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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.
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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.
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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.
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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).
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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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ORS Membership Resources Tap or Click on an Image

How To Videos

Documentation & Guides

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100 Minutes to a Faster You Training Program

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/Run Workouts

Running Workouts

Cadence-Based Music Playlists

Spotify Playlists

Apple Music Playlists

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