PODRUNNER: INTERVALS -- Workout Music

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.

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.

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.

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.

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.

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.

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.

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.

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 == 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.

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 == 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.

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.

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.

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 == 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.

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.

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 == 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.

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 == 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.

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.

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 == 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.