How to Add Programs to your App

1. Select the program you would like to follow.
2. Enter your email address.
3. Re-open your LHRL App
*Your new program will now be on your calendar in the app and scheduled to start the following Monday. (It is a good idea to wait until Sunday to sign up for a new program because you will immediately be unsubscribed from existing program)*

 

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LHRL training plans combine strength and endurance to get you to the finish line stronger and faster while staying injury free! The goal is to include 2-4 strength workouts/week as part of your training plan.  Our programming starts with weightlifting first then finishes with conditioning. During the lift, you focus on form and weight. This is the Lift Heavy portion of your training. Then, turn on the clock for the conditioning! Combining bodyweight to barbell combinations to test and increase full body strength, speed and endurance. Warm up and recovery workouts are also included on the LHRL app!
Plan includes:
-4 Weightlifting workouts/week
-4 Conditioning workouts/week
-Video Demos of exercises
-Coaching and community support on LHRL app

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Great distance for a first run, to test your speed &/or get faster in your long runs! Plan includes:
-3 runs/week
-Skill practice warm up
-Short intervals to increase speed
-Long intervals to hold speed over distance
-Rotating race pace and tempo runs to keep you race ready!
-Access to the strength workouts + injury prevention tips on the LHRL app!
-Coaching + community support on the LHRL app!

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If your training has been in a slump or you just don’t know where to begin or how to get things going again, this program is just for you.

This is a 3 month program with strength and conditioning workouts with simple movements that you can jump right into. The workouts are not difficult to understand or execute. You will have 4 workouts per week that each contain a strength component (Squat, Deadlift, etc.) and a conditioning workout.

Each week will also have a unique goal for you to try to reach. These goals will help you set yourself up for a successful workout each week and allow you to clearly see your progress.

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10K training is a great way to develop endurance and build a base for longer runs! Plan includes:
-3 runs/week
-Skill practice warm up
-Short intervals to increase speed
-Long intervals to hold speed over distance
-Rotating race pace and tempo runs to keep you race ready!
-Access to the strength workouts + injury prevention tips on the LHRL app!
-Coaching + community support on the LHRL app!

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Get strong!
Run Faster & Improve Overall Strength.
This is a 3-month program, which entails 3 days per week of approximately 20-30 minutes of supplemental work in addition to your current cardio and strength training.
Plan includes:
-3 days per week
– 20-30 per day in addition to your existing training
-Access to strength + injury prevention exercises on LHRL app
-Coaching and community support on LHRL app

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Our Half Marathon training will get you faster for distance while keeping your strength in the gym!
Plan includes:
-3 runs/week
-Skill practice warm up
-Short intervals to increase speed
-Long intervals to hold speed over distance
-Rotating race pace and tempo runs to keep you race ready!
-Access to the strength workouts + injury prevention tips on the LHRL app!
-Coaching + community support on the LHRL app!

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Run the marathon distance without spending marathon time on the road! LHRL marathon training will get you to 26.2 miles with high quality vs high mileage.

Plans include:
-3-4 runs/week
-Skill practice warm up
-Short intervals to increase speed
-Long intervals to hold speed over distance
-Time tests of up to half marathon distance & endurance runs up to 3 hours to test skill, nutrition/hydration and mindset.
-Access to strength workouts on LHRL app
-Coaching and community support on LHRL app

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50K training with a balance of skill, strength and speed to take on the trail!
Plan includes:
-3-4 runs/week
-Skill practice warm up
-Short intervals to increase speed
-Long intervals to increase speed over distance
-Time tests on road and trail combined with longer runs on road and trail to test skill, nutrition and mindset & keep you ready to go the distance and handle any terrain!

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50-Mile Training Plan

Our 50-Mile plan will take you to the finish line faster, stronger with a focus on keeping you injury free! First ultra to experienced runners, everyone will have a great race combining skill, strength + endurance to go the distance!

Plan includes:

*3 run workouts

*2 interval workouts + 1 endurance

*Skill warm up + tips for trail

*Access to strength + injury prevention on the app

*Coaching and community support on the app!

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100-Mile Training Plan

Our 100-Mile plan will take you to the finish line faster, stronger with a focus on keeping you injury free! First ultra to experienced runners, everyone will have a great race combining skill, strength + endurance to go the distance!

Plan includes:

*3 run workouts

*2 interval workouts + 1 endurance

*Skill warm up + tips for trail

*Access to strength + injury prevention on the app

*Coaching and community support on the app!

