Off to a Running Start Membership Home Page
Go to Resources below to learn more about the training programs, workouts, and playlists.
The 100-Minutes to a Faster You training program consists of four workouts, designed to be completed over the course of a week. The program utilizes a RUN/WALK FORMAT, and will teach you about running cadence and the basics of good running form. Each session starts with a 5-min warm-up walk and ends with a 5-min cool-down walk.
The FUNdamentals of Running training program consists of 16 workouts, designed to be completed over the course of a month. The program utilizes a RUN/WALK FORMAT, and will teach you about running cadence and the basics of good running form. Each session starts with a 5-min warm-up walk and ends with a 5-min cool-down walk.
The Off to a Running Start training program consists of 16 running workouts of increasing cadence, designed to be completed over the course of a month. The program will teach you about running cadence and the basics of good running form, including an introduction to running intervals.
Stand-Alone Workouts are designed to be used whenever and wherever you’d like. Use them to supplement your training program or as a break from your normal routine. There are three main categories of workouts: walking, run/walk, and running, and many different varieties from which to choose (including tempo runs, long runs, speed work, and more).
Use a Cadence-Based Music Playlists when you feel like running to music with no instruction or coaching. Playlists are organized by tempo (BPM), genre, and/or decade. Find your favorites and use them when you feel like walking or running to the beat. Playlists require that you have either a Spotify or Apple Music account.
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100 Minutes to a Faster You Training Program
- Session 1: Learn About Optimizing Your Cadence
- Session 2: Practice Optimizing Your Cadence
- Session 3: Speed Work
- Session 4: Tempo Run
The FUNdamentals of Running Training Program
- Week 1
- Learn About Optimizing Your Cadence
- Practice Optimizing Your Cadence
- Speed Work
- Tempo Run
- Week 2
- Learn About Maximizing Your Stride
- Practice Maximizing Your Stride
- Speed Work
- Tempo Run
- Week 3
- Learn About Injury-Proofing Your Running Form
- Practice Injury-Proofing Your Running Form
- Speed Work
- Tempo Run
- Week 4
- Learn About Putting it All Together
- Practice Putting it All Together
- Speed Work
- Tempo Run
The Off to a Running Start Training Program
- Week 1
- Learn About Running Cadence & Form
- Practice Running Cadence & Form
- Speed Work: Running Mountains
- Tempo Run
- Week 2
- Learn About Stride Length & Performance
- Practice Stride Length & Performance
- Speed Work: Long Repeats
- Tempo Run
- Week 3
- Learn About Overstriding & Heel Striking
- Practice Overstriding & Heel Striking
- Speed Work: Running Ladders
- Tempo Run
- Week 4
- Learn About Running Intervals
- Practice Running Intervals
- Speed Work: Running Intervals
- Tempo Run
Stand-Alone Workouts
Walking Workouts
- Walk to the Beat Tutorial
- Walk to the Beat Session 1
- Walk to the Beat Session 1 (for Treadmill)
- Walk to the Beat Session 2
- Walking Intervals