Varied-BPM workout music mixes for runners, joggers, and power walkers, from the creator of Podrunner, the world's most popular workout mix series. These professionally designed, multi-week series are your training partner for 5K, 8K, and 10K runs, and much more.
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 guide, and more Tabata workouts at https://www.podrunner.com/tabata.html
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Axxound & Z8phyR - Storybrooke
02. Andy Faze, Pancs - Serpent Ft.Pancs
03. Sergio Sanchez - Here I Am
04. DJ Patsan - What City (Extended Mix)
05. Qiujan - Detached*
06. T & Sugah x Lexurus - No More* [NoCopyrightSounds]
07. L_DG - Sensual Dreams
*CC BY-NC-SA 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2018 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
9/28/2018 • 18 minutes, 4 seconds
150 BPM - Tabata Plus
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. Mozaik - Clerka (Fatoumata Remix)
02. Contiez - Warriors
03. Myni8hte - Promenade
04. Silicon Slave - Full Retard*
05. E-Motion - Drop It*
06. Kayshan - Drop the Bass (EAC DJs Remix) (Remastered)*
07. Asioto - In Future (Skua Remix)
*CC BY-NC-SA 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2018 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
9/1/2018 • 15 minutes, 31 seconds
150-180 BPM - Mesa (Segment Training)
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 CHART:
10 min. @ 150 BPM
10 min. @ 160 BPM
10 min. @ 170 BPM
10 min. @ 180 BPM
03 min. @ 150 BPM (cooldown)
PLAYLIST:
01. Konvic - Into the Light
02. Schpunk - Lieben Wie Damals*
03. Room Nine Unlimited - Approvingly Surprised with Discipline (Refined Edit)*
04. Drollkoppz - You Are Me*
05. Sinewinder - Parallax*
06. Pettra - Breathe In*
07. Tribal Injection - My Next Thing (Nicky Havey Remix)
08. Chrizzlix - Far Away*
09. Marc Häfner - Trail (Project Klangform Remix)
*CC BY-NC-SA 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2018 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
4/5/2018 • 46 minutes, 13 seconds
160-180 BPM - Bevel Up Speed Training 3
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, donations: https://www.podrunner.com
PLAYLIST:
01. Schpunk - Lieben Wie Damals*
02. Chrizzlix - Far Away*
03. BreKeke - Vamos*
04. Wootz - Designers of the Universe*
05. Mental Broadcast - Back to the Lab*
06. Maurizio Leonardi - Opportunities
*Licensed under CC BY-NC 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2017 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
11/17/2017 • 24 minutes, 51 seconds
160-180 BPM - Bevel Up Speed Training 2
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, donations: https://www.podrunner.com
PLAYLIST:
01. Pettra - Desert*
02. Cruster - Breathe (Hernan Serrao Remix)
03. Psydewise - Marble Theory*
04. TR20 - Kore
05. Ben Champell - Venezia
06. John Lead - Tunnel Vision*
07. Organic Soup - Old Timers (2016 Edit)*
08. Francisco Samuel - Baby Cmon
09. Pettra - Tribal Earth*
10. Monkey Puzzle - Adventures In Mossland*
*Licensed under CC BY-NC 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2017 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
11/3/2017 • 24 minutes, 14 seconds
160-180 BPM - Bevel Up Speed Training 1
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. HedustMA - Natural Technology*
02. Jawjee - Enlightenment (Kenshi Kamaro Remix)
03. Fighting Shadows - Kaone*
04. U-Wood - Alive
05. Simmo - Whisper (Samuel Zamora Remix)
06. Javier de Baraja - Empty Space
07. Saluberrimae - Loophole*
*Licensed under CC BY-NC 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2017 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
10/21/2017 • 25 minutes, 18 seconds
150-180 BPM - Pure Tabata
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 minutes @ 150 BPM (warmup)
20 seconds @ 180 BPM
10 seconds @ 150 BPM
20 seconds @ 180 BPM
10 seconds @ 150 BPM
20 seconds @ 180 BPM
10 seconds @ 150 BPM
20 seconds @ 180 BPM
10 seconds @ 150 BPM
20 seconds @ 180 BPM
10 seconds @ 150 BPM
20 seconds @ 180 BPM
10 seconds @ 150 BPM
20 seconds @ 180 BPM
10 seconds @ 150 BPM
20 seconds @ 180 BPM
3 minutes @ 150 BPM (cooldown)
PLAYLIST:
01. Drug4u - Chaotic Surroundings (NapalmD-Phrag Remix)
02. Modern Talker - Take Me Over (Original Mix)*
03. Veasna - You Have Rights*
04. False Identity - Every Branch Must Bend*
*Licensed under CC BY-NC 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2017 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
2/23/2017 • 13 minutes, 27 seconds
150-170 BPM - Driving Spikes
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 you go.
Newsletter, merchandise, donations: https://www.podrunner.com
BPM CHART:
5 minutes @ 150 BPM (warmup)
1 minute @ 170 BPM
5 minutes @ 150 BPM
1.5 minutes @ 170 BPM
5 minutes @ 150 BPM
2 minutes @ 170 BPM
5 minutes @ 150 BPM (cooldown)
PLAYLIST:
01. No One Name - Ale (Robert R. Hardy Remix)
02. Microtech - Locked*
03. Andrush - Permanent Wave (Neiman Remix)
04. Stex - It's All Right (Funkadelic Mix)
05. Kay-D - Definite Emotions (Erich Von KollarEast Cafe Remix)
*Licensed under CC BY-NC 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2017 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
2/9/2017 • 27 minutes, 10 seconds
155-175 BPM - Driving Spikes
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.
BPM CHART:
5 min. @ 150 BPM (warmup)
5 min. @ 155 BPM
1 min. @ 175 BPM
5 min. @ 155 BPM
1.5 min. @ 175 BPM
5 min. @ 155 BPM
2 min. @ 175 BPM
5 min. @ 150 BPM (cooldown)
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Andrush - Permanent Wave (Part 1)
02. Cyber Nautic - Polyelektro (Magnetic Mix)
03. Veasna - Pulsar*
04. The 1134 - Blitzen*
05. Manuel Trujillo - Funky Groove (Stek Remix)
06. Andrush - Permanent Wave (Part 2)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2017 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
1/12/2017 • 32 minutes, 36 seconds
165-185 BPM - Driving Spikes
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 you go.
