PODRUNNER: INTERVALS -- Workout Music

Three workouts this week, and three in Week 6!

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

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

PLAYLIST

01. Core Meridian - Hyphae

02. Redspace, Ismail.M - No Mercy

03. Prus Control - Behind the Clouds

04. DMPV & Anveld - Cyclone (Grue Remix)

05. Talla 2XLC, DJ Robyn - Endorphene Express (Extended Mix)

06. Rodri go - Resilience

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BPM CHART

5 min. warmup @ 130 BPM

5 min. @ 140 BPM

3 min. @ 131 BPM

5 min. @ 140 BPM

3 min. @ 131 BPM

5 min. @ 140 BPM

Cooldown: 2 min. 30 sec. @ 130 BPM

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.

Focus on routine as a route to the Zone, and on not being hard on yourself.

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. @ 130 BPM

1.5 min. @ 140 BPM

1.5 min. @ 130 BPM

6 min. @ 140 BPM

3 min. @ 130 BPM

1.5 min. @ 140 BPM

1.5 min. @ 130 BPM

3 min. @ 140 BPM

Cooldown: 4 min. 10-sec. @ 130 BPM

PLAYLIST:

01. Redspace, Ismail.M - Dont Sleep

02. Sundra - Dive

03. Leaman - Adishi (Tojogo Remix)

04. Afterus - Chemical (Extended Mix)

05. Zauberakustik - Clockwise

06. Mind of Us - Alone With You

07. Jan Martin & Mate Rial - Letting You Down (Roald Velden Dub Mix)

== 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.

This week you focus on form to improve efficiency, reduce injury risk, and help reduce soreness.

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

1.5 min. @ 138 BPM

2 min. @ 128 BPM

1.5 min. @ 138 BPM

2 min. @ 128 BPM

1.5 min. @ 138 BPM

2 min. @ 128 BPM

1.5 min. @ 138 BPM

2 min. @ 128 BPM

1.5 min. @ 138 BPM

2 min. @ 128 BPM

1.5 min. @ 138 BPM

Cooldown: 1 min. 50 sec. @ 128 BPM

PLAYLIST:

01. Christian Bonori - Standing Chaos (Stereophonie Remix)

02. Zauberakustik - Modern Art

03. Vince Schuld - Passage (Extended Mix)

04. Aeon - Tuki Tuki (Extended Mix)

05. DMPV & Anveld - Terpsichore (Extended Mix)

06. MaxLoop - Dreamscape

== 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.

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.

This one-hour mix increases by 1 BPM every 5 minutes. Perfect for those recovering from injury or absence, or for walkers looking to add a bit more exercise to their routine.

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

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

PLAYLIST

01. Gians - Reflection on February

02. Thomas Lemmer - Awakening

03. Michael Felix - Moon Eclipse

04. KeyZee - Palstek

05. Blue Dietrich - Dive

06. Polished Chrome - Connected

07. Professor - Kalin

08. Psykohead - Cyber Survivor

09. Fogg - Beholder (Boogymann Disco Remix)

10. Silicon Slave - Ad Nauseam*

11. Psykohead - A.I.

12. Planet Bliss - Halo*

*CC BY-NC-SA 4.0

== Please support these artists ==

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2022 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

Let the music lift you from a casual pace to a power walk! Speed increases by 1 BPM every 3 minutes. 120 BPM lasts 5 minutes, then a slowing cool-down brings it all home.

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

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

PLAYLIST

01. Deepjack - Savvas - Cruising in Time

02. Shaide - Shades of Blues (Vocal Remix)

03. Ruh (SE) - Breeze

04. Ruh (SE) - Breeze (Ilya Gerus Remix)

05. Sir-Vere - Do You Love Me (Introversion)

06. InFusco - Bagira

07. Spalk - Rodeo Club (Radio Edit)

08. The Funk Philosopher - Funky Monkey (Sonale Remix)

09. Sonale - Carnivale

10. The Prizoners - Day Off

11. Yasha F - Dont Look Back

12. Talla 2XLC - Eternal

== Please support these artists ==

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2021 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

Let the music lift you from a casual pace to a power walk! Speed increases by 1 BPM every 3 minutes. 120 BPM lasts 5 minutes, then a slowing cool-down brings it all home.

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

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

PLAYLIST

01. Deepjack - Savvas - Cruising in Time

02. Shaide - Shades of Blues (Vocal Remix)

03. Ruh (SE) - Breeze

04. Ruh (SE) - Breeze (Ilya Gerus Remix)

05. Sir-Vere - Do You Love Me (Introversion)

06. InFusco - Bagira

07. Spalk - Rodeo Club (Radio Edit)

08. The Funk Philosopher - Funky Monkey (Sonale Remix)

09. Sonale - Carnivale

10. The Prizoners - Day Off

11. Yasha F - Dont Look Back

12. Talla 2XLC - Eternal

== Please support these artists ==

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2021 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace. This mix increases by one BPM every five minutes over half an hour. By the end, you will be at the gateway to all of the Podrunner fixed-tempo mixes, from 120-185 BPM! The entire Recovery Series is always available at https://www.podrunner.com/recovery.html. Consult your doctor before training, take breaks or stop when you need to.

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

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

PLAYLIST:

01. Nissim Gavriel - Late Night Therapy

02. Mind Controlled Machines - Magenta

03. Marc Spieler - Illusion (Ming [GER] Remix)

04. B-Men - Who Inspires Me

05. Adam Sein - Fields of Serenity

== Please support these artists ==

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2020 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five minutes over half an hour. This will help prepare you for the upcoming hour at 115 BPM. Consult your doctor before training, take breaks or stop when you need to.

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

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

PLAYLIST:

01. Zauberakustik - Drinks at the Beach

02. DJ Marika - Paralele (Andre Rizo Remix)

03. DJ Gradus - Forbidden Love

04. MIN t - Start Dancing

05. The Funk Philosopher - Cabin Fever

06. Keith Harris - Bonzai (Vincent Zauhar Remix)

== Please support these artists ==

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2020 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five minutes over half an hour. his will help prepare you for the upcoming hour at 105 BPM. Consult your doctor before training, take breaks or stop when you need to.

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

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

PLAYLIST:

1. Tauon - Just Fly

2. Neari - Andalouse Sauce (Chris IDH Remix)

3. Savin - Till the End

4. Claudio Suara - The Chase (Retro Spekt's Midnight Express Remix)

5. B.Infinite - Get to It

== Please support these artists ==

Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2020 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.