PODRUNNER: INTERVALS -- Workout Music

A relentless hour that feels as if you're being chased by evil robots. Which, on Podrunner, ain't necessarily a bad thing.

Newsletter, merchandise, donations: http://www.podrunner.com

PLAYLIST:

01. Korablove - Aquarium

02. Organ Grinder - Drum Instinct

03. Darkmode - Techno Boulevard

04. Bruno Balbino - Get Lost

05. Alejandro Roman - Can't Close My Eyes

06. Pette Vaydex - Pette from the Street

07. Dustin Zahn - Welcome To My Spaceship

08. Alex W. - Silents

09. Marco Woods, Dolbyd - Billy The Kids

10. A.Paul - Offline

11. Jhon Rios - Tape On

12. DJ Dorian - Call Back (Special Version)

Music copyright c the respective artists. All other material c2009 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

Hit the ground running with this first mix of 2009, a tightly focused, intensifying hour of progressive house.

Newsletter, merchandise, donations: http://www.podrunner.com

PLAYLIST:

01. Paul Prior - Ten Thousand Legions

02. Nitin - Speak Slowly Please

03. Africano, Mella, Sanjay Hari - Deewee (Size Zero Remix)

04. Gabriel Black - Resolutions (Amit Shoham Remix)

05. DJ Tim - Drum Technic

06. Pimo - Memoir

07. Caspian Rabone - Plain Truth

08. TwoPlay - Smoother

09. Paul Prior - Uprising

10. Adam Brown - The Push

11. Sharam Jey - When The Dogs Bite (Original Dub)

12. Ricsta - Be Divine (Kung Po Dub)

Music copyright c the respective artists. All other material c2009 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

The final week is here, and with it a special negative split workout. Congratulations on all of your hard work! Plus tip from Coach Jenny Hadfield (jennyhadfield.com)

BPM CHART:

5 min. warmup @ 137-142 BPM

29 min. @ 157 BPM

1 min. @ 146 BPM

29 min. @ 157-170 BPM

1 min. @ 146 BPM

3 min. cooldown @ 142-137 BPM

PLAYLIST:

01. Ali Kay - Firewire (Dub Mix)

02. Bartet - Hipnotik (Gables Dance Mix)

03. Tonske - Heavy Sticks

04. Jon Delerious - No Warning (Come Make Me Dub)

05. Chris Zimmer - Crazy Drummer

06. Fernando Ehrhardt - Fancy

07. Juan Bartet - Mutation (DJs Remix)

08. Ali Kay - Electro Lift (High Energy Mix)

09. Mark Quail - Frostbite

10. Ali Kay - Jack Me Killer (Khan Edison 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.

The penultimate week of FW210K has longer intervals at a slightly faster pace. You're almost there! Plus tip from Coach Jenny Hadfield (jennyhadfield.com).

BPM CHART:

5 min. warmup @ 137-142 BPM

19 min. @ 157 BPM

1 min. @ 146 BPM

19 min. @ 157 BPM

1 min. @ 146 BPM

19 min. @ 157 BPM

1 min. @ 146 BPM

3 min. cooldown @ 142-137 BPM

PLAYLIST:

01. Chris Harris - Dig It (Chris' Mix)

02. 76 Studios - Force (Ed Jr & Gustavo Peluzo Mix)

03. Bruno Balbino - Estemesmo

04. Fernando Ehrhardt - Fancy (Philipi Rosa Mix)

05. Chriss Zimmer - Guss Roboter

06. Jay Tripwire - Body to Body (Audio Soul Project Dub)

07. Sascha Muller - On a Mission

08. Repair - On Hold

09. Symplx - Make Tha Jack Jak

10. Fustavo Peluzo - Many Hair

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.

With only two weeks to go we're starting the final sprint for home.

BPM CHART:

5 min. warmup @ 137-142 BPM

14 min. @ 156 BPM

1 min. @ 145 BPM

14 min. @ 156 BPM

1 min. @ 145 BPM

14 min. @ 156 BPM

1 min. @ 145 BPM

14 min. @ 156 BPM

1 min. @ 145 BPM

3 min. cooldown @ 142-137 BPM

PLAYLIST:

01. Hologram Hookers - Speed of Sound

02. Freshlovers - Around Your Love

03. Peter Munch - Back To Back

04. Sean Nash - Infection (Kid Handsome Remix)

05. Bone Machine - Fleisch

06. Paul Birken & Terry Mullan - Reminiscent

07. Matt Sanders - Spin Off

08. Access Denied - Deaf Grandmother

09. Jetlag Cph - Wild Wild Brooklyn Bounce

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.

