Podcasts by PODRUNNER: INTERVALS -- Workout Music
Varied-tempo workout music mixes for runners, joggers, and power walkers, from the creator of Podrunner, the popular workout mix series. These professionally designed, multi-week series are your training partner for 5K, 8K, 10K, HIIT, Tabata, and much more.
Further podcasts by Unknown
Podcast on the topic Fitness
All episodes
110-115 BPM - Recovery Mix 3.5 (Ramp Mix) from 2022-04-20T12:47:02.991499
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 minu...
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105 BPM - Recovery Mix 02 from 2022-04-20T12:47:02.987270
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 before ...
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150 BPM - Tabata Plus from 2022-04-20T12:47:02.952681
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.comPLAYLIST: 01. M...
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150-180 BPM - Mesa (Segment Training) from 2022-04-20T12:47:02.950019
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.comBPM C...
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160-180 BPM - Bevel Up Speed Training 2 from 2022-04-20T12:47:02.945764
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, merchandise...
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150-170 BPM - Driving Spikes from 2022-04-20T12:47:02.939129
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 y...
Listen
180 BPM - Starburst Superset 4 from 2022-04-20T12:47:02.870764
35 minutes of conditioning intervals featuring sprint bursts at 170 BPM in a superset template. Newsletter, merchandise, donations: https://www.podrunner.comPLAYLIST: 01. Vincent Bastille - Sexy N...
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155-160-165 BPM - Skyline 1 from 2022-04-20T12:47:02.839469
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, mer...
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140-180 BPM - Up Tempo (Ramp Mix) from 2022-04-20T12:47:02.836031
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.comPLAYLIST: 01. ...
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165 BPM - Bass Ten (10:1 Intervals #2) from 2022-04-20T12:47:02.694904
Second in a series of ten-to-one intervals designed to build endurance and help muscle development. BPM CHART05 min. @ 150 BPM (warmup) 10 min. @ 165 BPM01 min. @ 150 BPM 10 min. @ 165 BPM01 min....
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Freeway to 10K - Level 1 - Week 7 from 2022-04-20T12:47:02.661592
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 min....
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Freeway to 10K - Level 1 - Week 6 from 2022-04-20T12:47:02.657906
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 BPM1 min. @ 144 BPM 8 min. @ 155 BPM1 min. @ 144 BPM 8 ...
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Freeway to 10K - Level 1 - Week 2 from 2022-04-20T12:47:02.640167
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 BPM90 sec. @ 142 BPM 4 min. @ 153 BPM90 sec. @ 142 B...
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Gateway to 8K - Level 1 - Week 9 from 2022-04-20T12:47:02.590908
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. @ 149...
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Gateway to 8K - Level 1 - Week 5 from 2022-04-20T12:47:02.578124
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 bpm1 min. @ 139 bpm 11 ...
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First Day to 5 K - Level 1 - Week 10 - Graduation Mix from 2022-04-20T12:47:02.563947
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 @ 1...
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First Day to 5 K - Level 1 - Week 6 - Mix 2 from 2022-04-20T12:47:02.499977
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 bpm3 min. @ 131 bpm 10 min. @ 140 bpm4-m...
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First Day to 5 K - Level 1 - Week 6 - Mix 1 from 2022-04-20T12:47:02.497728
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 bpm3 min. @ 132 bpm 8 min. @ 141 ...
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First Day to 5 K - Level 1 - Week 5 - Mix 3 from 2022-04-20T12:47:02.489811
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 bpm3 min. coo...
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First Day to 5 K - Level 1 - Week 5 - Mix 2 from 2022-04-20T12:47:02.484882
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-deser...
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100-120 BPM - Escalator (Ramp Mix) from 2021-12-30T05:00
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, ...
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115-120 BPM - Recovery Mix 4.5 (Ramp Mix) from 2020-10-29T05:00
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 minu...
