—whether at home or in the gym. TLM is designed to be flexible and can be done almost anywhere!

Recommended Equipment:

  • Barbell, Smith Machine, or Lifting Machines & Plates (optional)
  • Pull-Up Bar (optional)
  • Dumbbells &/or Kettlebells
  • Resistance Bands (long straight or loop)
  • Bench, Step, or Box for lifts & jumps
  • Cables &/or Long Resistance Bands
  • Cardio Equipment: Treadmill, Rowing Machine, Ski Erg, Bike, Jump Rope, or any way to do cardio (optional)

Many of our clients train from home with just basic equipment and crush it!

Do I have to run if I do this program?
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No, running is optional! You can pair your lifting program with any of our cardio options.

Click here to learn more about the non-running cardio workouts and programs we offer.

Prefer something else? Feel free to add your favorite endurance or cross-training activities, like cycling, rowing, or group fitness classes.

What’s the Best Program for Getting Stronger, Building Muscle, or 'Toning'?
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All of our resistance training programs are designed to help you get stronger and build muscle through targeted strength cycles and accessory work. These movements focus on isolating muscle groups to promote growth, which is a key goal in every program! Lifting is one of the most effective ways to improve body composition.

To see the best results, make sure your nutrition supports your fitness goals. We’ve partnered with Hard House Nutrition to offer exclusive deals for TLM clients. Learn more about Hard House Nutrition here: Hard House Nutrition

Is there 1:1 Coaching or check ins?
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The Lyss Method combines the best of group programming with coaching support.

Through the TLM app, you’ll have access to our coaches for guidance on anything from adjusting your program to planning race timelines or simply getting support. While we check in with you every few weeks, you can reach out anytime via direct message or connect with the community for help.

While TLM is group coaching-based and not 1:1 weekly check-ins, we do offer personalized coaching options. You can find 1:1 coaching information here. 

Is there any video feedback?
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Yes! We offer video feedback directly through the TLM app. You can post videos as often as you'd like, and our coaches will provide feedback weekly inside our form feedback group.