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Leo Delgado - Break Point
02. Leo Delgado - The Getaway
03. Manuel Hierro - Tremendo
04. Stex - Sensation (Butterfly Tribal Mix)
05. Andres Power, Outcode - Hamburger
06. Yura G DM - Winter Story
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2017 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
12/22/2016 • 31 minutes, 45 seconds
140-175 BPM - Ten-Minute Tabata
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 workouts, suggested exercises, links, and more.
Newsletter, merchandise, and contributions: www.podrunner.com
Workout Chart:
-- 2-Minute Warmup
-- 20-Second Sprint
-- 2-Minute Recovery
-- 20-Second Sprint
-- 2-Minute Recovery
-- 20-Second Sprint
-- 3-Minute Cooldown
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2016 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
5/12/2016 • 12 minutes, 57 seconds
155-170-155 BPM - Jog Run Jog
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://www.podrunner.com
PLAYLIST:
01. Flembaz - Orientalle*
02. Convertible - The Maze*
03. Basik - Start Again 2*
04. Fobi - Silence in the Library*
05. Alt-A - Lucy In The Sky
06. Tekdiffeye - Inward Spiral*
*Licensed under CC BY-NC 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2015 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
12/11/2015 • 31 minutes, 52 seconds
165-180-165 BPM - Jog Run Jog
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://www.podrunner.com
PLAYLIST:
01. Genuss - Nyctalopia
02. M-Br(i)os - Mai Daaiiii*
03. Changing Faces & Radosh - Two Lovers*
04. Item - Z3nit*
05. Andy Faze - Alternative Kontrol (Macho Remix)
06. Altus - No Return Tickets*
*Licensed under CC BY-NC 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2015 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
11/28/2015 • 31 minutes, 39 seconds
160-175-160 BPM - Jog Run Jog
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://www.podrunner.com
PLAYLIST:
01. Tekdiffeye - Beyond Language*
02. Zero Point Module - Unknown Secrets*
03. Flembaz - Chocalheiro*
04. Max Rain - Heavenly Particles*
05. EAC DJ's - Rock Roller
06. Yellow Bursts - Under the Moon I Can See You*
*Licensed under CC BY-NC 4.0
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2015 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
11/13/2015 • 32 minutes, 20 seconds
125 BPM - Tribal Tabata
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: https://www.podrunner.com
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2015 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
4/25/2015 • 22 minutes, 24 seconds
150-180 BPM - Dragonback 3
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
BPM CHART
20 min. @ 150-170 BPM
20 min. @ 160-180 BPM
5 min. @ 145 BPM
PLAYLIST:
01. Ricardo Espino - Pureza
02. Sonek - Bounce to the Beat (THEC4 Listen to the Beat Remix)
03. The K Program - Golf Klubb
04. Fathead Johnson - Daytona
05. Base X, Ronin8 - You Make Noise (EK Remix)
06. Paranoid Androidz - Caladan (Trukers Remix)
07. Trukers, Bass Station - Gravity on the Dancefloor
08. Forufreezer - Trichome
09. Guille Perez - Something Going On
10. Patrick & Eugene - Altogether Now (Monkey Safari Remix)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2014 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
3/27/2014 • 48 minutes, 8 seconds
155-180 BPM - Dragonback 2
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
BPM CHART
10 min. @ 155-165 BPM
10 min. @ 160-170 BPM
10 min. @ 165-175 BPM
10 min. @ 170-180 BPM
5 min. @ 145 BPM
PLAYLIST:
01. Johnick - Puerto Rican Parade (Will Alonso Samba Remix)
02. Paul Lyman & Antonio Vendone - Sacrificial Beatz
03. Mentor Records - Ya Ghali (Acapella - Lead Vox)
04. Dave Richards - Captain Obvious
05. Riggers - Electronic Machines (Seth Vogt Remix)
06. Steelo - Let It Roll [Defiant Entertainment]
07. Audio Dropout - Don't Move (Shockillaz Remix)
08. Andy Faze - File Transfer
09. Deformaty - The Madness
10. Si-Dog, Parker Hu - G-Angel (Seth Vogt Remix)
11. EZ Breaks - Cloudless
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2014 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
3/13/2014 • 48 minutes, 19 seconds
150-175 BPM - Dragonback 01
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
BPM CHART
10 min. @ 150-160 BPM
10 min. @ 155-165 BPM
10 min. @ 160-170 BPM
10 min. @ 165-175 BPM
5 min. @ 145 BPM
PLAYLIST:
01. Richie 2 Times - Tambor Feliz
02. Antonio Ricardo - Sweet Savage (Olivier Giacomotto Remix)
03. DJ Ax - Drums
04. DJ Cuca - On the Dancefloor (Club Mix)
05. Seth Vogt, Goldillox - Your Energy
06. Seth Vogt, Goldillox, BBK - Flow
07. AudioStorm - City Glowing (Seth Vogt Remix)
08. Avlish - Roots (Seth Vogt Remix)
09. Paden - Vineyard And Elm (Mode of Being Remix)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2014 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
2/27/2014 • 48 minutes, 19 seconds
150-180 BPM - Starburst Superset 5
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 registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2013 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
