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running and hiking programs:
5K BEGINNER: From Run/Walk to Continuous 5K
Transform from run-walk intervals to completing a full 5K with our beginner-friendly progression. This 12-week program bridges the gap between starting to run and becoming a consistent runner, using simple effort-based guidance without pace pressure.
$178usd/4 months
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If your current running is below this, or timeline is shorter than 12 weeks, and have a goal race, please reach out to our coaches here and they can help you build out your race timeline in a safe and sustainable way.
5K INTERMEDIATE: Improve Your 5K Performance
Ready for faster times? This program introduces structured speedwork and higher training volume to help you set a new personal best. Balance endurance-building runs with targeted speed sessions to develop the perfect blend of stamina and quickness.
$178usd/4 months
sign upIf you are below this and have a goal race, please reach out to our coaches here and they can help you build out your race timeline.
5K ADVANCED: Maximize Your 5K Potential
Take your performance to new heights with sophisticated training methods for serious 5K improvement. Incorporating varied intervals, tempo runs, and higher volume, this program optimizes every aspect of your race-specific fitness.
$178usd/4 months
sign up$178usd/4 months
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Run FAQs
Our programs are designed to meet you at your current fitness level. We suggest taking our find your perfect program quiz which will help you figure out where to start.
Choose based on:
1) Your longest recent run
2) Your weekly mileage
3) Time until your race
Our programs come in Beginner, Intermediate, and/or Advanced levels to match your current abilities:
→Choose Beginner if you can complete the baseline distance but haven't trained specifically for that race distance →before. Choose Intermediate if you've completed the distance and run 3-4 times weekly with some consistent mileage.
→ Choose Advanced if you've completed multiple races at that distance, consistently incorporate speed-work, and want significant time improvement.
Remember: select based on your current fitness, not your aspirations. Starting at the right level ensures better progress and reduces injury risk. Still unsure? Our coaches provide personalized guidance through in-app messaging.
Absolutely—and we recommend it!
Starting earlier gives you more time to build gradually and safely. If your race is more than 12 weeks away, you can:
1) Begin with a Base Build program before transitioning to your race-specific plan. This is also a great way to slowly add in some speed work to work on getting faster in a more gradual way before race training
2) Start with a shorter distance program to work on getting fitter or faster (like 5K before 10K)
3) Repeat specific weeks in your program to extend your training timeline.
Our coaches can help you create the perfect training pathway inside the app!
All our running programs are designed to pair perfectly with our lifting plans. For most runners, PERFORM or LIFESTYLE offer the ideal strength complement, with RACE specifically designed for peak training season. We provide guidance on scheduling both types of workouts throughout the week to maximize results while preventing fatigue. You can easily adjust either program's volume based on your recovery capacity and priorities, or move between programs inside.
To add a running plan to a lifting plan, join our FULL HYBRID MEMBERSHIP from our lifting programs pages. Upon joining, message the coaches and we will personally apply your run plan or help you pick it out.
Always start with a program matching your current abilities, not your aspirations. If you don't meet the baseline for your goal program, begin with a more accessible option first. For example, if your goal is a half marathon but you can't run 5 miles continuously yet, start with our 10K program before progressing to half marathon training. This creates a safer, more effective progression.
On a tight timeline? Our coaches can help create a customized path using our "bridge programs" to gradually increase your mileage at an appropriate rate for your specific situation. We'll personally guide you to your goal race as safely and efficiently as possible, whether you need a conservative approach or a more aggressive buildup.
What you need to know
Eliminate running training guesswork with structured, progressive guidance that adapts to your individual development and goals. Our TLM running system features 30+ expertly designed programs that create clear pathways from beginner to advanced levels.
Each program strategically builds your fitness through scientifically-backed progression of volume and intensity, dramatically reducing injury risk while maximizing performance gains. Seamlessly transition between programs as you conquer distances, improve race times, cycle between racing and recovery seasons, or shift priorities throughout your running journey.
Choose a standalone running membership or access all running programs at no additional cost with any hybrid training membership. Either way, you'll receive the same coach support, detailed instructions, and structured progression that thousands of TLM runners have used to achieve their goals.
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