From your first workout to a full 5K/3.2-mile run in just 9 weeks! This first mix gets you off the couch and out the door!

Program Outline, Progress Chart, Tips, and More at https://www.podrunner.com/first-day-to-5k-v2.html

Donations, Merchandise, Newsletter, more: https://www.podrunner.com

Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

BPM CHART:

Warmup: 5 min. @ 128 BPM

1 min. @ 142 BPM

1.5 min. @ 128 BPM

1 min. @ 142 BPM

1.5 min. @ 128 BPM

1 min. @ 142 BPM

95 sec. @ 128 BPM

65 sec. @ 142 BPM

95 sec. @ 128 BPM

65 sec. @ 142 BPM

1.5 min. @ 128 BPM

65 sec. @ 142 BPM

1.5 min. @ 128 BPM

1 min. @ 142 BPM

95 sec. @ 128 BPM

65 sec. @ 142 BPM

Cooldown: 3 min. @ 128 BPM

PLAYLIST:

01. Terry Gaters - Autumn of Love (Extended Mix)

02. Ismail.M, Maze 28, Redspace - Pure Reaction

03. Nick Lewis - A Quiet Place (Mauro Masi Remix)

04. Sedat, White Fox - Uganda (Extended Mix)

05. Thomas Lemmer & Andreas Bach - Reunion

06. Roald Velden - Fly with Me (Nils Karr Remix)

== Please support these artists ==

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.