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WALKING WORKOUTS
This 30-min all walking session will teach you how to walk to the beat, as well as point out the benefits of walking for improved health. It’s the perfect way to get started with Off to a Running Start!
This is a 15-minute all-walking session. During this workout, you’ll learn all about proper walking form. And once you know how to walk correctly, they’ll be no stopping what you can do and where you can go.
This is a 20-minute all-walking session, with tempos in the 131-133 beats per minute range. In this session you’ll practice walking with good form and learn about the benefits of walking.
This 30-min all walking session, with tempos in the 135-140 BPM range, contains tips & tricks to keep you motivated throughout the workout.
This 30-min all walking session provides music at a steady walking cadence in the 135-140 BPM range.
This 30-minute all walking session, with tempos in the 135-140 BPM range, was designed specifically to be done on a treadmill and contains tips & tricks to keep you motivated throughout the workout.
This 35-min session starts with a five-minute warm-up walk, and then alternates two-minutes of slow walking (130 steps per minute) with one-minute of fast walking (138 steps per minute), repeated ten times.
This is a 25-minute all-walking session. During this session, you’ll continue to practice walking with good form and increasing your cadence while doing some interval walking (known as a Cadence Burst session). After a five minute warm-up walk, you’ll alternate one minute of fast walking with two minutes of slow walking, for a total of 15 minutes, and then end with a five minute cool-down walk. Each fast walking section is called a burst.
WALK/RUN WORKOUTS
Add short bursts of running in this 30-minute mostly-walking session as you transition from walking to running. Running segments start at 15 seconds and progress up to one minute.
This is a 35-minute walk/run session, where you’ll warm up for five minutes with an easy walk, then complete ten intervals (two mins walking one minute running at 160 steps per minute). Each running segment is called a “burst”, and you should use them as an opportunity to work on your cadence and form.
This is a 40-minute walk/run session, where you’ll warm up for five minutes with an easy walk, then complete ten intervals (two mins walking one minute running at 165 steps per minute) and then cool down with a five- minute walk. Each running segment is called a “burst”, and you should use them as an opportunity to work on your cadence and form.
This is a 40-minute walk/run session, where you’ll warm up for five minutes with an easy walk, then complete ten intervals (two mins walking one minute running between 171 and 175 steps per minute) and then cool down with a five- minute walk. Each running segment is called a “burst”, and you should use them as an opportunity to work on your cadence and form.
This is a 40-minute walk/run session, where you’ll warm up for five minutes with an easy walk, then complete ten intervals (two mins walking one minute running between 171 and 175 steps per minute) and then cool down with a five- minute walk. Each running segment is called a “burst”, and you should use them as an opportunity to work on your cadence and form.
This is a 40-minute walk/run session, where you’ll warm up for five minutes with an easy walk, then complete ten intervals (two mins walking one minute running between 171 and 175 steps per minute) and then cool down with a five- minute walk. Each running segment is called a “burst”, and you should use them as an opportunity to work on your cadence and form.
This is a 35-minute walk/run session, where you’ll warm up for five minutes with an easy walk, then complete ten intervals (two mins walking one minute running at 180 steps per minute) and then cool down with a five- minute walk. Each running segment is called a “burst”, and you should use them as an opportunity to work on your cadence and form.
This is a 35-minute walk/run session, where you’ll warm up for five minutes with an easy walk, then complete ten intervals (two mins walking one minute running between 184 and 186 steps per minute) and then cool down with a five- minute walk. Each running segment is called a “burst”, and you should use them as an opportunity to work on your cadence and form.
This is a 35-minute walk/run session, where you’ll warm up for five minutes with an easy walk, then complete ten intervals (two mins walking one minute running between 188 and 194 steps per minute) and then cool down with a five- minute walk. Each running segment is called a “burst”, and you should use them as an opportunity to work on your cadence and form.
INSTRUCTIONAL WORKOUTS Run at a moderate pace while learning the basics of good running form.
This short session will teach you how to step to the beat, which is the cornerstone of all Off to a Running Start workouts.
This 30-minute session teaches what running cadence is, why it’s important, and how it can reduce your chances of incurring injuries. You’ll also find out how making small adjustments to your arm swing, hips, and forward lean can help you improve your running economy.
