(Total Length: 42 minutes) Another interval run, made possible by some brilliant songs! We are alternating between songs of around 140 BPM and 150 BPM. So this is taking it easy, as it is still a hot day for me.… Continue reading →

The post CBDB Runs – INTERVALS: Alternating 140 with 150 BPM! (Chicago, Tracy Bonham, Black Eyed Peas and Billie Eilish) first appeared on Unwrapp3d.

(Total Length: 30 minutes) Another interval run that includes a 5-minute speedy micro run. It starts at 152 BPM but quickly speeds up to our target cadence of 165 BPM.  Perfect for learning how to pick up your legs! The… Continue reading →

The post CBDB Runs – MICRO5: 5-min micro run to 165 BPM (Green Day, The Rolling Stones, Bobby McFerrin and Meghan Trainor) first appeared on Unwrapp3d.

(Total Length: 50 minutes) I recorded this during our recent summer heatwave and if it is still hot where you are, hopefully this show will keep you going. Head out early before the heat to this feel-good running soundtrack packed… Continue reading →

The post CBDB Runs – JEFF: Heatwaves and Summer Vibes (Ray Charles, Fleetwood Mac, The Isley Brothers and more) first appeared on Unwrapp3d.

We are alternating between songs of around 135 BPM (easy recovery pace for me) and 160 BPM (definitely not recovery pace! Rather speed run pace). This is for me switching between 4 and 9 (out of 10) effort. It might… Continue reading →

The post CBDB Runs – INTERVALS: Alternating 135 with 160 BPM (Grace Jones, Pharrell Williams, The Mamas & The Papas) first appeared on Unwrapp3d.

(Total Length: 50 minutes) Interval Running, made possible by some great songs! We are alternating between songs of around 140 BPM (recover pace for me) and 155 BPM (faster!). You decide the efforts. For me, this is switching between 5… Continue reading →

The post CBDB Runs – INTERVALS: Alternating 140 with 155 BPM! (Whitehouse, B-52s, Ed Sheeran and Black Eyed Peas) first appeared on Unwrapp3d.

(Total Length: 31 minutes) The micro-run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (5 min), a cool-down walk (3 songs) and a post-run stretch (2 song2). For ideas for post-run stretches, head… Continue reading →

The post CBDB Runs – MICRO5: 5-min micro run to 160 BPM (Delta Rae, Paul McCartney, The Monkees, and Led Zeppelin) first appeared on Unwrapp3d.

(Total Length: 38 minutes) Negative Splits…. or kind of. Should we call it Negative Blips? We will be running to songs with an ever-increasing tempo (BPMs), chivvying us along with the bounce of the music. Included is a warm-up walk… Continue reading →

The post CBDB Runs – NEG SPLITS: Increasing BPMs! Can you run through these? (Paolo Nutini, Paul Simon, The Proclaimers) first appeared on Unwrapp3d.

(Total Length: 53 minutes) Celebrate Global Running Day with me with a playlist, that I aptly named “Songs You Cannot Run to”. Celebrating Global Running Day? Brilliant! Grab this playful playlist where we attempt to run, jeff, or stroll to… Continue reading →

The post CBDB Runs – JEFF: Songs You Cannot Run To …. On Global Running Day!  (Gorillaz, Laurie Anderson, Dave Brubeck) first appeared on Unwrapp3d.

(Total Length: 35 minutes) In this run, we complete our series of running to Eurovision Songs. I had 25 minutes worth of contestant songs left to run, and this was perfect for a 10-minute micro run. Add to this a… Continue reading →

The post CBDB Runs – MICRO10: Eurovision 2026 (Part 3) – A short 10-min micro run (Ceccah, Alis, and Kelsie Borg) first appeared on Unwrapp3d.

(Total Length: 56 minutes) As we continue getting closer to the Eurovision Song Contest 2026, we’ll keep on diving into the songs that make the contest what it is; an international smorgasbord of sounding treats. So join me on exploring… Continue reading →

The post CBDB Runs – JEFF: Eurovision 2026 Part 2: More Slow Miles, and bigger Big Beats (Noam Bettan, Antigoni, Akylas) first appeared on Unwrapp3d.