Listen
105-110 BPM - Recovery Mix 2.5 (Ramp Mix) from 2020-09-17T05:00
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 minu...
Listen
100-105 BPM - Recovery Mix 1.5 (Ramp Mix) from 2020-08-27T05:00
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 bre...
Listen
100 BPM - Recovery Mix 01 from 2020-08-14T05:00
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 before ...
Listen
150 BPM - Travel Tone 30:30 (HIIT Parade #5) from 2019-01-30T05:00
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 mi...
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150 BPM - Three to One (45:15) (HIIT Parade #4) from 2019-01-26T05:00
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 and ...
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150 BPM - HIIT and Run (HIIT Parade #3) from 2019-01-23T05:00
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 ex...
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150 BPM - One to One (30:30) (HIIT Parade #2) from 2019-01-20T05:00
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.comPLAYLIST: 01. BreKeke - ...
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180 BPM - Sprintervals (HIIT Parade #1) from 2019-01-17T05:00
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.comP...
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150 BPM - Super Tabata from 2018-09-28T05:00
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 workout ...
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160-180 BPM - Bevel Up Speed Training 3 from 2017-11-17T05:00
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, merchandise...
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160-180 BPM - Bevel Up Speed Training 1 from 2017-10-21T05:00
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.comPLAYLIST: 01. Hedu...
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150-180 BPM - Pure Tabata from 2017-02-23T05:00
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.comBPM CHART 3 m...
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155-175 BPM - Driving Spikes from 2017-01-12T05:00
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. ...
Listen
165-185 BPM - Driving Spikes from 2016-12-22T05:00
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 y...
Listen
140-175 BPM - Ten-Minute Tabata from 2016-05-12T05:00
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 workou...
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155-170-155 BPM - Jog Run Jog from 2015-12-11T05:00
Joggers and moderate-speed runners: Increase speed, endurance, and calorie burn. BPM CHART10 minutes @ 155 BPM 10 minutes @ 170 BPM10 minutes @ 155 BPM Newsletter, merchandise, donations: https://...
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165-180-165 BPM - Jog Run Jog from 2015-11-28T05:00
Joggers and moderate-speed runners: Increase speed, endurance, and calorie burn.BPM CHART 10 minutes @ 165 BPM10 minutes @ 180 BPM 10 minutes @ 165 BPMNewsletter, merchandise, donations: https://ww...
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160-175-160 BPM - Jog Run Jog from 2015-11-13T05:00
Joggers and moderate-speed runners: Increase speed, endurance, and calorie burn. BPM CHART10 minutes @ 160 BPM 10 minutes @ 175 BPM10 minutes @ 160 BPM Newsletter, merchandise, donations: https:/...
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125 BPM - Tribal Tabata from 2015-04-25T05:00
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: http...
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150-180 BPM - Dragonback 3 from 2014-03-27T05:00
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.comBP...
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155-180 BPM - Dragonback 2 from 2014-03-13T05:00
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.comBP...
Listen
150-175 BPM - Dragonback 01 from 2014-02-27T05:00
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.comBP...
Listen
150-180 BPM - Starburst Superset 5 from 2013-07-18T05:00
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.comPodrunner is a reg...
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170 BPM - Starburst Superset 3 from 2013-06-20T05:00
35 minutes of conditioning intervals featuring sprint bursts at 170 BPM in a superset template. Newsletter, merchandise, donations: https://www.podrunner.comPLAYLIST: 01. D-Ignition Project - Be C...
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160 BPM - Starburst Superset 2 from 2013-06-06T05:00
35 minutes of conditioning intervals featuring sprint bursts in a superset template. Newsletter, merchandise, donations: https://www.podrunner.comPLAYLIST: 01. Kyka - Firebird (Ariel Rodz Remix)02...
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150 BPM - Starburst Superset 1 from 2013-05-23T05:00
35 minutes of conditioning intervals featuring fartlek bursts in a superset template. Newsletter, merchandise, donations: https://www.podrunner.comPLAYLIST: 01. Luca Maniaci - Selva02. Master Trax...
