PODRUNNER: INTERVALS -- Workout music for tempo-based exercise

45 minutes from 135 to 145 BPM. Not the end, not the beginning, but the end of the beginning. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Dow...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_graduation.mp3

40 minutes from 130 to 140 BPM. Official final week! (Graduation Mix next week) Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_9.mp3

38 minutes - 130 to 140 BPM. Near the finish line now! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectri...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_8.mp3

34 minutes - 130 to 140 BPM. Interchangeable with Week 6 Mix 3, if you want some variety this week! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectri...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_7.mp3

34 minutes - 130 to 140 BPM. Big push! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 0...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_6_mix_3.mp3

32 minutes from 130 to 140 BPM. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Arma...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_6_mix_2.mp3

Three mixes again this week! 33 minutes from 131 to 141 BPM. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groove...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_6_mix_1.mp3

28 minutes from 130 to 140 BPM. Interesting info on the first 10 minutes of a run. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable S...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_5_mix_3.mp3

You are at the halfway point in your 5K journey! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com ...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_5_mix_2.mp3

Three workouts this week, and three in Week 6! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PL...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_5_mix_1.mp3

It's all about the music mediating mind and body. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_4.mp3

Focus on routine as a route to the Zone, and on not being hard on yourself. Program Outline, Progress Chart, Tips, and More at https://www.podrunner.com/first-day-to-5k-v2.html Donations, Merchan...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_3.mp3

This week you focus on form to improve efficiency, reduce injury risk, and help reduce soreness. Program Outline, Progress Chart, Tips, and More at https://www.podrunner.com/first-day-to-5k-v2.ht...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_2.mp3

From your first workout to a full 5K/3.2-mile run in just 9 weeks! This first mix gets you off the couch and out the door! Program Outline, Progress Chart, Tips, and More at https://www.podrunner...

https://traffic.libsyn.com/secure/podrunner/first_day_to_5k_v2_week_1.mp3

This one-hour mix increases by 1 BPM every 5 minutes. Perfect for those recovering from injury or absence, or for walkers looking to add a bit more exercise to their routine. Donations, Merchandi...

https://traffic.libsyn.com/secure/podrunner/100-110bpm_those_gentle_voices.mp3

Let the music lift you from a casual pace to a power walk! Speed increases by 1 BPM every 3 minutes. 120 BPM lasts 5 minutes, then a slowing cool-down brings it all home. Donations, Merchandise, ...

https://traffic.libsyn.com/secure/podrunner/100-120bpm_escalator.mp3

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace. This mix increases by one BPM every five mi...

https://traffic.libsyn.com/podrunner/115-120bpm_recovery_mix_4.5.mp3

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five mi...

https://traffic.libsyn.com/podrunner/110-115bpm_recovery_mix_3.5.mp3

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five mi...

https://traffic.libsyn.com/podrunner/105-110bpm_recovery_mix_2.5.mp3

Returning to training after injury, surgery, long absence? This mix is meant to help you work your way back. Time markers every 10 minutes let you measure your progress. Consult your doctor befor...

https://traffic.libsyn.com/podrunner/105bpm_recovery_mix_02.mp3

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! Consult your doctor before training, take b...

https://traffic.libsyn.com/podrunner/100-105bpm_recovery_mix_1.5.mp3

Returning to training after injury, surgery, long absence? This mix is meant to help you work your way back. Time markers every 10 minutes let you measure your progress. Consult your doctor befor...

https://traffic.libsyn.com/podrunner/100bpm_recovery_mix_01.mp3

This beginning-level High Intensity Interval Training workout is also great for anyone on the go. Pick three exercises. Alternate between each exercise and a 30-second rest. Do three rounds. Ten ...

https://traffic.libsyn.com/podrunner/150bpm_travel_tone_30-30.mp3

This beginner-level HIIT workout consists of five full-out, 45-second exercises, each followed by a 15-second rest. Repeat this pattern three times. For links to HIIT exercises and a printable an...

https://traffic.libsyn.com/podrunner/150bpm_three_to_one_-_45-15.mp3

This workout consists of three consecutive one-minute exercises. Do the first set twice. Do the next two sets three times. Chimes and vocal instructions will let you know when to switch to a new ...

