10k Beginner Program  12 weeks long  3 runs/week + optional 4th run  For runners who have a baseline of at least 8miles/13km per week and can already run a 5k distance but want to run a 10k or have run a 10k, improve their speed and set a new 10k PR.  No speed work.  12-15 mile/19-24km/week peak week mileage (total miles ran in the hardest week).  All programs are programmed in miles and kilometers. All TLM Running Programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

10k Intermediate Program  12 weeks long  3 runs/week + optional 4th run  For runners who have a baseline of at least 8 miles/13km week and can already run a 5k distance but want to run a 10k or have run a 10k improve on their speed and set a new 10k PR.  Includes speed work.  14-17 miles/23-27km/week peak week mileage (total miles ran in the hardest week).  All programs are programmed in miles and kilometers. All TLM Running Programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

13.1 Beginner Program  3 runs/week + 4th optional  For runners who have a baseline of at least 12-16 miles/19-26 km/week and can already run a 10k distance but want to run a 13.1 or have run a 13.1 race and want to add in speed work for a new PR.  No speed work.  22-25 mile/35-40 km/week peak week (total miles ran in the hardest week).  All programs are programmed in miles and kilometers. All TLM Running Programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

13.1 Intermediate Program  3 runs/week + 4th optional  For runners who have a baseline of at least 12-16 miles/19-25 km week and can already run a 10k distance but want to run a 13.1 or have run a 13.1 race and want to add in speed work for a new PR.  Includes speed work.  26-30 mile/42-48 km/week peak week (total miles ran in the hardest week).  All programs are programmed in miles and kilometers. All TLM Running Programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

26.2 Beginner Program Designed to come after you finish the 13.1 beginner or intermediate program. We highly recommend you complete the 13.1 programs of choice prior to starting this program if you do not have the suggested training baseline going into it. If you need longer to train for your first full marathon, consider completing the 10k program 13.1 then 26.2 based on your current fitness.  4 runs/week + 5th optional  For runners who have a baseline of at least ~24 miles/39 km week and can already run a 13.1 distance but want to train for a full marathon or have run a 26.2 race and want a no-speed work training option.  No speed work.  40-43 mile/64-69 km/week peak week (total miles ran in the hardest week).  Longest run of 20 miles or 3 hours max time cap.  All programs are programmed in miles and kilometers. All TLM running programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

26.2 Intermediate Program Designed to come after you finish the 13.1 beginner or intermediate program. We highly recommend you complete the 13.1 programs of choice prior to starting this program if you do not have the suggested training baseline going into it. If you need longer to train for your first full marathon consider completing the 10k program 13.1 then 26.2 based on your current fitness.  4 runs/week + 5th optional  For runners who have a baseline of at least ~24 miles/39 km week and can already run a 13.1 distance but want to train for a full marathon or have run a 26.2 race and want a program that includes speed work or to work on a new race PR.  Includes speed work.  40-43 mile/64-69 km/week peak week (total miles ran in the hardest week).  Longest run of 20 miles or 3 hours max time cap. All programs are programmed in miles and kilometers. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

Beginner 5k Program  13 weeks  3 runs/week  For new runners looking to start running and run their first 5k.  No baseline mileage or running history is required.  No speed work.  Rating of perceived exertion (RPE) not zone-based pace prescription.  Walk:run progression.  ~8 mile/13 km/week peak week mileage (total miles ran in the hardest week).  All programs are programmed in time or miles and kilometers. All TLM running programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

Intermediate 5k Program  12 weeks long  3 runs/week + 4th optional run  For runners who have a baseline of at least 8mi/13km per week or can already run a 5k distance but want to improve on their speed or set a new 5k PR.  Includes speed work.  13-16 miles/21-26 km/week peak week mileage (total miles ran in the hardest week).  All workouts are programmed in miles and kilometers. All TLM running programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

Base Build/Off-Season Program 10-15mi/week (16-24 km/week)  3-4 runs/week  For runners who have a baseline of ~10 miles/16km week & ~60 min long run.  No speed work.  Reverse taper at the start for post-race recovery or ramping into mileage.  ~10-15 miles/week or ~16-24 km/week  All programs are programmed in time (minutes). All TLM Running Programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

Base Build/Off-Season Program 15-20mi/week (24-32 km/week)  3-4 runs/week  For runners who have a baseline of ~15 miles/24km week & ~60-90 min long run.  No speed work.  Reverse taper at the start for post-race recovery or ramping into mileage.  ~15-20 miles/week or ~24-32 km/week  All programs are programmed in time (minutes). All TLM Running Programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

Base Build/Off-Season Program 20-30mi/week  3-4 runs/week  For runners who have a baseline of ~20 miles/32km week & ~90-120 min long run.  No speed work.  Reverse taper at the start for post-race recovery or ramping into mileage.  ~20-30 miles/week or ~32-48 km/week  All programs are programmed in time (minutes). All TLM Running Programs are a one-time purchase. This includes app access to your single program of choice. If you wish to train with any other programs in the future, you need to purchase that program and it will add on to your app for you. For questions or customer service issues, please email hello@littlelyssfitness.com.