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140-170 BPM - Begintervals 3 from 2012-09-13T05:00
For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks. Newsletter, merchandise, donations: https://www.podrunner.comPLAYLIST: 01....
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135-165 BPM - Begintervals 2 from 2012-08-30T05:00
For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks. Newsletter, merchandise, donations: https://www.podrunner.comBPM CHART 5 m...
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130-160 BPM - Begintervals 1 from 2012-08-16T05:00
For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks. Newsletter, merchandise, donations: https://www.podrunner.comBPM CHART 5 m...
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170-175-180 BPM - Skyline 4 from 2012-07-20T05:00
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, mer...
Listen
165-170-175 BPM - Skyline 3 from 2012-07-05T05:00
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, mer...
Listen
160-165-170 BPM - Skyline 2 from 2012-06-21T05:00
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, mer...
Listen
160-180 BPM - Top Five from 2012-01-26T05:00
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.comPLAYLIST: 01. DJ Ax, R...
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140-160 BPM - Bottom Five (Staircase Mix) from 2012-01-05T05:00
A wide variety of dance music in this staircase mix takes you up 5 BPM every 10 minutes, from 140 to 160 BPM. BPM CHART10 min. @ 140 BPM 10 min. @ 145 BPM10 min. @ 150 BPM 10 min. @ 155 BPM10 min....
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175 BPM - Bass Ten (10:1 Intervals #4 from 2011-07-07T05:00
Number Four in Podrunner'popular conditioning intervals series cranks up the intensity to help keep you going. Newsletter, merchandise, donations: https://www.podrunner.comBPM CHART 05 min. @ 150...
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170 BPM - Bass Ten (10:1 Intervals #3) from 2011-06-23T05:00
Third in our popular series of ten-to-one intervals designed to build endurance and help muscle development. BPM CHART05 min. @ 150 BPM (warmup) 10 min. @ 170 BPM01 min. @ 150 BPM 10 min. @ 170 B...
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160 BPM - Bass Ten (10:1 Intervals #1) from 2011-05-26T05:00
First in a series of ten-to-one intervals designed to build endurance and help muscle development. BPM CHART5 min. @ 150 BPM (warmup) 10 min. @ 160 BPM1 min. @ 150 BPM 10 min. @ 160 BPM1 min. @ 1...
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160-180 BPM - Driving Spikes from 2011-03-04T05:00
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 CHART150 BPM @ 5 min. (warmup) 160 BPM @ 5 min.1...
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180 BPM - Rapid Transit (Speedbump Series #4) from 2010-11-23T05:00
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.podrun...
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170-175-180 BPM - Top of the World (Speedbump Series #3) from 2010-11-11T05:00
The last of the three SpeedBump Series mixes designed to help you increase to a competitive 180-BPM pace. BPM CHART3 minutes @ 150 BPM 8 minutes @ 170 BPM3 minutes @ 150 BPM 8 minutes @ 175 BPM3 m...
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165-170-175 BPM - Chutes and Ladders (Speedbump Series #2) from 2010-10-28T05:00
Bump up your speed up and build your stamina with this"progressive intervals"conditioning mix. BPM CHART3 minutes @ 150 BPM 8 minutes @ 165 BPM3 minutes @ 150 BPM 8 minutes @ 170 BPM3 minutes @ 15...
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160-165-170 BPM - Staircase of the Gods (Speedbump Series #1) from 2010-10-24T05:00
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 condi...
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150-160-170 BPM - Ziggurat from 2009-05-21T05:00
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.podrunner.c...
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Freeway to 10K - Level 1 - Week 10 from 2008-08-28T05:00
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 @ 137...
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Freeway to 10K - Level 1 - Week 9 from 2008-08-21T05:00
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 19...