7/18/2013 • 37 minutes, 2 seconds
180 BPM - Starburst Superset 4
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 Numb
02. Karol XVII & MB Valence - House Me
03. Spookiisly - Le Monophone
04. Dan Diamond, Jan van Lier - Bounce On It (Luigi Rocca Remix)
05. Deeply Unexpected - Robomonkeys (Steve MacCabe Evil Monkey Remix) vs.
Mr.Cid - Beyond Our Reach (Acidova Remix) (steve boyett mashup)
06. Getplay - One More Whisky
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
7/3/2013 • 37 minutes, 17 seconds
170 BPM - Starburst Superset 3
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 Cool
02. Ricardo Garduno - Senseless (Anthony Castaldo Remix)
03. Cricky Lyttle - The Crickton Factor
04. Franck Delcassy - Tender Kiss (Spookiisly Remix)
05. Clubsonica - High Stakes
06. DJ Monxa - It's Time to Change (Club Mix)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
6/20/2013 • 37 minutes, 25 seconds
160 BPM - Starburst Superset 2
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)
02. Rishi K. - Mountain Prayer
03. Damon Jee - Sueno (Olivier Giacomotto Remix)
04. Evan Gamble Lewis - Tribe
05. Danny Panagiotou - Lazy Loo
06. Badger - Electric Strings (Shane Robinson Remix)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
6/6/2013 • 38 minutes, 8 seconds
150 BPM - Starburst Superset 1
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 Trax - Fantomas
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
5/23/2013 • 38 minutes, 35 seconds
140-170 BPM - Begintervals 3
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:
01. DJ Wady - My Groove
02. Roaric Schiffer - The Pressure of Pounding
03. Mikro Housebrothers - El Trumpeto (Main Mix)
04. Hermanez - Marrakech (Noir vs Martinez Edit)
05. Polina, Zemtsov - Syrup (Mickael David Remix)
06. Outcode - Abstract Emotion
== Please support these artists ==
BPM CHART
5 minutes @ 130 BPM
1 minute @ 170 BPM
4 minutes @ 140 BPM
1 minute @ 170 BPM
4 minutes @ 140 BPM
1 minute @ 170 BPM
4 minutes @ 140 BPM
4 minutes @ 125 BPM
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
9/13/2012 • 27 minutes, 53 seconds
135-165 BPM - Begintervals 2
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 minutes @ 125 BPM
1 minute @ 165 BPM
4 minutes @ 135 BPM
1 minute @ 165 BPM
4 minutes @ 135 BPM
1 minute @ 165 BPM
4 minutes @ 135 BPM
4 minutes @ 120 BPM
PLAYLIST:
01. Mistol Team - Vendaval
02. Dave Leyrock - Addiction (Johan Ekman Remix)
03. Mistol Team - Cohetes a Marte
04. Seth Vogt, Dustin Hulton, Thrill Da Playa - Rockin' With the Best
05. Paolo Spatarini - Love Sax
06. DJ Kasa Remixoff, Nika Lenina - It's All About Me (Cristiano Latini' Shock Mix)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
8/30/2012 • 27 minutes, 17 seconds
130-160 BPM - Begintervals 1
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 minutes @ 125 BPM
1 minute @ 160 BPM
4 minutes @ 130 BPM
1 minute @ 160 BPM
4 minutes @ 130 BPM
1 minute @ 160 BPM
4 minutes @ 130 BPM
4 minutes @ 115 BPM
PLAYLIST:
01. Giovanni Damico - Bernauer
02. SP - Storm
03. Lenny Barnes - Broken Glass (Instrumental Mix)
04. Lex Loofah - Super Cali
05. Robien M - Autumn Rain
06. Soulboy - The Connection
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
8/16/2012 • 26 minutes, 2 seconds
170-175-180 BPM - Skyline 4
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, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Dragosh, Fabietto - Na Poftim
02. Robien M - Sunrise Of Spring (Second Edit Mix)
03. D Dub - Do That Rhymin' Thang (Pawas Remix)
04. Baldo - Speak To My Head
05. Jay Riordan - Neuvo (D O'Meara's Anti Social Behaviour Mix)
06. Synchro 69 - Rev Da Bass - WiRe Remix
07. Triple Agent - Metamorphosis (Cultur & Colombo Remix)
08. Roaric Schiffer - The Pressure Of Pounding
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
7/20/2012 • 52 minutes, 34 seconds
165-170-175 BPM - Skyline 3
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, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Nyllon - Kilombo (D.O.R. Remix)
02. Robien M - Aquamarine
03. Diskoschmitt - DeepesGut
04. Adam Twelve, Castek - The Eternal
05. Alex Thor - Digital Summer
06. Erven Miller - Spring Breeze
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
7/5/2012 • 54 minutes, 2 seconds
160-165-170 BPM - Skyline 2
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, merchandise, donations: https://www.podrunner.com
BPM CHART:
3 minutes @ 150 BPM
6 minutes @ 160 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 170 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 160 BPM
5 minutes @ 150 BPM
PLAYLIST:
01. Erven Miller - Spring Breeze (Taranhawk & Wally Remix)
02. Psicodelix, Ezquisofrenik, Loggik, Daniel Clavijo - Indrumalia
03. Dnk - Prowler Bob (Master Mix)
04. F-Word - The Crunch (Macho Remix)
05. Diistortiion - Cyber Warfare (DJ Hook Remix)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
6/21/2012 • 54 minutes, 24 seconds
155-160-165 BPM - Skyline 1
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, merchandise, donations: https://www.podrunner.com
BPM CHART
3 minutes @ 150 BPM
6 minutes @ 155 BPM
3 minutes @ 150 BPM
6 minutes @ 160 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 160 BPM
3 minutes @ 150 BPM
6 minutes @ 155 BPM
5 minutes @ 150 BPM
PLAYLIST:
01. Chokko - Spring Rain
02. Crazy Sonic - Hold Me
03. Mistol Team - Princesa Salavina
04. Cuervo, Dezibelio - Overdrive (MDK Remix)
05. Max Stealthy - Night Fever
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
6/8/2012 • 52 minutes, 52 seconds
140-180 BPM - Up Tempo (Ramp Mix)
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. Ovijay - El Indio
02. Tomi Chair - Squirrel Monkey (Mahos Paterakis Mix)
03. Tom Hades - Krank
04. Romero - Hee Haa (Mollan Mix)
05. Alex Dimou - Bacalao
06. Baldo - Between Lines
07. Sabb, Dark Beat - Ballkanika
08. Marco Lys - Mombasa
09. Gonzalo Rodriguez - Latidos Africanos
10. Cristiano Casiraghi - Tanz Musik Fest (Dave Kurtis Remix)
11. Mike Absolom - Fuel (Errol Dix Remix)
12. KMD Muzik - Through the Motions (Shane Berry's Piano Motion Mix)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
3/1/2012 • 1 hour, 3 minutes, 22 seconds
160-180 BPM - Top Five
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, Rik-Art - Distance
02. Afromode - Musica With Class
03. Nait - Take A Shot
04. Mikehouse, Mark Sanchez - Forskola Disco (Afternoon Mix)
05. Iron, Andrew Puber - Your Mind (Don Roy Remix)
06. Pepe Cano, Roberto Cantero - Disco Chicago
07. Welldone, Adoo - Melodix - (Rico Martinez Remix)
08. Michael McNabb - Trauma (Seth Vogt Breaks Remix)