https://traffic.libsyn.com/podrunner/150bpm_hiit_and_run.mp3

30 seconds full-out, 30 seconds of rest. Ten sets total for a great intermediate-level Interval workout! Donations, Merchandise, Newsletter, more: https://www.podrunner.com PLAYLIST: 01. BreKeke ...

https://traffic.libsyn.com/podrunner/150bpm_one_to_one_-_30-30.mp3

Very simple and hugely effective: Sprint full-out for 30 seconds, then rest for 4 minutes. Do that five times and you are done! Donations, Merchandise, Newsletter, more: https://www.podrunner.com...

https://traffic.libsyn.com/podrunner/180bpm_sprintervals.mp3

Even further beyond traditional Tabata High Intensity Interal Training! Four back-to-back, 30-second, full-on intervals separated by 30-second rests. Workout routine suggestions, printable workou...

https://traffic.libsyn.com/podrunner/150bpm_super_tabata.mp3

Go a step beyond the traditional Tabata HIIT workout! Guide and info available at https://www.podrunner.com/tabata.html Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01....

https://traffic.libsyn.com/podrunner/150bpm_tabata_plus.mp3

From 150 to 180 BPM in 10-minute steps. Don't worry about reaching the end -- just set your sights on the next segment next time! Newsletter, merchandise, donations: https://www.podrunner.com BPM...

https://traffic.libsyn.com/podrunner/150-160-170-180bpm_mesa.mp3

Part 3 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. Charts and info available at podrunner.com/bevelup.html Newsletter, merchandis...

https://traffic.libsyn.com/podrunner/160-180bpm_bevel_up_3.mp3

Part 2 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. Charts and info available at podrunner.com/bevelup.html Newsletter, merchandis...

https://traffic.libsyn.com/podrunner/160-180bpm_bevel_up_2.mp3

Part 1 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. He...

https://traffic.libsyn.com/podrunner/160-180bpm_bevel_up_1.mp3

The original, basic, no-frills, 4-minute Tabata workout! See www.podrunner.com/tabata for workout ideas, info, and links. Newsletter, merchandise, donations: https://www.podrunner.com BPM CHART 3...

https://traffic.libsyn.com/podrunner/150-180bpm_pure_tabata.mp3

This 30-minute interval workout series is fantastic for improving cardio, endurance, and speed. There are 3 sets of 5-minute runs followed by a short sprints. The sprints get 30 seconds longer as...

https://traffic.libsyn.com/podrunner/150-170bpm_driving_spikes.mp3

This 30-minute interval workout is fantastic for improving cardio, endurance, and speed. There are 3 sets of 5-minute runs followed by a short sprints. The sprints get 30 seconds longer as you go...

https://traffic.libsyn.com/podrunner/155-175bpm_driving_spikes.mp3

This 30-minute interval workout series is fantastic for improving cardio, endurance, and speed. There are 3 sets of 5-minute runs followed by a short sprints. The sprints get 30 seconds longer as...

https://traffic.libsyn.com/podrunner/165-185bpm_driving_spikes.mp3

Cutting-edge research shows that this High Intensity Interval Training workout equals the conditioning provided by 45 minutes of moderate exercise. Visit podrunner.com/tabata for more Tabata work...

https://traffic.libsyn.com/podrunner/140bpm_ten_minute_tabata.mp3

Joggers and moderate-speed runners: Increase speed, endurance, and calorie burn. BPM CHART 10 minutes @ 155 BPM 10 minutes @ 170 BPM 10 minutes @ 155 BPM Newsletter, merchandise, donations: https...

https://traffic.libsyn.com/podrunner/155-170-155bpm_jog_run_jog.mp3

Joggers and moderate-speed runners: Increase speed, endurance, and calorie burn. BPM CHART 10 minutes @ 165 BPM 10 minutes @ 180 BPM 10 minutes @ 165 BPM Newsletter, merchandise, donations: https...