PERFECT FOR THE WOMAN WHO: Is ready to learn how to lift but has little to no training history. Has less than six months of experience training with a barbell. Wants to get confident under the barbell but doesn’t know where to start. THIS INCLUDES: A 16 week bodyweight to barbell progressive program. The option to skip the first 4 or 8 weeks if you are more advanced than a beginner but not quite ready for LITE. The opportunity to progress into LITE, PRO, or RACE after completing. Beginner cardiovascular & aerobic baseline development. 3-4 workouts a week. 45-65 minutes per workout. Access to all ENDURE race programs in the Lyss Method app (5k-26.2 and off-season/base build programs). EQUIPMENT NEEDED: Dumbbells are needed for the first 8 weeks. A barbell is required for weeks 8-16. Resistance bands. A rower for weeks 8-16 (but it can be swapped for other cardio equipment)

PERFECT FOR THE WOMAN WHO: Wants to crush their strength goals from home in 3-4 days a week. Wants to get stronger, gain muscle, and develop overall fitness in 45-60 minute workouts. Wants to build strength during their racing off-season without quitting running. Wants to pair their lifting with recreational running, climbing, yoga, cycling, or other fitness modes. *If you are recreationally running and NOT race training, you will sign up for this! LITE AT HOME INCLUDES: 3 lifts a week, including one mid-week conditioning session at the end of a lift. An optional 4th day of conditioning. Monthly progressive programming, meaning a new program every 4-5 weeks. Access to all ENDURE race programs in The Lyss Method app (5k-26.2 and off-season/base build programs). EQUIPMENT NEEDED (FOR GYM VERSION): Resistance bands Dumbbells Kettlebells Boxes or benches (or stairs or steps, etc)

PERFECT FOR THE WOMAN WHO: Has at least 4-6+ months of lifting experience with a barbell (this is required). Wants to crush their strength goals in 3-4 days a week. Wants to get stronger, gain muscle, and develop overall fitness in 50-65 minute workouts. Wants to build strength during their racing off-season without quitting running. Wants to pair their lifting with recreational running, climbing, yoga, cycling, or other fitness modes. *If you are recreationally running and NOT race training, you will sign up for this! LITE INCLUDES: 3 lifts a week, including one mid-week conditioning session at the end of a lift. An optional 4th day of conditioning. Monthly progressive programming, meaning a new program every 4-5 weeks. Access to all ENDURE race programs in The Lyss Method app (5k-26.2 and off-season/base build programs). EQUIPMENT NEEDED (FOR GYM VERSION): Squat rack Barbell or pre-loaded bars Bench Weight plates Cable towers (can be swapped for resistance bands) Resistance bands Dumbbells Kettlebells Boxes or benches Pull-up bar Rower (info on how to swap if needed)

PERFECT FOR THE WOMAN WHO: Has at least 8-12+ months of lifting experience with a barbell. Has a bigger priority for strength goals and wants to train 4-5 days a week. Wants to get stronger, gain muscle, and develop overall fitness in 60-75 minute workouts. Wants to build strength during their racing off-season without quitting running. Has bigger lifting goals and more time for lifting each week. PRO INCLUDES: 4 lifts a week, including one mid-week conditioning session at the end of a lift. An optional 5th day of conditioning. Monthly progressive programming, meaning a new program every 4-5 weeks. More volume than LITE, for those with more serious strength goals or those looking for advanced lifting and running hybrid fitness. Access to all ENDURE race programs in The Lyss Method app (5k-26.2 and off-season/base build programs). EQUIPMENT NEEDED (FOR GYM VERSION): Squat rack Barbell or pre-loaded bars Bench Weight plates Cable towers (can be swapped for resistance bands) Resistance bands Dumbbells Kettlebells Boxes or benches Pull-up bar Rower (info on how to swap if needed)

PERFECT FOR THE WOMAN WHO: 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 never 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. RACE INCLUDES: 2 lifts a week + a 3rd optional lift to pair with your runs. An 18 week pre-race lifting program that adjusts volume as you train and peak for your race and taper. (Can start if less than 18 weeks out) Tips and resources on pairing lifting + running. Access to all ENDURE race programs in The Lyss Method app (5k-26.2 and off-season/base build programs). Access to move into LITE or PRO after completing. EQUIPMENT NEEDED: Squat rack Barbell or pre-loaded bars Bench Weight plates Cable towers (can be swapped for resistance bands) Resistance bands Dumbbells Kettlebells Boxes or benches Pull-up bar

PERFECT FOR THE WOMAN WHO: 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 never 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. RACE INCLUDES: 2 lifts a week + a 3rd optional lift to pair with your runs. An 18 week pre-race lifting program that adjusts volume as you train and peak for your race and taper. (Can start if less than 18 weeks out) Tips and resources on pairing lifting + running. Access to all ENDURE race programs in The Lyss Method app (5k-26.2 and off-season/base build programs). Access to move into LITE or PRO after completing. EQUIPMENT NEEDED: Resistance bands Dumbbells Kettlebells Boxes or benches (or stairs or steps)

12 Month Reoccurring The Lyss Method Subscription. Please message Alyssa in the app once getting set up to let her know which program you want to be set up with Your payment will hit Monday with your program then happen every 12 months on the same date. Please mark this day down so you do not forget! You will be required to cancel your subscription before it re-occurs. Please contact the team if you want to move to monthly at any time.

3 Month Reoccurring The Lyss Method Subscription. Please message Alyssa in the app once getting set up to let her know which program you want to be set up with Your payment will hit Monday with your program then happen every 3 months on the same date. Please mark this day down so you do not forget! You will be required to cancel your subscription before it re-occurs. Please contact the team if you want to move to monthly at any time.

6 Month Reoccurring The Lyss Method Subscription. Please message Alyssa in the app once getting set up to let her know which program you want to be set up with Your payment will hit Monday with your program then happen every 6 months on the same date. Please mark this day down so you do not forget! You will be required to cancel your subscription before it re-occurs. Please contact the team if you want to move to monthly at any time.