09. Michael McNabb - Dirty Nights (Seth Vogt Breaks Remix)
10. Home Alone - Peace & Disorder
== Please support these artists ==
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1/26/2012 • 52 minutes, 31 seconds
140-160 BPM - Bottom Five (Staircase Mix)
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 min. @ 160 BPM
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Max Ronelli, Aquarium Punks - Indian Groove
02. Olivier Giacomotto - Disco Bunny
03. Mladen Tomic - Flat and Positive
04. Hoi - Nasa
05. Vikte - Persuasion (Julian Eustace Static Xpress)
06. Maru - Mumba
07. Art of Hot - Seranado
08. Nait - True World
09. Elastic Fish - Dark Shade (Access Denied Remix)
10. Max Stealthy - Aurora
== Please support these artists ==
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1/5/2012 • 53 minutes, 11 seconds
175 BPM - Bass Ten (10:1 Intervals #4
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. @ 150 BPM (warmup)
10 min. @ 175 BPM
01 min. @ 150 BPM
10 min. @ 175 BPM
01 min. @ 150 BPM
10 min. @ 175 BPM
05 min. @ 150 BPM (cooldown)
PLAYLIST:
01. Reset Robot - We Do It (James Talk Remix)
02. Chris Lake, Marco Lys - Cross The Line (LJ MTX, & Ciconte Remix)
03. W.A.N. - That Night
04. Skylab 2000 - Rollergirl (LJ MTX, & Ciconte Remix)
05. Digibox - Passenger
06. The Playfellow - The Gunz (Sidel Remix)
07. Daniel D - Cash Money
08. Adam Gadomski - Sun In The Winter
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2011 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
7/7/2011 • 44 minutes, 33 seconds
170 BPM - Bass Ten (10:1 Intervals #3)
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 BPM
01 min. @ 150 BPM
10 min. @ 170 BPM
05 min. @ 150 BPM (cooldown)
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Francesco Bonora - Flute Olenza
02. Hubert Gomez - Leonela Deep (Nhestor Remix)
03. Random Soul - Prime For The Airwaves (Da Sunlounge Remix)
04. Storyteller - Proof
05. Burak Harsitlioglu - Crack The Wall
06. Audioklinik - Cubus
07. Shane Berry - Aurora Borealis (Doubledecker Remix)
08. Paul Kwitek - In The Past
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2011 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
6/23/2011 • 44 minutes, 59 seconds
165 BPM - Bass Ten (10:1 Intervals #2)
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 min. @ 150 BPM
10 min. @ 165 BPM
05 min. @ 150 BPM (cooldown)
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Tolga Diler - Direction Istanbul Secret Groovers Remix
02. F.Sonik - ZuluMal
03. Gabe, Marcello V.O.R. - Maracatumara
04. Andy Clockwork - Sprung Clocktower
05. Triple Agent - Metamorphosis (Kultur & Colombo Remix)
06. Halobeatz, Matroid - All Glory
07. Beat Rangers - Where Are My Glasses (Blazer Remix)
08. Total Sound - Sunbeam On Twilight
== Please support these artists ==
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6/9/2011 • 45 minutes, 2 seconds
160 BPM - Bass Ten (10:1 Intervals #1)
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. @ 150 BPM
10 min. @ 160 BPM
1 min. @ 150 BPM
5 min. @ 150 BPM (cooldown)
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Carlo In Action - U See Me
02. Metodi Hristov - Way Out Of Here
03. Groove Coctail - Romance (Original Vocal Mix)
04. Digital Breaks Foundation - Experience
05. DJ Wady - Sunshine
06. Home Alone - The Sound (EK Remix)
07. Jevne - Between Gravity
08. Jozhy K - Cloud of Gladnesses
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2011 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
5/26/2011 • 44 minutes, 51 seconds
160-180 BPM - Driving Spikes
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.
180 BPM @ 1 min.
160 BPM @ 5 min.
180 BPM @ 1.5 min.
160 BPM @ 5 min.
180 BPM @ 2 min.
150 BPM @ 5 min. (cooldown)
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Kopel - Ecological (Juan Lectro Remix)
02. Rai - You Never Show (Retroid Remix)
03. Projecto Joao Gaiola - Samba Carnival (Instrumental Mix)
04. Jacob Todd, Jordan Nafie - Cyclosomef*ckingthin (Micah Mix)
05. Paul Kwitek, Roxanne Morganstern - Black Ocean (Saul B Remix)
06. DownKill - Minor Theory (Dynamic Illusion Remix)
== Please support these artists ==
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3/4/2011 • 32 minutes, 36 seconds
180 BPM - Rapid Transit (Speedbump Series #4)
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.podrunner.com
PLAYLIST:
01. Pint Size - Deep Down (Emil Lanne Remix)
02. Aaron Roberts - Soul It As Funk (Scud Bloom's Dub Mix)
03. Aaron Roberts - Soul It As Funk (Spur's Remix)
04. Aaron-Carl - I Refuse (Quentin Harris Remix)
05. Rob Curtis & Anistropic - Quicksilver (Anistropic Remix)
06. Rocket - Voices of Freedom
07. Seth Vogt - Don't Turn Away (Oracle Dub Remix)
08. Roman Zawodny, Lilonee - Underground EP (Edy C Remix)
09. The Scientifics - Invading Claire
10. Reda - Assonance
11. Timoshii - Top One - Jackbot's Epic Klubb Dubb Mix
12. Seth Vogt - Don't Turn Away (South Rakkas Crew Remix)
== Please support these artists ==
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11/23/2010 • 57 minutes, 46 seconds
170-175-180 BPM - Top of the World (Speedbump Series #3)
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
3 minutes @ 150 BPM
8 minutes @ 180 BPM
3 minutes @ 150 BPM
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. James Bledsoe - Nobody (Kirby Mix)
02. Gadotti - Porno Barbie
03. Jake Chec - Bassline
04. DJ Misjah - In the Sky
05. Ivan Devero - Hard Love Tech
06. Icon, Lighthouse - Cabecudas Beach
07. Roman Zawodny, Lilonee - Underground EP (Rydel vs. Coltfreak Remix)
08. Jerome Baker - Intensity
09. James Bledsoe - Nobody (Kirby Mix)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2010 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
11/11/2010 • 38 minutes, 50 seconds
165-170-175 BPM - Chutes and Ladders (Speedbump Series #2)
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 minutes @ 150 BPM
8 minutes @ 175 BPM
3 minutes @ 150 BPM
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. Habersham - Into The M
02. Human Adams - Robotto
03. Jevne, Fourfeet - Take My Time (Rhodes Dub)
04. Impact Mechanics - Move (Aaron Chase Remix)
05. DJ Veztax - Ne Me Fukat
06. Edu Yattah - Love Tear
07. Ivan Devero - La Danza De Gargamel
08. Emil Lanne - Rhythmic Foundation (Edmund Remix)
== Please support these artists ==
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10/28/2010 • 40 minutes, 3 seconds
160-165-170 BPM - Staircase of the Gods (Speedbump Series #1)
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 conditioning mixes by themselves!
