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Off to a Running Start

The FUNdamentals of Running Training Program (COVID-19 Edition) Welcome and Enjoy!

Week 1: Optimize Your Cadence

In this first week, you’ll learn all about cadence: what it is, why you should care about it and how to optimize yours for faster, safer running.

Week 1 Session 1 Learn About

This is a 30-minute session that teaches you all about how to optimize your cadence, which is one of the two main components that affects your overall running speed.

Week 1 Session 2 Practice

This is a 30-minute session that is similar to the first session, but focuses more on practicing and applying everything you’ve learned so far.

Week 1 Session 3 Speed Work

This 15-minute session will have you repeat three intervals of 30-seconds of running/1-minute of walking. Each 30-second running interval is at a very fast/sprinting pace.

Week 1 Session 4 Tempo Run

This 15-minute session is the same workout every week. The only difference is in the coaching prompts. You can use it to compare your results from week to week.

Week 2: Maximize Your Stride

In this second week, you’ll learn all about stride length: what it is, why you should care about it and how to maximize yours for faster, safer running.

Week 2 Session 1 Learn About

This is a 30-minute session that teaches you all about how to maximize the length of your stride, which is the other main component that affects your overall running speed.

Week 2 Session 2 Practice

This is a 30-minute session that is similar to the first session, but focuses more on practicing and applying everything you’ve learned so far.

Week 2 Session 3 Speed Work

This 17-minute session will have you repeat four intervals of 30-seconds of running/1-minute of walking. Each 30-second running interval is at a very fast/sprinting pace.

Week 2 Session 4 Tempo Run

This 15-minute session is the same workout every week. The only difference is in the coaching prompts. You can use it to compare your results from week to week.

Week 3: Injury-Proof Your Running

In this third week, you’ll learn how to avoid making some common mistakes with your running form so you can run, well into your 90s!

Week 3 Session 1 Learn About

This is a 30-minute session that teaches you all about how to avoid making some common running form mistakes.

Week 3 Session 2 Practice

This is a 30-minute session that is similar to the first session, but focuses more on practicing and applying everything you’ve learned so far.

Week 3 Session 3 Speed Work

This 18 1/2-minute session will have you repeat five intervals of 30-seconds of running/one-minute of walking. Each 30-second running interval is at a very fast/sprinting pace.

Week 3 Session 4 Tempo Run

This 15-minute session is the same workout every week. The only difference is in the coaching prompts. You can use it to compare your results from week to week.

Week 4: Putting it All Together

In this fourth and final week, you’ll review everything you learned in the program so far. Congrats!

Week 4 Session 1 Learn About

This is a 30-minute session that reviews everything you learned in the program so far.

Week 4 Session 2 Practice

This is a 30-minute session that is similar to the first session, but focuses more on practicing and applying everything you’ve learned so far.

Week 4 Session 3 Speed Work

This 20-minute session will have you repeat six intervals of 30-seconds of running/one-minute of walking. Each 30-second running interval is at a very fast/sprinting pace.

Week 4 Session 4 Tempo Run

This 15-minute session is the same workout every week and this is your final one. Use it to compare your performance to your first Tempo Run.

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