https://traffic.libsyn.com/podrunner/165-180-165bpm_jog_run_jog.mp3

Joggers and moderate-speed runners: Increase speed, endurance, and calorie burn. BPM CHART 10 minutes @ 160 BPM 10 minutes @ 175 BPM 10 minutes @ 160 BPM Newsletter, merchandise, donations: https...

https://traffic.libsyn.com/podrunner/160-175-160bpm_jog_run_jog.mp3

The most efficient, calorie-burning 20-minute workout ever. Visit podrunner.com/tabata for more Tabata info, suggested exercises, and a full workout chart. Newsletter, merchandise, donations: htt...

https://traffic.libsyn.com/podrunner/125bpm_tribal_tabata.mp3

This three-part series uses Ramp Interval Speed Training for a gentler, less impactful way to help you increase speed and endurance. Newsletter, merchandise, donations: https://www.podrunner.com ...

https://traffic.libsyn.com/podrunner/150-180bpm_dragonback_03.mp3

This three-part series uses Ramp Interval Speed Training for a gentler, less impactful way to help you increase speed and endurance. Newsletter, merchandise, donations: https://www.podrunner.com ...

https://traffic.libsyn.com/podrunner/155-180bpm_dragonback_02.mp3

This three-part series uses Ramp Interval Speed Training for a gentler, less impactful way to help you increase speed and endurance. Newsletter, merchandise, donations: https://www.podrunner.com ...

https://traffic.libsyn.com/podrunner/150-175bpm_dragonback_01.mp3

35 minutes of progressive intervals featuring sprint bursts from 150 to 180 beats per minute in a superset template. Newsletter, merchandise, donations: https://www.podrunner.com Podrunner is a r...

https://traffic.libsyn.com/podrunner/150-180bpm-starburst_5.mp3

35 minutes of conditioning intervals featuring sprint bursts at 170 BPM in a superset template. Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. Vincent Bastille - Sexy...

https://traffic.libsyn.com/podrunner/180bpm_starburst_4.mp3

35 minutes of conditioning intervals featuring sprint bursts at 170 BPM in a superset template. Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. D-Ignition Project - Be...

https://traffic.libsyn.com/podrunner/170bpm_starburst_3.mp3

35 minutes of conditioning intervals featuring sprint bursts in a superset template. Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. Kyka - Firebird (Ariel Rodz Remix)...

https://traffic.libsyn.com/podrunner/160bpm_starburst_2.mp3

35 minutes of conditioning intervals featuring fartlek bursts in a superset template. Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. Luca Maniaci - Selva 02. Master T...

https://traffic.libsyn.com/podrunner/150bpm_starburst_1.mp3

For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks. Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 0...

https://traffic.libsyn.com/podrunner/140-170bpm_begintervals_3.mp3

For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks. Newsletter, merchandise, donations: https://www.podrunner.com BPM CHART 5...

https://traffic.libsyn.com/podrunner/135-165bpm_begintervals_2.mp3

For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks. Newsletter, merchandise, donations: https://www.podrunner.com BPM CHART 5...

https://traffic.libsyn.com/podrunner/130-160bpm_begintervals_1.mp3

This intervals series jumps up by 5 BPM for 6-minute segments, then back down by 5 BPM, with 3-minute rests at 150 BPM between each segment. Great for speed, endurance, and cardio! Newsletter, me...

https://traffic.libsyn.com/podrunner/170-175-180bpm_skyline_4.mp3

This intervals series jumps up by 5 BPM for 6-minute segments, then back down by 5 BPM, with 3-minute rests at 150 BPM between each segment. Great for speed, endurance, and cardio! Newsletter, me...

https://traffic.libsyn.com/podrunner/165-170-175bpm_skyline_3.mp3

This intervals series jumps up by 5 BPM for 6-minute segments, then back down by 5 BPM, with 3-minute rests at 150 BPM between each segment. Great for speed, endurance, and cardio! Newsletter, me...

https://traffic.libsyn.com/podrunner/160-165-170bpm_skyline_2.mp3

This intervals series jumps up by 5 BPM for 6-minute segments, then back down by 5 BPM, with 3-minute rests at 150 BPM between each segment. Great for speed, endurance, and cardio! Newsletter, me...