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You will be ready for the obstacles with the LHRL 6 Weeks to Spartan plan! OCR racing is a great way to test your strength and endurance.
Plan includes:
-3 runs/week
-2 intervals + 1 endurance run
-Obstacle add ins to intervals and endurance runs
-Access to strength + injury prevention on LHRL app
-Coaching and community support on LHRL app

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Spartan Beast

Take on any obstacle course + distance with the Spartan Beast training! Skills, intervals and obstacles to prepare you to stay fast and strong through to the finish line!

*We encourage you to practice the specific skills for obstacles, our program uses minimal equipment so everyone can train for the event!

Plan includes:

*3 run workouts

*2 interval workouts + 1 endurance

*Obstacles mixed in at least once a week

*Skill warm up for the run practice

*Access to strength + injury prevention on the app

*Coaching and community support on the app!

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This program is a great way to get started or restarted into running or as a pre-training for your next event!
Spend 4 weeks with a balance of skill practice and bodyweight strength to develop a strong base for strength, endurance and speed training. 

Plan includes:
-Skill drills for running
-Bodyweight strength workouts
-Specific strength exercises for hips/core/lower leg
-Run workouts including intervals and endurance
-Access to strength + injury prevention exercises on LHRL app
-Coaching and community support on LHRL app

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Ready to set a PR on your next Half IM? Get ready to race stronger and faster combining skill + strength for endurance! Interval training in the gym and weight room will show up with increased speed and endurance on the race course!
Plan includes:
-6 Endurance workouts 2/sport/week
-3 interval workouts + 3 rotating time tests and tempos/sport
-Skill warm up for each sport
-Access to strength + injury prevention on the app
-Coaching and community support on the app

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Get ready to race your next 140.6 faster and stronger, balancing training in the gym with 3 sports! Quality over quantity to get you across the finish line!
Plan includes:
-6 Endurance Workouts 2/sport
-1 interval + 1 endurance for each sport
-Skill warm up for each sport
-Brick workouts included
-Access to the strength + injury prevention exercises on the LHRL app
-Coaching and community support on the LHRL app

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This program is a great way to get you comfortable on the jump rope and get you doing the double-unders the way that you have always wanted!
Spend 4 weeks with a balance of skill practice and various drills to develop a strong base for the mechanics and timing of jumping rope, as well as learning to perform more efficiently.

Plan includes:
-Skill drills for jumping rope.
-Rope exercises to naturally improve running form
-Access to strength + injury prevention exercises on LHRL app
-Coaching and community support on LHRL app

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Running pain free is always the goal! Try this 4WK Plan to get back to running from an injury or to increase your skill and make sure you prevent pain or injury in your run. All exercises have video demos and practice is only 5-10 minutes a day!
Plan includes:
•Daily skill practice
•Basic Run technique
•Bodyweight strength exercises
*Foot, hip
•Mobility and flexibility for hips and ankles
•Coaching and community support!

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Run any speed or distance faster while reducing risk of injury with 321Run!  Progress from run basics to skill drills and feel the benefits in your run.  Valerie Hunt has spent 18+ years taking all levels of runners through the 321Run and is available for coaching support and feedback while you are on the program!
Plan includes:
-Run basics
-Daily skill practice to add to your warm-up
-Progression from drill to run
-Coaching support on the LHRL app
-Access to strength + injury prevention on LHRL app

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A video analysis is the best way to make sure that you are running with the proper technique to maximize efficiency. Once you can see your run, we provide skills to practice to correct any mechanical errors and you will benefit in speed, endurance and injury prevention.

Valerie Hunt is the best in the business when it comes to teaching people how to run more efficiently and reducing injury. Valerie Hunt is a head coach of the Pose Method style of running, CrossFit Endurance Coach, and Strength & Conditioning coach with over 25 years of experience. She will analyze your video and will be available to answer your questions and monitor your progress.

**See your run: Once you send in video(s) you receive a picture with a frame by frame breakdown of your current mechanics.

**Guided skill practice: Once you see your run, you will start to add specific skill drills to your warm up to integrate proper movement patterns in your run.

We provide the drills to practice as well as video demonstrations.

**Video check ins + online support: each week you will send in a video so we can monitor your progress and you are always welcome to reach out with any questions.

**Injury prevention: You will also receive exercises to add to your training specific for injury prevention in your run.

**App usage: Video Analysis comes with one month of app usage which allows you to track your progress, upload videos, store data, and communicate with your coaches.

In-App Programs

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No gym? No problem! Stay fit, workout out at home and maintain your strength and cardiovascular fitness with this bodyweight-only program.

