The 30-day cross-training challenge! Tinman Elite athletes swear by strength coach Chris Lee’s workouts. Now you can do a version of the Tinman program — at home — so you can get faster than ever.

This video workout program includes:

8 full-body sessions that are all under 20 minutes.

Strength and mobility workouts modeled after the winning method that has allowed Tinman athletes to dominate running events across the country.

Advice for how to pair the workouts with hill, speed, and long runs.

(You’ll need a pair of dumbbells, a chair, a small resistance band, and a towel.)