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.

150-180 BPM - Dragonback 3

Varied-tempo workout music mixes for runners, joggers, and power walkers, from the creator of Podrunner, the popular workout mix series. These professionally designed, multi-week series are your training partner for 5K, 8K, 10K, HIIT, Tabata, and much more.

Music

Fitness

Health & Fitness

45 minutes from 135 to 145 BPM. Not the end, not the beginning, but the end of the beginning.

Donations, Merchandise, Newsletter, more: https://www.podrunner.com
Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST
01. Tom Mossee - Oh Baby (Tom Pulse Afro House Mix)
02. Marko-D - Bohol-Belearia (Extended Mix)
03. YinYang Project - Dumbara 
04. Redspace, Ismail.M - Space Odyssey
05. Redspace - Theory of Relativity
06. Cactus James - Sleep Talking
07. Anza, DJ Nejtrino - Thunder in My Heart 
08. Terra V. - In Silence
09. SinStar - Hope (Extended Mix)
10. Sferix - Go Slow 

== Please support these artists ==

BPM CHART
Warmup: 5 min. @ 135 BPM
35 min. @ 145 BPM
Cooldown: 4 min. 30-sec. @ 135 BPM

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2023 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

First Day to 5K (V2) - Graduation Mix

40 minutes from 130 to 140 BPM. Official final week! (Graduation Mix next week)

Donations, Merchandise, Newsletter, more: https://www.podrunner.com
Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST
01. DJego Silber - Can I Have You
02. Alberto Blanco - Lone Men
03. J Matin - Say It
04. Vakabular - Hot Water (Extended Mix)
05. Che Jose - The Awakening
06. Vakabular, Under Sanctions - Uncharted Land (Extended Mix)
07. Cody Chase - Slinger
08. Ottum - Clarity
09. Roald Velden - Fly with Me (PoLYED Remix) 

== Please support these artists ==

BPM CHART
Warmup: 5 min. @ 135 BPM
35 min. @ 145 BPM
Cooldown: 4 min. 30-sec. @ 135 BPM

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2023 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

First Day to 5K (V2) - Week 9

38 minutes - 130 to 140 BPM. Near the finish line now!

Donations, Merchandise, Newsletter, more: https://www.podrunner.com
Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST
01. Dzhef - Dudona (Alley SA Extended Remix)
02. Jose Tabarez - Superberry
03. Blue Cell - Nachtschwaermer (Pedro Sanmartín Remix)
04. DJego Silber - Give Me Emotions
05. Francisco Samuel - Off the Meter (Mike Parra Remix)
06. Chris Hover - El Sol Billa
07. Jenia Smile & Ser Twister - Hanuma (Extended Mix)
08. Nils Karr - Wheki

== Please support these artists ==

BPM CHART
Warmup: 5 min. @ 130 BPM
28 min. @ 140 BPM
Cooldown: 4 min. 30-sec. @ 130 BPM

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2023 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

First Day to 5K (V2) - Week 8

34 minutes - 130 to 140 BPM. Interchangeable with Week 6 Mix 3, if you want some variety this week!

Donations, Merchandise, Newsletter, more: https://www.podrunner.com
Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST
01. Christoph Sebastian Pabst - Palawan
02. Under Sanctions - Talk About It (Extended Mix)
03. Brady Stone - One by One (Extended Mix)
04. Perseverance (Original Mix) - Perseverance
05. Gelvetta - The Origins of the Earth
06. DMPV & Anveld - Cyclone (Chris Lyf Remix)
07. Talla 2XLC - Ragnaroek (Extended Zyrus 7 Remix)
08. North Sunset - My Way

== Please support these artists ==

BPM CHART
Warmup: 5 min. @ 130 BPM
25 min. @ 140 BPM
Cooldown: 3-min. 30 sec. @ 130 BPM

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2023 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

First Day to 5K (V2) - Week 7

34 minutes - 130 to 140 BPM. Big push!

Donations, Merchandise, Newsletter, more: https://www.podrunner.com
Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST
01. New Even - Sonora (Haums Extended Remix)
02. Alpha Frequency - Epic Skies (Hugo Handal Remix)
03. Redspace, Ismail.M - City Walk
04. Lorenzo Turco - Another F**king Synth
05. Redspace - Eternity Gate
06. Frank Waanders Helena Kristiansson - Cascade (Extended Mix)
07. Thomas Lemmer - Serenity (Cosmaks Remix) 

== Please support these artists ==

BPM CHART
Warmup: 5 min. @ 130 BPM
25 min. @ 140 BPM
Cooldown: 3-min. 30 sec. @ 130 BPM

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2023 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

150-180 BPM - Dragonback 3

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