https://traffic.libsyn.com/podrunner/155-160-165bpm_skyline_1.mp3

This ramp mix steadily increases from a slow jog to a competition-level pace, terrific for building speed and endurance! Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01...

https://traffic.libsyn.com/podrunner/140-180bpm_up_tempo.mp3

Build speed and endurance with this staircase mix that takes you up 5 BPM every 10 minutes, from 160 to 180 BPM. Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. DJ Ax,...

https://traffic.libsyn.com/podrunner/160-180bpm_top_five_-_staircase_mix.mp3

A wide variety of dance music in this staircase mix takes you up 5 BPM every 10 minutes, from 140 to 160 BPM. BPM CHART 10 min. @ 140 BPM 10 min. @ 145 BPM 10 min. @ 150 BPM 10 min. @ 155 BPM 10 ...

https://traffic.libsyn.com/podrunner/140-160bpm_bottom_five_-_staircase_mix.mp3

Number Four in Podrunner' popular conditioning intervals series cranks up the intensity to help keep you going. Newsletter, merchandise, donations: https://www.podrunner.com BPM CHART 05 min. @ 1...

https://traffic.libsyn.com/podrunner/175bpm_-_bass_10_-_ten_to_one_intervals_no._4.mp3

Third in our popular series of ten-to-one intervals designed to build endurance and help muscle development. BPM CHART 05 min. @ 150 BPM (warmup) 10 min. @ 170 BPM 01 min. @ 150 BPM 10 min. @ 170...

https://traffic.libsyn.com/podrunner/170bpm_-_bass_10_-_ten_to_one_intervals_no._3.mp3

Second in a series of ten-to-one intervals designed to build endurance and help muscle development. BPM CHART 05 min. @ 150 BPM (warmup) 10 min. @ 165 BPM 01 min. @ 150 BPM 10 min. @ 165 BPM 01 m...

https://traffic.libsyn.com/podrunner/165bpm_-_bass_10_-_ten_to_one_intervals_no._2.mp3

First in a series of ten-to-one intervals designed to build endurance and help muscle development. BPM CHART 5 min. @ 150 BPM (warmup) 10 min. @ 160 BPM 1 min. @ 150 BPM 10 min. @ 160 BPM 1 min. ...

https://traffic.libsyn.com/podrunner/160bpm_-_bass_10_-_ten_to_one_intervals_no._1.mp3

A moderate 160-BPM pace with spikes of 180-BPM sprints that increase a little bit each time. Great for cardio, endurance, and increasing speed. BPM CHART 150 BPM @ 5 min. (warmup) 160 BPM @ 5 min...

https://traffic.libsyn.com/podrunner/160-180bpm_driving_spikes.mp3

This high-energy hour caps off the SpeedBump Series to get you to a competitor's pace of 180 BPM. Also works as a standalone running mix. Go! Newsletter, merchandise, donations: https://www.podru...

https://traffic.libsyn.com/podrunner/180bpm_rapid_transit_alt.mp3

The last of the three SpeedBump Series mixes designed to help you increase to a competitive 180-BPM pace. BPM CHART 3 minutes @ 150 BPM 8 minutes @ 170 BPM 3 minutes @ 150 BPM 8 minutes @ 175 BPM...

https://traffic.libsyn.com/podrunner/170-175-180bpm_top_of_the_world.mp3

Bump up your speed up and build your stamina with this "progressive intervals" conditioning mix. BPM CHART 3 minutes @ 150 BPM 8 minutes @ 165 BPM 3 minutes @ 150 BPM 8 minutes @ 170 BPM 3 minute...

https://traffic.libsyn.com/podrunner/165-170-175bpm_chutes_and_ladders.mp3

This is the first in a three-part "speedbump series" of progressive intervals" mixes to that will help you increase your pace until you are running at a competitive 180 BPM. These are also great ...

https://traffic.libsyn.com/podrunner/160-165-170bpm_staircase_of_the_gods_new.mp3

This "staircase" mix increases BPM every ten minutes, going from 150 to 160 to 170 and then back down again. A great conditioning workout! Newsletter, merchandise, donations: https://www.podrunne...

