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Program Details
Stop sacrificing lifting every time you sign up for a race, or dealing with programs that leave you fatigued and worn out. RACE is built to complement your increasing running mileage, helping you maintain (or even build!) strength and muscle while you train for your next race. It includes a pre-race lifting taper and a post-race reverse taper, ensuring a smooth recovery and seamless transition back into the gym after your event.
I'm ready
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
- 2 or 3x/week, 45-60 minutes
- 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 at TLM minimal and include all suggested movements swaps directly in your programming so that everyone can train with the equipment they have. TLM is designed to be done from almost anywhere. If you don't have a barbell, you can do it at home with just dumbbells, swap the barbell for a machine, or use a smith machine. Many clients do TLM from home with basic equipment and crush it!
Med balls, wall balls, or slam balls (optional)
Long loop bands or cables
For in-app cardio workouts: A way to do cardio, a treadmill or place to run, a rower, ski erg, stationary or air bike, and/or jump rope.
Encouraged but optional for HYROX: A sled, a rower and/or a ski erg.
Sign up for
RACE
Ready for the complete hybrid experience? Sign up for for your lifting program here and our expert coaches will personally help you select and add your ideal running or cardio plan—all included in your membership at no extra cost once you are inside.
Don't stress about making the "perfect" choice now. You have complete flexibility to switch between any of our lifting or running programs anytime your goals or schedule change. Your membership gives you full access to our entire program library, so you're never locked into a single path.
Included with full access Hybrid 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
Say goodbye to sacrificing lifting for your race prep or dealing with programs that leave you drained. RACE is designed to complement your increasing running mileage while helping you maintain (or even gain!) strength and muscle. This program includes a pre-race lifting taper and a post-race reverse taper, ensuring a smooth transition back into the gym as you recover from your event—keeping you strong and reducing injury risk throughout your training.
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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- Has at least 6-9+ months of lifting experience
- Wants to excel at both strength training and endurance activities without compromising either
- Seeks balanced programming that builds muscle and strength while leaving energy for endurance goals
- Needs efficient workouts that still get results and that help them balance lifting and endurance
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