Sign up for
RACE
Join with a lifting program and our coaches add the perfect running or cardio plan.
No pressure to choose perfectly nowtime your goals or
Program Details
RACE — Lift Strong Through Every Training Cycle. Stop dropping strength when a race pops up. RACE is built to support increasing mileage while helping you maintain (or even build) muscle and strength. With a built-in pre-race taper and post-race reverse taper, you’ll recover smoothly and transition right back into strong training after your event. Run your race, keep your strength. No more giving up lifting when endurance takes over.
I'm ready
- Wants to lift to help finish their next race stronger and healthier
- Wants a program that specifically tapers and adjusts lifting volume to match their race training
- 2 lifts per week with an optional 3rd lift.
- Full body, full body, optional upper body.
- ~45-60 mins.
- New workouts every 4-6 weeks.
- Tapers lifting volume to account for increasing & peaking running volume.
- Pair with any run plan or in-app cardio.
- Any running program 5k-50 mile.
- Running and cardio programs are include with a lifting plan at no additional charge. Sign up for your lifting program and our coaches will add your run plan inside the app!
Equipment Needed
We keep equipment minimal and include movement swaps right in your program, so you can train with whatever you have.
No barbell? Use dumbbells, machines, or a Smith machine. At home or in the gym, you’re fully covered.
Med balls, wall balls, or slam balls (optional)
Long loop bands or cables
a way to do cardio
Encouraged but optional for HYROX: A sled, a rower and/or a ski erg.
Sign up for
RACE
Join with a lifting program and our coaches add the perfect running or cardio plan.
No pressure to choose perfectly nowtime your goals or
Included with LIFT + RUN/CARDIO Memberships:
Lifting Program
Demo Videos & Instructions
Group Community & Form Feedback
Travel Workouts
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TLM App Access
Cardio Programs
Coaching Support
Resource Library
Running or Hiking Plans (at no additional cost)
Mobility Library
Learn about
RACE
RACE. Keep Your Strength Through Every Training Cycle. No more dropping lifting for race prep or feeling wrecked from doing both.RACE supports increasing mileage while maintaining ( or even gaining) strength and muscle. With built-in pre-race tapering and a smart post-race reverse taper, you recover smoothly and stay strong, injury-resistant, and ready for what’s next. Run fast. Lift strong. No more feeling unbalanced and having to choose one goal.
A peek inside
our app
RACE
FAQs
We recommend starting RACE about 18-23 weeks before your race day. The program is designed to align with typical race training cycles, gradually reducing lifting volume while maintaining intensity as your running mileage builds toward peak weeks.
Worried you’ll pick the wrong plan? You can switch at any time in the app, or a coach can help you inside the app to make sure you are in the right spot.
TLM utilizes a mix of classic strength movements, powerlifting barbell compounds, power training, and muscle-building accessories. We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training set-up. We use a mix of barbell, dumbbell, kettlebell, bands or cables, and bodyweight-based training.
Please note within every TLM workout: you can swap any main compound for a machine or non-barbell variation based on your preference or equipment.
You will see main lifts and movement patterns such as
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM:
- Split Squats, Lunges, Cossack Squats, Step Up variations, or similar
- Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder Raises, or other Shoulder or Chest Pressing variations
- Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations
- RDLs, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
- Pull Ups, Push Ups, Chin Ups, Dips
- Upper and Lower Body Plyometrics
- Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
- Dumbbell Based Olympic-style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps
You will ONLY see barbell-based Olympic-style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other Olympic lifting in any TLM program.
RACE pairs best with any and/or all running or racing programs OR your own endurance training.
- All 5k, 10k, 13.1, 26.2, 25-30k programs.
- The final 12 weeks of the 50k, and 50 miler programs.
- We recommend using RACE for the last 8-12 weeks of a goal race and PERFORM for all other running goals or training.
RACE strategically maintains lifting intensity (RPE) while reducing overall volume (sets, reps, and exercises). This approach preserves muscle mass and strength adaptations while allocating more recovery capacity to your increasing running demands.
Yes, RACE includes both a pre-race lifting taper (the final 2-3 weeks before your race) and a post-race reverse taper (Block 5). The reverse taper gradually reintroduces lifting volume over 4 weeks after your race to support recovery and avoid excessive soreness.
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