5K

Running and Racing

Our 5k programs are perfect for those looking to run their first 5k, PR their 5k or ease back into running and get back up to a 5k run distance.

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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 can be added to an existing 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.

Beginner

Crush your first 5k without your training crushing you. Ease into running your first 3.1 mile race with a run:walk to run progression that focuses on helping you string together minutes of running into miles over 12 weeks. Upon completion move into our 10k beginner program to run further or 5k intermediate program to get faster.

$178/4 months

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Days
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3 run:walks per week, transitioning into 3 full runs per week.
Suggested Baseline
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Must be able to run for 5 minutes straight.
Speed work
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Shorter run:walk intervals 1x/week to work on getting faster!
Zones
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RPE based training.
Duration
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12 week progressive program.
Longest run
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3 miles/5 km.
Peak weekly mileage
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8 miles/13 km.
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Intermediate

PR your next 5k with our intermediate 5k program. This program introduces speed work for runners looking to get faster in their next 5k, but may not be ready for the higher weekly mileage in our advanced program. Upon completion move into one of our 10k intermediate or 13.1 beginner programs to keep running further and faster or base build 15-20 mile a week program to maintain fitness.

$178/4 months

sign up
Days
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3 runs per week with optional 4th.
Baseline
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3 mile/5 km long run + 8-10 miles/12-16 km per week.
Speed work
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Striders + dedicated speed work day.
Zones
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Heart rate based training, pace zones, and RPE.
Duration
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12 week progressive program.
Longest run
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5 miles/8 km.
Peak weekly mileage
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14-17 miles/23-27 km.
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Advanced

Our 5k advance program includes more advanced speed work and higher weekly mileage. This is best for experienced runners looking to get PR their next 5k, or get faster before their next half, full or marathon or ultra marathon or during their off seasons. Upon completion move into one of our 10k advanced or 13.1 intermediate, 25-30k or 50k programs to keep running further and faster or base build 20-30 mile a week program to maintain fitness.

$178/4 months

sign up
Days
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3 runs per week with optional 4th.
Baseline
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5 mile/8 km long run + 10-15 miles/16-24 km per week.
Speed work
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Striders + dedicated speed work day.
Zones
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Heart rate-based training, pace zones, and RPE.
Duration
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12 week progressive program.
Longest run
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7 miles/11 km.
Peak weekly mileage
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18-24 miles/29-39 km.
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$178/4 months

sign up
Days
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Baseline
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Speed work
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Zones
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Duration
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Longest run
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Peak weekly mileage
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Hybrid on your terms
Running icon
Hybrid on your terms
Resource icon
Hybrid on your terms
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Hybrid on your terms
Mobility icon
Hybrid on your terms
Mountain icon
Hybrid on your terms
Watch icon
Hybrid on your terms
Red weight icon
Hybrid on your terms
Community icon
Hybrid on your terms
Resource icon
Hybrid on your terms
Running icon
Hybrid on your terms
demo icon
Hybrid on your terms
Mobility icon
Hybrid on your terms
Mountain icon
Hybrid on your terms
Watch icon
Hybrid on your terms
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Included with run & lifting Memberships

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Running or Hiking Plan of Choice

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TLM Group Community

Messaging icon

1:1 Messaging Access

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Resource Library

App Access

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Mobility

Run FAQs

Where do you accept clients from?
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We accept client's in all countries and our payment processor processes all currencies.

Is the running subscription per four months?
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Yes, our running subscription is $178 upfront and lasts for 4 months. It reoccurs every 4 months.

Can I switch between programs?
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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?
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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 running training guesswork and hello to step-by-step guidance that evolves with your progress.

Our TLM running programs are built so you can progress through them over time by increasing volume (miles) or intensity (speed work), so you can train intelligently and reduce injuries while reaching your goals. Move between any of our 26+ running programs as you work towards your goals, get fitter, or move between racing and off seasons, or change your priorities across the year.

Sign up for a running program on its own, or add it to any hybrid training membership and lifting program and no additional cost.