BPM CHART
3 minutes @ 150 BPM
8 minutes @ 160 BPM
3 minutes @ 150 BPM
8 minutes @ 165 BPM
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
Newsletter, merchandise, donations: https://www.podrunner.com
PLAYLIST:
01. DJ Misjah - Like It Hot (Uto Karem Remix)
02. Bumble, Romz - N'roll
03. Diovanni - La Fiesta Latinos
04. Deep Horizons - Start Point
05. DJ Misjah - So High (Trevor Rockcliffe Remix)
06. Emil Lanne - Beat Street (Ross Couch Remix)
== Please support these artists ==
Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2010 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
10/24/2010 • 39 minutes, 40 seconds
150-160-170 BPM - Ziggurat
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.com
BPM CHART:
10 min. @ 150 BPM
10 min. @ 160 BPM
10 min. @ 170 BPM
10 min. @ 160 BPM
10 min. @ 150 BPM
05 min. @ 100 BPM
PLAYLIST:
01. Michael Lanning - Bound for Ascension (Drew Nichols Remix)
02. Illinton and Giez - Swedish Steamed Rollercoaster
03. DJ Rage - Busterfreak (Ricardo Reyna's Dia De Muertos Mix)
04. Pette Vaydex - Pette from the Street
05. Drumcode Master - Everyone's Price
06. Monologic - I Don't Know
07. Jimmy & Fer Ferrari - Hotel
Music copyright c the respective artists. All other material c2009 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
5/21/2009 • 58 minutes, 3 seconds
Freeway to 10K - Level 1 - Week 10
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 @ 137-142 BPM
29 min. @ 157 BPM
1 min. @ 146 BPM
29 min. @ 157-170 BPM
1 min. @ 146 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Ali Kay - Firewire (Dub Mix)
02. Bartet - Hipnotik (Gables Dance Mix)
03. Tonske - Heavy Sticks
04. Jon Delerious - No Warning (Come Make Me Dub)
05. Chris Zimmer - Crazy Drummer
06. Fernando Ehrhardt - Fancy
07. Juan Bartet - Mutation (DJs Remix)
08. Ali Kay - Electro Lift (High Energy Mix)
09. Mark Quail - Frostbite
10. Ali Kay - Jack Me Killer (Khan Edison Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
8/28/2008 • 1 hour, 11 minutes, 47 seconds
Freeway to 10K - Level 1 - Week 9
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 min. @ 157 BPM
1 min. @ 146 BPM
19 min. @ 157 BPM
1 min. @ 146 BPM
19 min. @ 157 BPM
1 min. @ 146 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Chris Harris - Dig It (Chris' Mix)
02. 76 Studios - Force (Ed Jr & Gustavo Peluzo Mix)
03. Bruno Balbino - Estemesmo
04. Fernando Ehrhardt - Fancy (Philipi Rosa Mix)
05. Chriss Zimmer - Guss Roboter
06. Jay Tripwire - Body to Body (Audio Soul Project Dub)
07. Sascha Muller - On a Mission
08. Repair - On Hold
09. Symplx - Make Tha Jack Jak
10. Fustavo Peluzo - Many Hair
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
8/21/2008 • 1 hour, 10 minutes, 49 seconds
Freeway to 10K - Level 1 - Week 8
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
1 min. @ 145 BPM
14 min. @ 156 BPM
1 min. @ 145 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Hologram Hookers - Speed of Sound
02. Freshlovers - Around Your Love
03. Peter Munch - Back To Back
04. Sean Nash - Infection (Kid Handsome Remix)
05. Bone Machine - Fleisch
06. Paul Birken & Terry Mullan - Reminiscent
07. Matt Sanders - Spin Off
08. Access Denied - Deaf Grandmother
09. Jetlag Cph - Wild Wild Brooklyn Bounce
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
8/16/2008 • 1 hour, 11 minutes, 13 seconds
Freeway to 10K - Level 1 - Week 7
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. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Bruno Be - Big Bow
02. Ralph Siwinski - Role of Bluffing
03. Latenight Society - Opacity
04. Tony Wild - The Sound Is Electro
05. Locombia - Make This Go
06. Ilario Alicante - In Front of a Pool Table (Reagan's Duder Mix)
07. Aymen Bahri - No Name Part 2
08. MarQ, DJ Sandman - The Abyss (MarQ's Down Below Mix)
09. Locombia - African Drums
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
8/8/2008 • 1 hour, 11 minutes, 31 seconds
Freeway to 10K - Level 1 - Week 6
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 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Dexter - Vanilla Coke
02. Kut Goldcard - Long Flight
03. Santa Fe - Proximity
04. Luis Nunez - Feel (Instrumental Mix)
05. Feil Garnier - Spresso
06. Frank Romero - Mystic Sound
07. Emerson Fish - Senses
08. Club Deluxe - DisMoi (Club Deluxe vs. Danny G. Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
8/1/2008 • 1 hour, 5 minutes, 30 seconds
Freeway to 10K - Level 1 - Week 5
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. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
3 min. cooldown @ 142-137
PLAYLIST:
01. Massivedrum & Fang - Start to Move (Bruno Benno Dub Remix)
02. Fernandinho - Dirty Wish
03. Pimpztress Rah - Saddle Up (LJ MTX Mix)
04. Fang - Deep In My Soul (Haveck Remix)
05. Altimari - Peak Level
06. Dexter - Vanilla Coke (Jeff Bennett Remix)
07. Twisted Lab - Into the Groove (Gustavo Scorpio Remix)
08. D & G, Eric Dexter - Here Comes the Sun (LJ MTX Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