https://traffic.libsyn.com/podrunner/150-160-170bpm_ziggurat.mp3

The final week is here, and with it a special negative split workout. Congratulations on all of your hard work! Plus tip from Coach Jenny Hadfield (jennyhadfield.com) BPM CHART: 5 min. warmup @ 1...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_10.mp3

The penultimate week of FW210K has longer intervals at a slightly faster pace. You're almost there! Plus tip from Coach Jenny Hadfield (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137-142 BPM ...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_9.mp3

With only two weeks to go we're starting the final sprint for home. BPM CHART: 5 min. warmup @ 137-142 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM ...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_8.mp3

Yo're running farther and faster, with only three weeks to go! This week Coach Jenny (jennyhadfield.com) talks about everyone's favorite subject: food. BPM CHART: 5 min. warmup @ 137-142 BPM 9 mi...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_7.mp3

Four more weeks to your 10K or 50-minute goal! Tips from Coach Jenny (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137-142 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BP...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_6.mp3

In this midway-point mix, Coach Jenny (jennyhadfield.com) teaches you how to reduce side stitches. BPM CHART: 5 min. warmup @137-142 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. ...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_5.mp3

Time to learn proper walking form! Listen for Coach Jenny's (www.jennyhadfield.com) tip in the middle of the workout to find out how. BPM CHART: 5 min. warmup @ 137-142 BPM 6 min. @ 154 BPM 1 min...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_4.mp3

We're moving a little bit faster this week so you can see how your performance has improved. Hit the road! Plus running tips from Coach Jenny (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137 -...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_3.mp3

This week Coach Jenny (www.jennyhadfield.com) shows you how to put on your Happy Pace. Enjoy! BPM CHART: 5 min. warmup @ 137-142BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 1...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_2a.mp3

This week we launch the new 10-week 10K series! Over the next two and a half months we will take you from 30 to 60 minutes of running, or from 5K to 10K. Coach Jenny Hadfield (jennyhadfield.com) ...

https://traffic.libsyn.com/intervals/freeway_to_10k_level_1_week_1.mp3

The final challenge has arrived -- 50 minutes or 8K. Congratulations on your hard work! BPM CHART: 5 min. warmup @ 136-141 bpm 50 min. @ 149 bpm 5 min. cooldown @ 141-136 bpm PLAYLIST: 01. Skauch...

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_10.mp3

The finish line is in sight -- time for that last push to put you over the top! Plus, this week Coach Jenny joins you midstride to work on form. BPM CHART: 5 min. warmup @ 136-141 bpm 25 min. @ 1...

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_9.mp3

Coming down to the wire with two weeks to go! Coach Jenny's Tip of the Week teaches you how to make friends with hills. BPM CHART: 5 min. warmup @ 135-140 bpm 20 min. @ 148 bpm 2 min. @ 140 bpm 2...

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_8.mp3

It's Week 7 and the living is easy. Only three weeks to go! BPM CHART: 5 min. warmup @ 135-140 bpm 15 min. @ 148 bpm 1 min. @ 140 bpm 15 min. @ 148 bpm 1 min. @ 140 bpm 15 min. @ 148 bpm 1 min. @...

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_7.mp3

With this mix we're over the hump -- four more weeks to go! Series designed by fitness coach Jenny Hadfield (www.jennyhadfield.com) BPM CHART: 5 min. warmup @ 134-139 bpm 12 min. @ 147 bpm 1 min....

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_6.mp3

We're halfway to the end of the series! Series designed by fitness coach Jenny Hadfield (https://www.jennyhadfield.com). BPM CHART: 5 min. warmup @ 134-139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm ...

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_5.mp3

Week 4 provides a nice, gentle ramp feeling to nudge you along. BPM CHART: 5 min @ 133-138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 1...

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_4.mp3

Week 3 increases the pace slightly and lengthens your workout to 40 minutes. BPM CHART: 5 min @ 133-138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @...

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_3.mp3

A hot mix of house music to push your intervals to the next level. Forty-six minutes and not a glowstick in sight, we promise! Series designed by Coach Jenny Hadfield (www.jennyhadfield.com). BPM...

