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Walking Intervals 2
Cadence Burst 160 BPM
Cadence Burst 165 BPM
Cadence Burst 170
Cadence Burst 170-175 BPM
Cadence Burst 175
Cadence Burst 180 BPM
Cadence Burst 184-186 BPM
Cadence Burst 188-194 BPM
INSTRUCTIONAL WORKOUTS Run at a moderate pace while learning the basics of good running form.
Learn About Running Cadence & Form
Learn About Overstriding & Heel Striking
Learn About Stride Length & Performance
Running Ladder: 30-sec Rungs
Running Ladder: One-min Rungs
Intro to Running Intervals
Long Running Intervals
Long Run 166-170 BPM (Slow)
Long Run 172-176 BPM (Moderate)
Long Run 178-182 BPM (Fast)
Off to a Running Start training programs will help you achieve your running goals faster. All of our programs leverage stepping to the beat to help you gradually improve your cadence over time. Also, you’ll learn how to run with good form, and practice what you learn to reinforce good habits. Download and print the training materials to get the most out of each program.
Note: Even though many of our running programs utilize a run/walk format, their purpose is to help you become a better, faster runner.
WB4U Run Training Program This is a 4-week walking training program that will teach you the basics of good walking form while gradually helping you increase your walking cadence. It's the perfect way for non-runners to get strong enough to start a running program.
Note: The downloadable training plan provides a full set of instructions for how to complete the Walk Before You Run Training Program.
WB4U Run Week 1 Instruction
WB4U Run Week 2 Instruction
WB4U Run Week 3 Instruction
WB4U Run Week 4 Instruction
The 100 Minutes to a Faster You Training Program The 100-Minutes to a Faster You Training Program is based on a run/walk training methodology. You’ll be alternating running with walking for most of the sessions. The key is to focus on improving your cadence and form while you’re running, and to use the walking portions for rest and recovery. Note: You should be able to run comfortable at 170 steps per minute or higher, to be able to start this program.
WEEK 1: OPTIMIZE YOUR CADENCE
Week 1 Learn About Optimizing Your Cadence
WEEK 2: MAXIMIZE YOUR STRIDE
WEEK 3: INJURY-PROOF YOUR RUNNING
WEEK 4: PUTTING IT ALL TOGETHER
The Off to a Running Start Training Program This is a 4-week, all running training program that will teach you how to run with proper form while helping you to gradually increase your running cadence from 165 steps per minute to 180. You can integrate the 16 workouts into your regular training week by substituting the workouts with those in your current training plan, or simply do them in addition to your regular workouts if you typically run more than 10 miles per week.
WEEK 1: CADENCE & FORM
WEEK 2: STRIDE LENGTH & PERFORMANCE
WEEK 3: OVERSTRIDING & HEEL STRIKING
WEEK 4: RUNNING INTERVALS
180 BPM Running
Running to the Beat Volumes 1 & 2
As you work on optimizing your cadence, you may want to practice running for a sustained period of time at 180 steps per minute. I’ve published two albums on Spotify, Apple Music, and other streaming music sites under the artist name Jupiter Running Girl, with tracks all set to a tempo of 180 BPM.
Tap on a track below to play it, or access each album on Spotify or Apple Music using the buttons.
Running to the Beat Volume 1
Track 1: Introduction (2:28)
Track 2: The Importance of Cadence (2:01)
Track 3: Cadence and Injury Reduction (3:05)
Track 4: Cadence and Running Economy (1:00)
Track 5: Hip Drive (2:00)
Track 6: Forward Lean (3:16)
Track 7: Arm Swing (3:02)
Track 8: Running Form Reminders (4:23)
Track 9: Cadence vs. Pace (2:37)
Track 10: Cadence and Stride Length (5:00)
Track 11: Flight Time (3:28)
Track 12: Safely Increasing Stride (2:00)
Track 13: Flight Time Practice (2:37)
Track 14: Height vs. Speed (2:45)
Track 15: Incorporate Changes Slowly (1:41)
Track 16: Final Reminders (5:00)
Running to the Beat Volume 2
Track 1: Introduction (2:28)
Track 2: What is Heel Striking? (2:01)
Track 3: Running Barefoot (3:00)
Track 4: Overstriding & Heel Striking (1:00)
Track 5: Fast Feet (2:00)
Track 6: Foot Strike (4:20)
Track 7: Running Form Reminders (2:49)
Track 8: Sweep, Don’t Pound (2:46)
Track 9: Stride Length & Cadence (1:30)
Track 10: Form Check (4:05)
Track 11: Introduction to Intervals (3:33)
Track 12: Benefits of Interval Training (2:00)
Track 13: Time-Based Intervals (2:44)
Track 14: Interval Practice (4:18)
Track 15: Cadence & Form Review (3:34)