PODRUNNER: INTERVALS -- Workout Music

This week Coach Jenny (www.jennyhadfield.com) shows you how to put on your Happy Pace. Enjoy!

BPM CHART:

5 min. warmup @ 137-142BPM

4 min. @ 153 BPM

90 sec. @ 142 BPM

4 min. @ 153 BPM

90 sec. @ 142 BPM

4 min. @ 153 BPM

90 sec. @ 142 BPM

4 min. @ 153 BPM

90 sec. @ 142 BPM

4 min. @ 153 BPM

90 sec. @ 142 BPM

4 min. @ 153 BPM

90 sec. @ 142 BPM

3 min. cooldown @ 142-137BPM

PLAYLIST:

01. Drazen - No Idea (Adriano Dodici Mix)

02. Jeff Bennett - Elements (Rene Sandoval Remix)

03. Faraz - Resbolator

04. Joy Marquez - Sunscreen

05. Zambino, DJ Ness - Follow Me (DJ Daniel Cast Bass Tribe Mix)

06. Nelson Grover - Running

07. Access Denied - Virtual Click (NewLine Mix)

08. Chrizz Luvly - Jade

09. Dirty F---ers - Crazy Loop (Basser 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.

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

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 final challenge has arrived -- 50 minutes or 8K. Congratulations on your hard work!

BPM CHART:

5 min. warmup @ 136-141 bpm

50 min. @ 149 bpm

5 min. cooldown @ 141-136 bpm

PLAYLIST:

01. Skauch - Ipnosys

02. Neztic & Yate - Patria (Zimbardo Remix)

03. Peter Munch - Before Sunrise

04. Sunset Stylerz - The Kicker (Jetlag Cbh Interpretation)

05. Grey - Shame On You (Slater Hogan Remix)

06. Peter Munch - Golden Pieces in Space (NYC Dub)

07. Manny Suarez - Dance Machine

08. Eliaz Kazais - Can't Stop Myself (David Villareal Mix)

09. Jacob Todd - Ariadne's Thread (Habersham 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 finish line is in sight -- time for that last push to put you over the top! Plus, this week Coach Jenny joins you midstride to work on form.

BPM CHART:

5 min. warmup @ 136-141 bpm

25 min. @ 149 bpm

1 min. @ 141 bpm

25 min. @ 149 bpm

1 min. @ 141 bpm

5 min. cooldown @ 141-136 bpm

PLAYLIST:

01. M1C Perri - Naughty (M1's Keep Bouncing Mix)

02. Barba-tronic - One (Juice Mix)

03. Spacedafunk - Miaplicious

04. Skauch - Syllabus

05. Sexual Chocolate - What's My Name (Guy Herman's Answer Mix)

06. Mark Alvarado - I Am Conected (Roxi Instrumental Mix)

07. Javier Dee - I Feel The Vibe

08. LJ MTX - Punk Rawk

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.

Coming down to the wire with two weeks to go! Coach Jenny's Tip of the Week teaches you how to make friends with hills.

BPM CHART:

5 min. warmup @ 135-140 bpm

20 min. @ 148 bpm

2 min. @ 140 bpm

20 min. @ 148 bpm

2 min. @ 140 bpm

5 min. cooldown @ 140-135 bpm

PLAYLIST:

01. Sydney Roy - Creaky (Peter Munch Re-edit)

02. Massivedrum - Start To Move

03. Tim Baker - Sideways

04. MC Flipside & Saint Pete - Land of Electro

05. Arthur Gloom - Busor

06. Haveck - Metabolic

07. Gustavo Peluzo - Work It (Dub Mix)

08. Murray Richardson - Let It Rock

== Links to original tracks at podrunner.com ==

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.

It's Week 7 and the living is easy. Only three weeks to go!