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)
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)
PROGRESSION RUNS Start slow, and gradually work up to a faster pace with each song change.
This short 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 BPM increase at a time, until you get to 180 BPM.
This short 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 BPM increase at a time, until you get to 180 BPM. Stay strong all the way to the top!
This short 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 BPM increase at a time, until you get to 180 BPM.
This 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 BPM increase at a time, until you get to 180 BPM. It’s the most challenging ladder we have!
TEMPO RUNS Our tempo runs will have you running at a consistent pace for ten minutes. Choose the one that will push you to your limit.
This is a 10-minute speed work session with music at a consistent 160 BPM. The song changes every minute, to help you count down the time and stay strong until the end.
This is a 10-minute speed work session with music at a consistent 175 BPM. The song changes every minute, to help you count down the time and stay strong until the end.
This is a 10-minute speed work session with music at a consistent 180 BPM. The song changes every minute, to help you count down the time and stay strong until the end.
This is a 10-minute speed work session with music at a consistent 185 BPM. The song changes every minute, to help you count down the time and stay strong until the end.
INTERVAL RUNS These are workouts that contain short or long bursts of intense effort separated by segments of slower running, jogging or walking. These running workouts help increase speed and boost running economy, efficiency and fatigue resistance.
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.
This one-hour session starts with a 5-minute warm-up jog, followed by twelve fast/slow running intervals (two minutes of fast running/two-and-a-half minutes of slow jogging), and ending with a 5-minute cool-down walk. For average runners, the intervals should simulate 400-meter repeats.
LONG RUNS Long runs build endurance and mental confidence.
This 2-hour session is made of twelve five-minute songs, ranging between 166 and 170 BPM. Long runs will improve your endurance, showing you just how far you can push yourself before feeling fatigued, giving you the confidence you’ll need to perform well while racing.
This 2-hour session is made of twelve five-minute songs, ranging between 172 and 176 BPM. Long runs will improve your endurance, showing you just how far you can push yourself before feeling fatigued, giving you the confidence you’ll need to perform well while racing.
This 2-hour session is made of twelve five-minute songs, ranging between 178 and 182 BPM with very little audio guidance. Long runs will improve your endurance, showing you just how far you can push yourself before feeling fatigued, giving you the confidence you’ll need to perform well while racing.
TRAINING PROGRAMS
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
This 10-minute all walking session should be completed at the beginning of your first week. During this workout, you’ll learn what cadence is, why it’s important, and how to step to the beat.
OPTIONAL PLAYLISTS
Slow Walk to Pop Music:
SPOTIFY | APPLE MUSIC
Slow Walk to Rock Music:
SPOTIFY | APPLE MUSIC
Progression Walk 120-130:
SPOTIFY | APPLE MUSIC
WB4U Run Week 2 Instruction
This 15-minute all-walking session should be completed at the beginning of your second week. During this workout, you’ll learn all about proper walking form. And once you know how to walk correctly, they’ll be no stopping what you can do and where you can go.
OPTIONAL PLAYLISTS
Moderate Walk to Pop Music:
SPOTIFY | APPLE MUSIC
Moderate Walk to Rock Music:
SPOTIFY | APPLE MUSIC
Progression Walk 120-130:
SPOTIFY | APPLE MUSIC
WB4U Run Week 3 Instruction
This 20-minute all-walking session should be completed at the beginning of your third week. During this workout, you’ll practice walking with good form and learn about the benefits of walking.
OPTIONAL PLAYLISTS
Moderate Walk to Pop Music:
SPOTIFY | APPLE MUSIC
Moderate Walk to Rock Music:
SPOTIFY | APPLE MUSIC
Progression Walk 130-140:
SPOTIFY | APPLE MUSIC
WB4U Run Week 4 Instruction
This 25-minute all-walking session should be completed at the beginning of your final week. During this session, you’ll continue to practice walking with good form and increasing your cadence while doing some interval walking (known as a Cadence Burst session). After a five minute warm-up walk, you’ll alternate one minute of fast walking with two minutes of slow walking, for a total of 15 minutes, and then end with a five minute cool-down walk. Each fast walking section is called a burst.
