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Off to a Running Start Training Programs

TRAINING PROGRAMS

100 Minutes to a Faster You Training Program

Complete all 16 workouts over four weeks to improve your overall running fitness!

The FUNdamentals of Running Training Program

Complete all 16 workouts over four weeks to improve your overall running fitness!

ORS Training Program

Complete all 16 workouts over four weeks to improve your overall running fitness!

Week 1: Cadence and Form

Week 1 Core Info

This 30-minute session teaches the basics of cadence and form. This week, you’ll be running at a fairly slow cadence (165-170 BPM) so you can focus on form improvements.

Week 1 Practice

This 20-minute session enables you to practice everything you learned in the first session about cadence and form. (165-169 BPM)

Week 1 Speed Work

This 30-minute session is called Running Mountains. In it, you’ll follow the tempo of the music to climb up and down six mountains of varying heights. (164-178 BPM)

Week 1 Tempo Run

This is a 10-minute tempo run. Run to ten different songs at 170 BPM while applying everything you learned throughout the week about cadence and form.

Week 2: Stride Length and Performance

Week 2 Core Info

This 30-minute session teaches all about stride length and how it affects your overall performance. This week, you’ll be running at a moderate cadence (170-175 BPM).

Week 2 Practice

This 20-minute session enables you to practice everything you learned in the core information session about stride length and performance. (170-174 BPM)

Week 2 Speed Work

This 30-minute session is called Long Repeats. In it, you’ll follow the tempo of the music that alternates slow with fast every two-and-a-half minutes. (170-177 BPM)

Week 2 Tempo Run

This is a 10-minute tempo run. Run to ten different songs at 175 BPM while applying everything you learned throughout the week about stride length and performance.

Week 3: Overstriding and Heel Striking

Week 3 Core Info

This 30-minute session teaches about the dangers of overstriding and heel striking. This week, you’ll be running at a moderately fast cadence (175-179 BPM).

Week 3 Practice

This 20-minute session enables you to practice everything you learned in the core information session about avoiding the dangers of overstriding and heel striking. (175-179 BPM)

Week 3 Speed Work

This 30-minute session is called Running Ladders. In it, you’ll follow the tempo of the music and climb to the top of four ladders, each of varying heights. (170-180 BPM)

Week 3 Tempo Run

This is a 10-minute tempo run. Run to ten different songs at 180 BPM while applying everything you learned throughout the week about the dangers of overstriding and heel striking.

Week 4: Running Intervals

Week 4 Core Info

This 30-minute session teaches about the benefits of running intervals and will have you try a few running sprints. (180-186 BPM)

Week 4 Practice

This 20-minute session reviews everything you learned in the core information session about running intervals plus what you learned in all four weeks of the program. (180 BPM)

Week 4 Speed Work

This 30-minute session is called Running Intervals. In it, you’ll follow the tempo of the music to run sprinting intervals of varying lengths, with walk breaks in between. (Sprints up to 190 BPM)

Week 4 Tempo Run

This is a 10-minute tempo run. Run to ten different songs at 185 BPM while reviewing everything you learned in the entire four-week program.