BPM CHART:

5 min. warmup @ 135-140 bpm

15 min. @ 148 bpm

1 min. @ 140 bpm

15 min. @ 148 bpm

1 min. @ 140 bpm

15 min. @ 148 bpm

1 min. @ 140 bpm

5 min. cooldown @ 140-135 bpm

PLAYLIST:

01. Ali Kay - The Great Commandment (Constantine Remix)

02. Channel Surfer - Angelique (Channels Electro Mix)

03. Ali Kay - Sound Hole

04. Bruno Be - Big Bow

05. Gustavo Peluzo - I Love Digitaria (Digitaria Remix)

06. Luis Sunday - Electronic Night in Sampa

07. Music Lab - Music (Paranoid State 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.

With this mix we're over the hump -- four more weeks to go! Series designed by fitness coach Jenny Hadfield (www.jennyhadfield.com)

BPM CHART:

5 min. warmup @ 134-139 bpm

12 min. @ 147 bpm

1 min. @ 139 bpm

12 min. @ 147 bpm

1 min. @ 139 bpm

12 min. @ 147 bpm

1 min. @ 139 bpm

12 min. @ 147 bpm

1 min. @ 139 bpm

5 min. cooldown @ 139-134 bpm

PLAYLIST:

01. Deep Forest - Sweet Lullaby (Justin C. & Justin Xara Remix)

02. The Ones - Blast (Out of Space Dub)

03. DJ Rage - Shake It Shake It

04. DJ Daniel Cast - Paradise

05. Fram Egea - Second Byte (Rene Sandoval Remix)

06. Deux Minds - Coconut Groove

07. FreeSpace - Push the Tempo (Bass Rockers Remix)

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 halfway to the end of the series! Series designed by fitness coach Jenny Hadfield (https://www.jennyhadfield.com).

BPM CHART:

5 min. warmup @ 134-139 bpm

11 min. @ 147 bpm

1 min. @ 139 bpm

11 min. @ 147 bpm

1 min. @ 139 bpm

11 min. @ 147 bpm

1 min. @ 139 bpm

11 min. @ 147 bpm

1 min. @ 139 bpm

5 min. cooldown @ 139-134 bpm

PLAYLIST:

01. Jhon Rios - Feel The Essential

02. Eelke Kleijn - Potentialities (Eelke Kleijn Remix)

03. Alex Bailey - Arualko

04. Alex Bailey - Instant With Her

05. Andres S - Electric Eye

06. Jacob Todd - Used To Be (LeRon & Yves Eau Mix)

07. Pablo Barbosa - Exhale

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.

Week 4 provides a nice, gentle ramp feeling to nudge you along.

BPM CHART:

5 min @ 133-138 bpm

10 min @ 146 bpm

1 min @ 138 bpm

10 min @ 146 bpm

1 min @ 138 bpm

10 min @ 146 bpm

1 min @ 138 bpm

10 min @ 146 bpm

1 min @ 138 bpm

5 min @ 138-133 bpm

PLAYLIST:

01. Replika - Don't Turn Back

02. Soultek - Analog Heart

03. Infiniti - Game One (Mush Remix)

04. DJ Soma Cruz - Glam

05. Roman Pushkin - Take Control of Me

06. Aoo & ooA - The Clown (Access Denied Mix)

07. Better Than Raw - Salo

== Links to original tracks at podrunner.com/intervals ==

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.

Week 3 increases the pace slightly and lengthens your workout to 40 minutes.

BPM CHART:

5 min @ 133-138 bpm

9 min @ 146 bpm

1 min @ 138 bpm

9 min @ 146 bpm

1 min @ 138 bpm

9 min @ 146 bpm

1 min @ 138 bpm

9 min @ 146 bpm

1 min @ 138 bpm

5 min @ 138-133 bpm

PLAYLIST:

01. Punisher & John Overfiend - Thermal Underwear (John Selway Remix)

02. Johan Vermeulen - The Long Wait

03. Adam Digital - To Detroit

04. Orlando Voorn - Travelling Through the Speed of Light

05. Jon Pegnato - Enjoy the Bass

06. Groove Man - Make Me Feel So Good (Mike Balance 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.