Yo're running farther and faster, with only three weeks to go! This week Coach Jenny (jennyhadfield.com) talks about everyone's favorite subject: food.

BPM CHART:

5 min. warmup @ 137-142 BPM

9 min. @ 156 BPM

1 min. @ 145 BPM

9 min. @ 156 BPM

1 min. @ 145 BPM

9 min. @ 156 BPM

1 min. @ 145 BPM

9 min. @ 156 BPM

1 min. @ 145 BPM

9 min. @ 156 BPM

1 min. @ 145 BPM

9 min. @ 156 BPM

1 min. @ 145 BPM

3 min. cooldown @ 142-137 BPM

PLAYLIST:

01. Bruno Be - Big Bow

02. Ralph Siwinski - Role of Bluffing

03. Latenight Society - Opacity

04. Tony Wild - The Sound Is Electro

05. Locombia - Make This Go

06. Ilario Alicante - In Front of a Pool Table (Reagan's Duder Mix)

07. Aymen Bahri - No Name Part 2

08. MarQ, DJ Sandman - The Abyss (MarQ's Down Below Mix)

09. Locombia - African Drums

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.

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)

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.

In this midway-point mix, Coach Jenny (jennyhadfield.com) teaches you how to reduce side stitches.

BPM CHART:

5 min. warmup @137-142 BPM

7 min. @ 155 BPM

1 min. @ 144 BPM

7 min. @ 155 BPM

1 min. @ 144 BPM

7 min. @ 155 BPM

1 min. @ 144 BPM

7 min. @ 155 BPM

1 min. @ 144 BPM

7 min. @ 155 BPM

1 min. @ 144 BPM

7 min. @ 155 BPM

1 min. @ 144 BPM

3 min. cooldown @ 142-137

PLAYLIST:

01. Massivedrum & Fang - Start to Move (Bruno Benno Dub Remix)

02. Fernandinho - Dirty Wish

03. Pimpztress Rah - Saddle Up (LJ MTX Mix)

04. Fang - Deep In My Soul (Haveck Remix)

05. Altimari - Peak Level

06. Dexter - Vanilla Coke (Jeff Bennett Remix)

07. Twisted Lab - Into the Groove (Gustavo Scorpio Remix)

08. D & G, Eric Dexter - Here Comes the Sun (LJ MTX 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.

Time to learn proper walking form! Listen for Coach Jenny's (www.jennyhadfield.com) tip in the middle of the workout to find out how.

BPM CHART:

5 min. warmup @ 137-142 BPM

6 min. @ 154 BPM

1 min. @ 143 BPM

6 min. @ 154 BPM

1 min. @ 143 BPM

6 min. @ 154 BPM

1 min. @ 143 BPM

6 min. @ 154 BPM

1 min. @ 143 BPM

6 min. @ 154 BPM

1 min. @ 143 BPM

6 min. @ 154 BPM

1 min. @ 143 BPM

3 min. @ 142-137 BPM

PLAYLIST:

01. Bruno Barudi - From The Speakers

02. DJ Yako - Effects Distortion (Version Venezuelan)

03. Manuel Neztic - Golfo (Santa Fe Remix)

04. Elton D - Mel Rose (Paula Cazenave Remix)

05. Ali Kay - Lifeline

06. Sasha Klemckin - Samara (Skyman Remix)

07. Alex Arzano, Ali Kay - Bleep (Ali Kay 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.

We're moving a little bit faster this week so you can see how your performance has improved. Hit the road! Plus running tips from Coach Jenny (jennyhadfield.com).

BPM CHART:

5 min. warmup @ 137 - 142 BPM

5 min. @ 154 BPM

90 sec. @ 143 BPM

5 min. @ 154 BPM

90 sec. @ 143 BPM

5 min. @ 154 BPM

90 sec. @ 143 BPM

5 min. @ 154 BPM

90 sec. @ 143 BPM

5 min. @ 154 BPM

90 sec. @ 143 BPM

5 min. @ 154 BPM

90 sec. @ 143 BPM

3 min. cooldown @ 142-137 BPM

PLAYLIST:

01. Fahrenheit - Manhattan Crisis

02. JV, Granite - Hallucinate (JV Mix)

03. John Skipper - Planet Funk

04. DJ Fonck - Temptation

05. Latenight Society - Opacity (Matthew Garton Mix)

06. Shadow Dancer - Dirt Box (Peter Munch Interpretation)

07. Romz - Kalk

08. Mark Ramsey, Bedroomnoize - Generation Noize

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.