Four more weeks to your 10K or 50-minute goal! Tips from Coach Jenny (jennyhadfield.com).

BPM CHART:

5 min. warmup @ 137-142 BPM

8 min. @ 155 BPM

1 min. @ 144 BPM

8 min. @ 155 BPM

1 min. @ 144 BPM

8 min. @ 155 BPM

1 min. @ 144 BPM

8 min. @ 155 BPM

1 min. @ 144 BPM

8 min. @ 155 BPM

1 min. @ 144 BPM

8 min. @ 155 BPM

1 min. @ 144 BPM

3 min. cooldown @ 142-137 BPM

PLAYLIST:

01. Dexter - Vanilla Coke

02. Kut Goldcard - Long Flight

03. Santa Fe - Proximity

04. Luis Nunez - Feel (Instrumental Mix)

05. Feil Garnier - Spresso

06. Frank Romero - Mystic Sound

07. Emerson Fish - Senses

08. Club Deluxe - DisMoi (Club Deluxe vs. Danny G. Mix)

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