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.