This week we launch the new 10-week 10K series! Over the next two and a half months we will take you from 30 to 60 minutes of running, or from 5K to 10K. Coach Jenny Hadfield (jennyhadfield.com) designed this series especially for us, and she'll be accompanying you with valuable fitness tips to improve your workout and form as well as reduce the chances of injury.

BPM CHART:

5 min. warmup @ 137-142 BPM

4 min. @ 153 BPM

2 min. walk @ 142 BPM

4 min. @ 153 BPM

2 min. walk @ 142 BPM

4 min. @ 153 BPM

2 min. walk @ 142 BPM

4 min. @ 153 BPM

2 min. walk @ 142 BPM

4 min. @ 153 BPM

2 min. walk @ 142 BPM

3 min. cooldown @ 142-137 BPM

PLAYLIST:

01. Broken Radio - Static Pop

02. Ali Kay - Frozen (Ali Kay Dub Mix)

03. Bruno Be - Big Bow

04. Neztic & Vate - Patria (Zimbardo Remix)

05. Philipi Rosa - Pass On the Corner

06. Santa Fe - Pixel Dub (Club Mix)

07. Risk - Dementia

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