7/25/2008 • 59 minutes, 23 seconds
Freeway to 10K - Level 1 - Week 4
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. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
3 min. @ 142-137 BPM
PLAYLIST:
01. Bruno Barudi - From The Speakers
02. DJ Yako - Effects Distortion (Version Venezuelan)
03. Manuel Neztic - Golfo (Santa Fe Remix)
04. Elton D - Mel Rose (Paula Cazenave Remix)
05. Ali Kay - Lifeline
06. Sasha Klemckin - Samara (Skyman Remix)
07. Alex Arzano, Ali Kay - Bleep (Ali Kay Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
7/18/2008 • 52 minutes, 17 seconds
Freeway to 10K - Level 1 - Week 3
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 - 142 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Fahrenheit - Manhattan Crisis
02. JV, Granite - Hallucinate (JV Mix)
03. John Skipper - Planet Funk
04. DJ Fonck - Temptation
05. Latenight Society - Opacity (Matthew Garton Mix)
06. Shadow Dancer - Dirt Box (Peter Munch Interpretation)
07. Romz - Kalk
08. Mark Ramsey, Bedroomnoize - Generation Noize
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
7/11/2008 • 50 minutes, 41 seconds
Freeway to 10K - Level 1 - Week 2
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. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
3 min. cooldown @ 142-137BPM
PLAYLIST:
01. Drazen - No Idea (Adriano Dodici Mix)
02. Jeff Bennett - Elements (Rene Sandoval Remix)
03. Faraz - Resbolator
04. Joy Marquez - Sunscreen
05. Zambino, DJ Ness - Follow Me (DJ Daniel Cast Bass Tribe Mix)
06. Nelson Grover - Running
07. Access Denied - Virtual Click (NewLine Mix)
08. Chrizz Luvly - Jade
09. Dirty F---ers - Crazy Loop (Basser Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
7/4/2008 • 44 minutes, 58 seconds
Freeway to 10K - Level 1 - Week 1
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) designed this series especially for us, and she'll be accompanying you with valuable fitness tips to improve your workout and form as well as reduce the chances of injury.
BPM CHART:
5 min. warmup @ 137-142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Broken Radio - Static Pop
02. Ali Kay - Frozen (Ali Kay Dub Mix)
03. Bruno Be - Big Bow
04. Neztic & Vate - Patria (Zimbardo Remix)
05. Philipi Rosa - Pass On the Corner
06. Santa Fe - Pixel Dub (Club Mix)
07. Risk - Dementia
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
6/27/2008 • 42 minutes, 18 seconds
Gateway to 8K - Level 1 - Week 10
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 - Ipnosys
02. Neztic & Yate - Patria (Zimbardo Remix)
03. Peter Munch - Before Sunrise
04. Sunset Stylerz - The Kicker (Jetlag Cbh Interpretation)
05. Grey - Shame On You (Slater Hogan Remix)
06. Peter Munch - Golden Pieces in Space (NYC Dub)
07. Manny Suarez - Dance Machine
08. Eliaz Kazais - Can't Stop Myself (David Villareal Mix)
09. Jacob Todd - Ariadne's Thread (Habersham Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
6/13/2008 • 1 hour, 3 minutes, 31 seconds
Gateway to 8K - Level 1 - Week 9
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 bpm
1 min. @ 141 bpm
25 min. @ 149 bpm
1 min. @ 141 bpm
5 min. cooldown @ 141-136 bpm
PLAYLIST:
01. M1C Perri - Naughty (M1's Keep Bouncing Mix)
02. Barba-tronic - One (Juice Mix)
03. Spacedafunk - Miaplicious
04. Skauch - Syllabus
05. Sexual Chocolate - What's My Name (Guy Herman's Answer Mix)
06. Mark Alvarado - I Am Conected (Roxi Instrumental Mix)
07. Javier Dee - I Feel The Vibe
08. LJ MTX - Punk Rawk
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
6/5/2008 • 1 hour, 4 minutes, 22 seconds
Gateway to 8K - Level 1 - Week 8
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
20 min. @ 148 bpm
2 min. @ 140 bpm
5 min. cooldown @ 140-135 bpm
PLAYLIST:
01. Sydney Roy - Creaky (Peter Munch Re-edit)
02. Massivedrum - Start To Move
03. Tim Baker - Sideways
04. MC Flipside & Saint Pete - Land of Electro
05. Arthur Gloom - Busor
06. Haveck - Metabolic
07. Gustavo Peluzo - Work It (Dub Mix)
08. Murray Richardson - Let It Rock
== Links to original tracks at podrunner.com ==
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
5/29/2008 • 57 minutes, 22 seconds
Gateway to 8K - Level 1 - Week 7
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. @ 140 bpm
5 min. cooldown @ 140-135 bpm
PLAYLIST:
01. Ali Kay - The Great Commandment (Constantine Remix)
02. Channel Surfer - Angelique (Channels Electro Mix)
03. Ali Kay - Sound Hole
04. Bruno Be - Big Bow
05. Gustavo Peluzo - I Love Digitaria (Digitaria Remix)
06. Luis Sunday - Electronic Night in Sampa
07. Music Lab - Music (Paranoid State Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
5/22/2008 • 1 hour, 1 minute, 1 second
Gateway to 8K - Level 1 - Week 6
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. @ 139 bpm
12 min. @ 147 bpm
1 min. @ 139 bpm
12 min. @ 147 bpm
1 min. @ 139 bpm
12 min. @ 147 bpm
1 min. @ 139 bpm
5 min. cooldown @ 139-134 bpm
PLAYLIST:
01. Deep Forest - Sweet Lullaby (Justin C. & Justin Xara Remix)
02. The Ones - Blast (Out of Space Dub)