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_2.mp3

Welcome to the start of Gateway to 8K, designed for Podrunner: Intervals by renowned trainer Jenny Hadfield (www.jennyhadfield.com)! Over the next 10 weeks this series should help you increase yo...

https://traffic.libsyn.com/intervals/gateway_to_8k_level_1_week_1.mp3

Here's your diploma for graduating from the nine weeks of First Day to 5K: A 35-minute run that will take you farther than you've gone and show you how far you've come. BPM CHART: 5-min. warmup @...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_10.mp3

Here's the final week of the first Podrunner: Intervals series. Next week will show you just how far you've come. Congratulations! BPM CHART: 5-min. warmup @ 130 bpm 30 min. @ 140 bpm 4-min, 30-s...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_9.mp3

With only one week to go, this workout will show you just how far you've really come! BPM CHART: 5-min. warmup @ 130 bpm 28 min. @ 140 bpm 4-min. 30-sec. cooldown @ 130 bpm PLAYLIST: 01. Tignino ...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_8.mp3

Another 25-minute, nonstop run to help you reach your 5K goal two weeks from now. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 4-min. cooldown @ 130 bpm PLAYLIST: 01. Jan van Lier - One T...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_7.mp3

Check your progress with a 25-minute, nonstop, fast interval that keeps your feet moving. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 3-min. 30 sec. cooldown @ 130 bpm PLAYLIST: 01. Anto...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_6_mix_3.mp3

Three weeks from now you'll be running a comfortable 5K. Keep moving -- you'll be there before you know it! BPM CHART: 5-min. warmup @ 130 bpm 10 min. @ 140 bpm 3 min. @ 131 bpm 10 min. @ 140 bpm...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_6_mix_2.mp3

We give you a chance to recover after last week's 20-minute run, but keep the energy level high to keep you moving! BPM CHART: 5-min. warmup @ 131 bpm 5 min. @ 141 bpm 3 min. @ 132 bpm 8 min. @ 1...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_6_mix_1.mp3

The core of this one is a 20-minute, nonstop jog -- your longest run yet, to show you just how far you've come in the last five weeks. BPM CHART: 5 min. warmup @ 130 bpm 20 min. @ 140 bpm 3 min. ...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_5_mix_3.mp3

Week 5, mix 2 gives you a little more challenge than mix 1, stretching your fast interval to 8 minutes. Rest easy in the middle for 5 minutes, then push for another 8. After that, take a well-des...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_5_mix_2.mp3

With Week 5 you're at the midway point in the series! Keep moving and you'll be there before you know it! BPM CHART: 5 min. warmup @ 130 bpm 5 min. @ 140 bpm 3 min. @ 131 bpm 5 min. @ 140 bpm 3 m...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_5_mix_1.mp3

Week 4 continues the great beats and the flying feet! This week's set extends your jogging segments slightly but shouldn't wear you out. Keep up the good work! BPM CHART: 5-minute warmup @ 129 bp...

https://traffic.libsyn.com/intervals/first_day_to_5k_level_1_week_4.mp3

Now that you're moving, Week 3 speeds things up, but just a little! This 25-minute mix should get your heart pumping, just in time for Valentine's Day! BPM CHART: 5-minute warmup @ 130 bpm 90 sec...

https://traffic.libsyn.com/intervals/First_Day_to_5K_Level_1_Week_3.mp3

The beats continue with Week 2, a 26-minute mix of tunes to keep your feet moving and your health improving! Try to sit still listening to this set - we dare ya! BPM CHART: 5-minute warmup @ 128 ...

https://traffic.libsyn.com/intervals/First_Day_to_5K_Level_1_Week_2.mp3

The new Podrunner: Intervals series starts with a bang! High-energy tracks to get you off the couch and out the door. This first 27-minute set, following the popular Couch to 5K template, will pr...

https://traffic.libsyn.com/intervals/First_Day_to_5K_Level_1_Week_1.mp3

This brief overview to the Podrunner: Intervals programs describes how to utilize Intervals to maximize your workout. Thanks for listening, enjoy your workout adventure — and keep going! Donati...

https://traffic.libsyn.com/intervals/intro_to_intervals.mp3