OPTIONAL PLAYLISTS
Fast Walk to Pop Music:
SPOTIFY | APPLE MUSIC
Fast Walk to Rock Music:
SPOTIFY | APPLE MUSIC
Progression Walk 130-140:
SPOTIFY | APPLE MUSIC
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.
Session 1 Learn About Optimizing Your Cadence
This is a 30-minute session that teaches you how to optimize your cadence, which is one of the two main factors that affects overall running speed.
Session 2 Practice Optimizing Your Cadence
In this 30-minute session, you’ll focus on practicing and applying everything you’ve learned about optimizing your cadence in the first session.
Session 3 Speed Work
In this 25-minute session, you’ll complete ten interval repeats (30-seconds running/one-minute walking). Each 30-second running interval is at a fast (sprinting) pace.
Session 4 Tempo Run
This is a 15-minute session that starts with a five-minute warm-up walk, the continues with five minutes of fast running, and ends with a five-minute cool-down walk. Use it to benchmark your end-of-the-week progress.
The FUNdamentals of Running Training Program This is a 4-week Walk/Run training program that will teach you the basics of good running form while gradually helping you increase your running cadence.
WEEK 1: OPTIMIZE YOUR CADENCE
Week 1 Learn About Optimizing Your Cadence
This is a 30-minute session that teaches you how to optimize your cadence, which is one of the two main factors that affects overall running speed. Ultimately, you should aim to be able to run comfortably for long distances at a cadence that is near 180 steps per minutes. But everyone is different and your ideal cadence may wind up being a little higher or lower than this.
Week 1 Practice Optimizing Your Cadence
In this 30-minute session, you’ll focus on practicing and applying everything you’ve learned about optimizing your cadence.
Week 1 Speed Work
This 15-minute session, you’ll complete three repeats (30-seconds running/one-minute walking). Each 30-second running interval is at a fast (sprinting) pace.
Week 1 Tempo Run
This 15-minute session is the same workout every week; the only difference is in the coaching prompts. Record how far you go during the fifteen minutes each week and use it as a way to benchmark your progress from week to week.
WEEK 2: MAXIMIZE YOUR STRIDE
Week 2 Learn About Maximizing Your Stride
This is a 30-minute session that teaches you all about how to maximize the length of your stride, which is the second factor that affects your overall running speed.
Week 2 Practice Maximizing Your Stride
In this 30-minute session, you’ll focus on practicing and applying everything you’ve learned about maximizing your stride.
Week 2 Speed Work
In this 17-minute session, you’ll complete four repeats (30-seconds running/one-minute walking). Each 30-second running interval is at a fast (sprinting) pace.
Week 2 Tempo Run
This 15-minute session is the same workout every week; the only difference is in the coaching prompts. Record how far you go during the fifteen minutes each week and use it as a way to benchmark your progress from week to week.
WEEK 3: INJURY-PROOF YOUR RUNNING
Week 3 Learn About Injury-Proofing Your Running
This is a 30-minute session that teaches you how to avoid making some common running form mistakes.
Week 3 Practice Injury-Proofing Your Running
In this 30-minute session, you’ll focus on practicing and applying everything you’ve learned about injury-proofing your running.
Week 3 Speed Work
In this 18 1/2-minute session, you’ll complete five repeats (30-seconds running/one-minute walking). Each 30-second running interval is at a fast sprinting pace.
Week 3 Tempo Run
This 15-minute session is the same workout every week; the only difference is in the coaching prompts. Record how far you go during the fifteen minutes each week and use it as a way to benchmark your progress from week to week.
WEEK 4: PUTTING IT ALL TOGETHER
Week 4 Putting it all Together
In this 30-minute session, you’ll review everything you learned during the first three weeks of the program.
Week 4 Practice Putting it all Together
In this 30-minute session, you’ll practice everything you learned during the first three weeks of the program.
Week 4 Speed Work
In this 20-minute session, you’ll complete six repeats (30-seconds running/one-minute walking). Each 30-second running interval is at a fast sprinting pace.
Week 4 Tempo Run
This 15-minute session is the same workout every week; the only difference is in the coaching prompts. Record how far you go and use it as a way to benchmark your progress from Week 1.
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 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. (165-170 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 & 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. (170-175 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 & 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 (175-180 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. (175-180 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.
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
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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
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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)