03. DJ Rage - Shake It Shake It
04. DJ Daniel Cast - Paradise
05. Fram Egea - Second Byte (Rene Sandoval Remix)
06. Deux Minds - Coconut Groove
07. FreeSpace - Push the Tempo (Bass Rockers Remix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
5/15/2008 • 1 hour, 5 minutes, 48 seconds
Gateway to 8K - Level 1 - Week 5
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
11 min. @ 147 bpm
1 min. @ 139 bpm
11 min. @ 147 bpm
1 min. @ 139 bpm
11 min. @ 147 bpm
1 min. @ 139 bpm
5 min. cooldown @ 139-134 bpm
PLAYLIST:
01. Jhon Rios - Feel The Essential
02. Eelke Kleijn - Potentialities (Eelke Kleijn Remix)
03. Alex Bailey - Arualko
04. Alex Bailey - Instant With Her
05. Andres S - Electric Eye
06. Jacob Todd - Used To Be (LeRon & Yves Eau Mix)
07. Pablo Barbosa - Exhale
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
5/8/2008 • 1 hour, 1 minute, 27 seconds
Gateway to 8K - Level 1 - Week 4
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
10 min @ 146 bpm
1 min @ 138 bpm
5 min @ 138-133 bpm
PLAYLIST:
01. Replika - Don't Turn Back
02. Soultek - Analog Heart
03. Infiniti - Game One (Mush Remix)
04. DJ Soma Cruz - Glam
05. Roman Pushkin - Take Control of Me
06. Aoo & ooA - The Clown (Access Denied Mix)
07. Better Than Raw - Salo
== Links to original tracks at podrunner.com/intervals ==
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
5/2/2008 • 57 minutes, 51 seconds
Gateway to 8K - Level 1 - Week 3
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 @ 138 bpm
9 min @ 146 bpm
1 min @ 138 bpm
5 min @ 138-133 bpm
PLAYLIST:
01. Punisher & John Overfiend - Thermal Underwear (John Selway Remix)
02. Johan Vermeulen - The Long Wait
03. Adam Digital - To Detroit
04. Orlando Voorn - Travelling Through the Speed of Light
05. Jon Pegnato - Enjoy the Bass
06. Groove Man - Make Me Feel So Good (Mike Balance Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
4/24/2008 • 53 minutes, 34 seconds
Gateway to 8K - Level 1 - Week 2
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 CHART:
5 min. warmup @ 132-137 bpm
8 min. @ 145 bpm
1 min. @ 137 bpm
8 min. @ 145 bpm
1 min. @ 137 bpm
8 min. @ 145 bpm
1 min. @ 137 bpm
8 min. @ 145 bpm
1 min. @ 137 bpm
5 min. cooldown @ 137-132 bpm
PLAYLIST:
01. Armand Van Helden - The Funk Phenomena
02. Andy Alder - Caterpillar Man
03. Canny Rock & Steve Cole - Cube Ah (Hypnotic Remix)
04. Adam Joy - Move
05. Ze Prizz DJs - Get Down
06. Flowjob - Woody Twister
07. Cicada - Peg (Electro Dub)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
4/17/2008 • 49 minutes, 19 seconds
Gateway to 8K - Level 1 - Week 1
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 runs from 5K (or 30 minutes) to 8K (or 50 minutes).
BPM CHART:
5-min. warmup @ 132-137bpm
7 min. @ 145bpm
1 min. @ 137bpm
7 min. @ 145bpm
1 min. @ 137bpm
7 min. @ 145bpm
1 min. @ 137bpm
7 min. @ 145bpm
1 min. @ 137bpm
5-min. cooldown @ 137-132bpm
PLAYLIST:
01. Cari Lekebusch - Space Suite
02. Mandala - Turbocharged (Jan van Lier Remix)
03. Marco G & DJ Preach - Funk Around The World (Bryan Cox Remix)
04. The Red Hed & Vinyl Groover - Wrong Turn (Vinyl Groover and The Red Hed Remix)
05. Andres Power - Crazy In Bogota
06. Vinyl Life - Rhythm Rock You (Dopamine Breaks Mix)
07. Los Elementos - This Is The Bass (Randall Jones Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC.
For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
4/10/2008 • 45 minutes, 43 seconds
First Day to 5 K - Level 1 - Week 10 - Graduation Mix
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 @ 135 bpm
35 min. @ 145 bpm
4 min. 30 sec. cooldown @ 135 bpm
PLAYLIST:
01. John 00 Fleming - 3rd Time Lucky
02. John Acquaviva & Olivier Giacomotto - Sofa King (Mark Mendes Remix)
03. DJ Phunk & DJ Pagano - The Rule (Algarve Remix)
04. Jay Lumen - One Week In Paradise (Mashtronic Remix)
05. DJ Misjah - Jam The Bass
06. Stereo Man - Monday Morning (Pagano Instrumental Mix)
07. Gaston & Philips - Big City Boppers (Phunk Police Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
4/3/2008 • 46 minutes, 39 seconds
First Day to 5 K - Level 1 - Week 9
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-sec. cooldown @ 130 bpm
PLAYLIST:
01. Le Mode - Hit Record
02. Angel Alanis - Drop the Bass
03. Silencer - Rollin N Controllin (Tex Mex)
04. Oksygen - Drift
05. Basic - Sushi Wasabi
06. Eskimo - Traveling
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
3/27/2008 • 41 minutes, 44 seconds
First Day to 5 K - Level 1 - Week 8
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 & Leo - Sinthetize Me (Dub Mix)
02. Behind Blue Eyes - Remember This (First Edition Mix)
03. Chris Harris & Dominic Martin - Dig It (Dom's Mix)
04. Andres Power - The Pito
05. Espen & Stian - The Cuban (Parallel Sound Gringo Edit)
06. Neato - Notorious Hang Out
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
3/20/2008 • 39 minutes, 25 seconds
First Day to 5 K - Level 1 - Week 7
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 Through Seven (Dirtyhertz Remix)
