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WALKING WORKOUTS
WALK/RUN WORKOUTS
INSTRUCTIONAL WORKOUTS Run at a moderate pace while learning the basics of good running form.
PROGRESSION RUNS Start slow, and gradually work up to a faster pace with each song change.
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.
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.
LONG RUNS Long runs build endurance and mental confidence.
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
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
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
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
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
Session 2 Practice Optimizing Your Cadence
Session 3 Speed Work
Session 4 Tempo Run
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
Week 1 Practice Optimizing Your Cadence
Week 1 Speed Work
Week 1 Tempo Run
WEEK 2: MAXIMIZE YOUR STRIDE
Week 2 Learn About Maximizing Your Stride
Week 2 Practice Maximizing Your Stride
Week 2 Speed Work
Week 2 Tempo Run
WEEK 3: INJURY-PROOF YOUR RUNNING
Week 3 Learn About Injury-Proofing Your Running
Week 3 Practice Injury-Proofing Your Running
Week 3 Speed Work
Week 3 Tempo Run
WEEK 4: PUTTING IT ALL TOGETHER
Week 4 Putting it all Together
Week 4 Practice Putting it all Together
Week 4 Speed Work
Week 4 Tempo Run
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
Week 1 Practice
Week 1 Speed Work
Week 1 Tempo Run
WEEK 2: STRIDE LENGTH & PERFORMANCE
Week 2: Core Info
Week 2 Practice
Week 2 Speed Work
Week 2 Tempo Run
WEEK 3: OVERSTRIDING & HEEL STRIKING
Week 3: Core Info
Week 3 Practice
Week 3 Speed Work
Week 3 Tempo Run
WEEK 4: RUNNING INTERVALS
Week 4: Core Info
Week 4 Practice
Week 4 Speed Work
Week 4 Tempo Run
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)