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Off to a Running Start Workouts & Music Playlists

WORKOUTS & PLAYLISTS

Walking Workouts

Intro to Cadence Walking

Learn how to step to the beat with this 30-minute all walking session.

EZ Walking

30-minute all walking session in the 135 to 140 BPM range.

Treadmill Walking

30-minute all walking session with treadmill instructions in the 135 to 140 BPM range.

Running Workouts

Running Cadence Tutorial

This five-minute session teaches how to run to the beat. Start here if cadence running is new to you.

Intro to Running

This 30-minute session starts with walking and adds short bursts of running throughout.

Cadence & Form

This 30-minute session teaches what running cadence is, why it’s important, and how it can reduce your chances of incurring injuries. Also find out how making small adjustments to your arms, hips, and ankles can improve your running economy. (173-176 BPM)

Stride Length & Performance

This 30-minute session teaches why increasing the length of your stride isn’t about reaching your leg out further in front of you when you run. Also, learn how increasing it the right way can dramatically improve your overall running performance. (173-176 BPM)

Overstriding & Heel Striking

This 30-minute session teaches that changing your running form should be done systematically and gradually. Learn how to improve your running form while reducing vertical oscillation and GRF (ground reaction force) when you run to help you run longer and faster. (173-176 BPM)

Interval Workouts

Running Intervals

This 30-minute session teaches that the best way to improve your cadence is to add short bursts of faster running into your running program. It will help you run intervals by following the beat of the music, eliminating the need to check your watch during your workout. (173-176 BPM)

Cadence Burst 165

This 35-minute session starts with a five-minute warm-up walk, then repeats a one-minute run at 165 BPM with a two-minute walk, ten times.

Cadence Burst 170

This 35-minute session starts with a five-minute warm-up walk, then repeats a one-minute run at 170 BPM with a two-minute walk, ten times.

Cadence Burst 175

This 35-minute session starts with a five-minute warm-up walk, then repeats a one-minute run at 175 BPM with a two-minute walk, ten times.

Cadence Burst 180

This 35-minute session starts with a five-minute warm-up walk, then repeats a one-minute run at 180 BPM with a two-minute walk, ten times.

Cadence Burst 186

This 35-minute session starts with a five-minute warm-up walk, then repeats a one-minute run at 186 BPM with a two-minute walk, ten times.

Cadence Burst 194

This 35-minute session starts with a five-minute warm-up walk, then repeats a one-minute run at tempos up to 194 BPM with a two-minute walk, ten times.

Long Intervals

This one-hour session starts with a five-minute warm-up run, then alternates two minutes of fast sprinting (180 BPM) with two-and-a-half minutes of slow running twelve times, and ends with a five-minute cool-down walk.

Speed Play Workouts

Running Ladder 1

This three-and-a-half-minute session starts with a one-minute warm-up run at 170 BPM. Afterwards, you’ll start climbing up a ladder with “rungs” that are 15-seconds long, one beat-per-minute increase at a time, until you get to 180 BPM.

Running Ladder 2

This seven-minute session starts with a one-minute warm-up run at 170 BPM. Afterwards, you’ll start climbing up a ladder with “rungs” that are 30-seconds long, one beat-per-minute increase at a time, until you get to 180 BPM.

Running Ladder 3

This eight-and-a-half-minute session starts with a one-minute warm-up run at 170 BPM. Afterwards, you’ll start climbing up a ladder with “rungs” that are 45-seconds long, one beat-per-minute increase at a time, until you get to 180 BPM.

Running Ladder 4

This ten-minute session starts with a one-minute warm-up run at 170 BPM. Afterwards, you’ll start climbing up a ladder with “rungs” that are one-minute long, one beat-per-minute increase at a time, until you get to 180 BPM.

Tempo Workouts

Tempo Run 175

This 10-minute session is made of ten one-minute songs, each at 175 BPM.

Tempo Run 180

This 10-minute session is made of ten one-minute songs, each at 180 BPM.

Tempo Run 185

This 10-minute session is made of ten one-minute songs, each at 185 BPM.

Long Runs

Long Run 166-170

This 2-hour session is made of twelve five-minute songs, ranging between 166 and 170 BPM.

Long Run 172-176

This 2-hour session is made of twelve five-minute songs, ranging between 172 and 176 BPM.

Long Run 178-182

This 2-hour session is made of twelve five-minute songs, ranging between 178 and 182 BPM.

Running Music Playlists

Click on a link to launch a Spotify running playlist. All playlists have at least 20 songs and are from mixed genres–mostly heavy metal, rock, rap, pop, and country. You need a free Spotify account to be able to access.