02. Downkill - Minor Theory (Dynamic Illusion Remix)
03. Jaksaw - Damn!
04. Matt Herdman - Just Like
05. Mark Almaria - Tsunami (Roland K's New Wave Instrumental)
06. DJ Misjah - Look At Me (WJH Remix)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
3/13/2008 • 36 minutes
First Day to 5 K - Level 1 - Week 6 - Mix 3
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. Antony Reale - Funky Base & White Lines
02. The Stain - Horizon
03. DJ Paulo - Clean It Up (Alexander & Mark Vdh Mix)
04. Yves Eaux, Leron - Catwalk Drama (Clubbervision Mix)
05. Steven King - Charanga
06. DJ Wope - The Step
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
3/11/2008 • 35 minutes, 49 seconds
First Day to 5 K - Level 1 - Week 6 - Mix 2
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
4-min. cooldown @ 130 bpm
PLAYLIST:
01. Volta - Robot Needs Oil (Olivier Giacomotto Remix)
02. The Funk Monkeys - Disco Dancer
03. Christian Smith & John Selway - Point to Point
04. Slim Yelow - Rip This Motha Up (Dub Mix)
05. Deep 'N Soul - Drum Voice
06. Zero Cash - Pushit (Centerfold Version)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
3/9/2008 • 34 minutes, 41 seconds
First Day to 5 K - Level 1 - Week 6 - Mix 1
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. @ 141 bpm
3 min. @ 132 bpm
5 min. @ 141 bpm
4-min. cooldown @ 131 bpm
PLAYLIST:
01. Slim Yelow - Bad Trip
02. Dr. Bass - Day of Marmot
03. Olivier Giacomotto - Wasabi On Top
04. Cosmic Belt - Do It
05. Igor Dorohov - Music Is (Del Horno Remix)
06. Native - Transport (4mal Remix)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
3/6/2008 • 35 minutes, 13 seconds
First Day to 5 K - Level 1 - Week 5 - Mix 3
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. cooldown @ 130 bpm
PLAYLIST:
01. Riko - Tokyo (Storyteller Mix)
02. Blendbrank - Muscles (Chris Anderson Mix)
03. Piece Process - The Preacher
04. Friburn & Urik - Midnight Run
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
3/4/2008 • 29 minutes, 54 seconds
First Day to 5 K - Level 1 - Week 5 - Mix 2
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-deserved break!
BPM CHART:
5 minute warmup @ 130 bpm
8 minutes @ 140 bpm
5 minutes @ 131 bpm
8 minutes @ 140 bpm
1-minute 45-second cooldown @ 130 bpm
PLAYLIST:
01. Antix - Little Honey (Fitalik Remix)
02. Made By Monkeys - I Try (Peter Rauhofer Future Mix)
03. Nicola Torriero - So Good (Montreal Mix)
04. Marcelo Castelli - Deeper Inside (A Deeper Mix)
05. Alex Arzeno & Ali Kay - War Of The Worlds (Scream Mix)
06. Alex Arzeno & Ali Kay - War Of The Worlds (Vocal Breaks Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
3/2/2008 • 29 minutes, 54 seconds
First Day to 5 K - Level 1 - Week 5 - Mix 1
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 min. @ 131 bpm
5 min. @ 140 bpm
2 min. 30 sec. cooldown @ 130 bpm
PLAYLIST:
01. Audio Soul Project - Back to Joy
02. Re-Zone - Revenge Of A Bass Killer (Revenge Of A Bass Killer A Tribute to Mr. Toca)
03. Leo Cruz - Humidex
04. Sourcecode - Electric Shower
05. Donald Glaude - Big (Jelo Re-Drumix)
06. Vinyl Life - Still Vibration (Main Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
2/28/2008 • 30 minutes, 24 seconds
First Day to 5 K - Level 1 - Week 4
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
3 minutes @ 140 bpm
90 seconds @ 130 bpm
5 minutes @ 140 bpm
2 minutes 30 seconds @ 130 bpm
3 minutes @ 140 bpm
90 seconds @ 130 bpm
5 minutes @ 140 bpm
Two minute cooldown @ 130 bpm
PLAYLIST:
01. Stan Kolev - Obsession
02. Aldrin & Akien - Maybe Tomorrow
03. Hard Rock Sofa - It's My Condition
04. Re-Zone - Don't Wanna Be Your Prisoner (Dub Mix)
05. Greenspace - Strength in Love
06. Starkillers - Diskoteka (Kobbe & Austin Leeds Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
2/21/2008 • 31 minutes, 20 seconds
First Day to 5 K - Level 1 - Week 3
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 seconds @ 140 bpm
90 seconds @ 130 bpm
3 minutes @ 140 bpm
3 minutes @ 130 bpm
90 seconds @ 140 bpm
90 seconds @ 130 bpm
3 minutes @ 140 bpm
4-minute 10-second cooldown @ 130 bpm
PLAYLIST:
01. Industry - Release Me (Peter Rauhofer Reconstruction Mix)
02. Re-Zone - Revenge Of A Bass Killer (Seratonine Mix)
03. Taurus & Vaggeli - Crock It
04. Absolute - Dance Music Programme (Pagano in Heaven Mix)
05. Rob Curtis & Anisotropic - Quicksilver (Anisotropic Remix)
06. Hard Rock Sofa - Pleasant Emotions (Adam K & Dataworx Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
2/14/2008 • 27 minutes, 3 seconds
First Day to 5 K - Level 1 - Week 2
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 bpm
90 seconds @ 138 bpm
2 minutes @ 128 bpm
90 seconds @ 138 bpm
2 minutes @ 128 bpm
90 seconds @ 138 bpm
2 minutes @ 128 bpm
90 seconds @ 138 bpm
2 minutes @ 128 bpm
90 seconds @ 138 bpm
2 minutes @ 128 bpm
90 seconds @ 138 bpm
1 minute 50 seconds @ 128 bpm
PLAYLIST:
01. Peter Presta - Rock The Funky Beats (Peter Presta Mix)
02. Donald Glaude - Big
03. James Harcourt - Anaconda (Dr. Bass Mix)
04. Rick Garcia & DJ Jes - Soul Remix
05. Pheek - Laika Memories
06. Blendbrank - Muscles (Blendbrank Dub Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
2/7/2008 • 28 minutes, 6 seconds
First Day to 5 K - Level 1 - Week 1
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 provide you with a great introduction to the world of interval training and start you on your path to a nonstop 5K run!
BPM CHART:
5-minute warmup @ 128 bpm
60 seconds @ 142 bpm
90 seconds @ 128 bpm
60 seconds @ 142 bpm
90 seconds @ 128 bpm
60 seconds @ 142 bpm
95 seconds @ 128 bpm
65 seconds @ 142 bpm
95 seconds @ 128 bpm
65 seconds @ 142 bpm
90 seconds @ 128 bpm
65 seconds @ 142 bpm
90 seconds @ 128 bpm
60 seconds @ 142 bpm
95 seconds @ 128 bpm
65 seconds @ 142 bpm
3-minute cooldown @ 128 bpm
PLAYLIST:
01. Fernando Gullon - Piedras
02. Invertika - Momentum
03. Tristaum - Shiver (Therm's Trippy Mix)
04. Da'Others - Tribal Man (Da'Others Edit)
05. Ron Carroll - Making Love (Richie Heller Mix)
06. Casa Flava - De Moma De (Dust To Dust Mix)
Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.