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Freeway to 10K - Level 1 - Week 8 from 2008-08-16T05:00
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 BPM1 min. @ 145 BPM 14 min. @ 156 BPM1 min. @ 145 BPM 14 min. @ 156 BPM1 min...
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Freeway to 10K - Level 1 - Week 5 from 2008-07-25T05:00
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 BPM1 min. @ 144 BPM 7 min. @ 155 BPM1 min. @ 14...
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Freeway to 10K - Level 1 - Week 4 from 2008-07-18T05:00
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 BPM1 min. @...
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Freeway to 10K - Level 1 - Week 3 from 2008-07-11T05:00
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 - 1...
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Freeway to 10K - Level 1 - Week 1 from 2008-06-27T05:00
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) de...
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Gateway to 8K - Level 1 - Week 10 from 2008-06-13T05:00
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 bpm5 min. cooldown @ 141-136 bpm PLAYLIST:01. Skauch - ...
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Gateway to 8K - Level 1 - Week 8 from 2008-05-29T05:00
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 bpm2 min. @ 140 bpm 20 m...
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Gateway to 8K - Level 1 - Week 7 from 2008-05-22T05:00
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 bpm1 min. @ 140 bpm 15 min. @ 148 bpm1 min. @ 140 bpm 15 min. @ 148 bpm1 min. @ 140 ...
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Gateway to 8K - Level 1 - Week 6 from 2008-05-15T05:00
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 bpm1 min. @ ...
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Gateway to 8K - Level 1 - Week 4 from 2008-05-02T05:00
Week 4 provides a nice, gentle ramp feeling to nudge you along.BPM CHART: 5 min @ 133-138 bpm10 min @ 146 bpm 1 min @ 138 bpm10 min @ 146 bpm 1 min @ 138 bpm10 min @ 146 bpm 1 min @ 138 bpm10 min @...
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Gateway to 8K - Level 1 - Week 3 from 2008-04-24T05:00
Week 3 increases the pace slightly and lengthens your workout to 40 minutes. BPM CHART:5 min @ 133-138 bpm 9 min @ 146 bpm1 min @ 138 bpm 9 min @ 146 bpm1 min @ 138 bpm 9 min @ 146 bpm1 min @ 138 ...
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Gateway to 8K - Level 1 - Week 2 from 2008-04-17T05:00
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 ...
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Gateway to 8K - Level 1 - Week 1 from 2008-04-10T05:00
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 your...
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First Day to 5 K - Level 1 - Week 9 from 2008-03-27T05:00
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 bpm4-min, 30-sec....
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First Day to 5 K - Level 1 - Week 8 from 2008-03-20T05:00
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 bpm4-min. 30-sec. cooldown @ 130 bpm PLAYLIST:01. Tignino&Leo...
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First Day to 5 K - Level 1 - Week 7 from 2008-03-13T05:00
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 bpm4-min. cooldown @ 130 bpm PLAYLIST:01. Jan van Lier - One Thro...
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First Day to 5 K - Level 1 - Week 6 - Mix 3 from 2008-03-11T05:00
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 bpm3-min. 30 sec. cooldown @ 130 bpm PLAYLIST:01. Antony ...
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First Day to 5 K - Level 1 - Week 5 - Mix 1 from 2008-02-28T05:00
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 bpm3 min. @ 131 bpm 5 min. @ 140 bpm3 min. ...
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First Day to 5 K - Level 1 - Week 4 from 2008-02-21T05:00
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 bpm ...
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First Day to 5 K - Level 1 - Week 3 from 2008-02-14T05:00
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 secon...
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First Day to 5 K - Level 1 - Week 2 from 2008-02-07T05:00
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 bp...
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First Day to 5 K - Level 1 - Week 1 from 2008-01-31T05:00
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 prov...
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Introduction to Intervals from 2008-01-15T05:00
A brief overview describing what you can expect from Podrunner: Intervals and how you can utilize it most effectively. Thanks for downloading, and please tell your friends and workout buddies about...
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