This program lasts for 8 weeks and includes:
- Two 4-week training plans with 3 workouts (two bodyweight workouts and one stretch routine).
- Workouts are not scheduled on the calendar ( hit "+ New Workout" and pick any of the workouts)

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1) Pick up heavy objects. 2) Put down heavy objects. 3) Repeat. This full-body program is designed to help you build strength.

This program lasts for 8 weeks and includes:
- 2 workouts (full body - squat and push; full body - deadlift & pull) split over the week on Tuesday and Friday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

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Designed for all-levels, this programs helps to get you familiar with key pieces of equipment and works you head to toe.

This program lasts for 8 weeks and includes:
- 2 workouts (full-body workout first training plan; full-body workout second training plan) split over the week on Monday, Wednesday, and Friday respectively. The first training plan 3x/week for the first 4 weeks, the second training plan 3x/week from week 5-8.
- Assessments at the start, week 5, and upon completion of week 8.

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Get  up-close and familiar with some of the most effective equipment in their gym with this machine-only total body program.

This program lasts for 8 weeks and includes:
- 4 workouts (Day 1 - legs; Day 2 - push; Day 3 - pull; Day 4 - biceps, triceps, abdominals, & stabilizers) split over the week on Monday, Tuesday, Thursday, and Friday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

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Designed for your beginners,  this program delivers a full-body transformation with a little extra something for the legs and glutes.

This program lasts for 8 weeks and includes:
- 3 workouts (Day 1 - legs; Day 2 - pull; Day 3 - push) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

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Designed with beginners in mind, this program offers a full-body transformation with a focus on the upper body.

This program lasts for 8 weeks and includes:
- 3 workouts (Day 1 - horizontal push/pull, biceps, leg press; Day 2 - vertical push/pull, triceps, & leg extension; Day 3 - torso & leg curl) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

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Ease into an active lifestyle with basic workouts and staple exercises. Perfect for group challenges!

This program lasts for 30 days and includes:
- 1-2 daily exercise(s) to perform (rotating through 5 different ones), walking days, supportive daily auto messages (about mindful eating and gratitude journaling), and a start and finish progress assessment.

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This walking-only program is the ideal first step in your fitness journey.

This program lasts for 30 days and includes:
- A daily walking progress that alternates in intensity and duration, building to two-hour long high intensity walks at the end of 30 days. Includes auto messages (welcome/completion congratulation), and initial and final assessment.

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If you are  looking to pack some major heat, you will love this arm-focused program.

This program lasts for 8 weeks and includes:
- 2 workouts (Triceps + Presses; Biceps + Pulls) scheduled for Tuesdays and Thursdays.
- Assessments at the start, week 5, and at completion.

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Designed for advanced athletes, this program delivers a full-body transformation with a little extra something for the legs and glutes.

This program lasts for 8 weeks and includes:
- 5 workouts (upper body push; lower body; circuit; upper body pull; lower body - glutes) split over the week on Monday, Tuesday, Wednesday, Friday, and Saturday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

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Designed with advanced athletes in mind, this program offers a full-body transformation with a focus on the upper body.

This program lasts for 8 weeks and includes:
- 5 workouts (full body A; lower body strength; full body circuit; full body B; upper body) split over the week on Monday, Tuesday, Wednesday, Friday, and Saturday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

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Add strength, build endurance, and improve your cardiovascular fitness with this bodyweight-only program.

This program lasts for 8 weeks and includes:
- 3 workouts (Bodyweight Strength Workout; Strength Endurance Circuit; Interval Workout) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

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This program has an intense focus on abs and core.

This program lasts for 8 weeks and includes:
-2 workouts (Day 1 - rectus & transverse abdominals; Day 2 - obliques, hips, & everything abs) split over the week on Tuesday and Thursday respectively.
-Assessments at the start, week 5, and upon completion of week 8.

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Shape up your glutes, no if's, and's, or...well, you know.

This program lasts for 8 weeks and includes:
- 3 workouts (Day 1 - glutes & hamstrings; Day 2 - glutes & quads; Day 3 - glutes, calves, and everything legs) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, week 5, and upon completion of week 8.

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Burn tons of calories both during and after your workouts with this intense program sure to get your heart pumping.

This program lasts for 4 weeks and includes:
- 3 workouts (sprinting & getting shredded; rowing & getting ripped; jumping rope & getting jacked) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, and upon completion of week 4.

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Crank up the intensity with this program featuring bodyweight and kettlebell workouts. An ideal pick if you are looking to burn calories and build strength.

This program lasts for 8 weeks and includes:
- 3 workouts (bodyweight Tabata intervals; kettlebell HIIT workout; suspension HIIT workout) split over the week on Monday, Wednesday, and Friday respectively.
- Assessments at the start, week 5, and upon completion of week 8.