First Day to 5 K - Level 1 - Week 5 - Mix 3
28 minutes from 130 to 140 BPM
PODRUNNER: INTERVALS -- Workout Music · Steve Boyett presents DJ Beatsmith
March 4, 200829m 54s
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Show Notes
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.