Welcome to the start of Gateway to 8K, designed for Podrunner: Intervals by renowned trainer Jenny Hadfield (www.jennyhadfield.com)! Over the next 10 weeks this series should help you increase your runs from 5K (or 30 minutes) to 8K (or 50 minutes).

BPM CHART:

5-min. warmup @ 132-137bpm

7 min. @ 145bpm

1 min. @ 137bpm

7 min. @ 145bpm

1 min. @ 137bpm

7 min. @ 145bpm

1 min. @ 137bpm

7 min. @ 145bpm

1 min. @ 137bpm

5-min. cooldown @ 137-132bpm

PLAYLIST:

01. Cari Lekebusch - Space Suite

02. Mandala - Turbocharged (Jan van Lier Remix)

03. Marco G & DJ Preach - Funk Around The World (Bryan Cox Remix)

04. The Red Hed & Vinyl Groover - Wrong Turn (Vinyl Groover and The Red Hed Remix)

05. Andres Power - Crazy In Bogota

06. Vinyl Life - Rhythm Rock You (Dopamine Breaks Mix)

07. Los Elementos - This Is The Bass (Randall Jones Mix)

Music copyright c the respective artists. All other material c2008 by Podrunner, LLC.

For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.