PODRUNNER: INTERVALS -- Workout Music

A hot mix of house music to push your intervals to the next level. Forty-six minutes and not a glowstick in sight, we promise! Series designed by Coach Jenny Hadfield (www.jennyhadfield.com).

BPM CHART:

5 min. warmup @ 132-137 bpm

8 min. @ 145 bpm

1 min. @ 137 bpm

8 min. @ 145 bpm

1 min. @ 137 bpm

8 min. @ 145 bpm

1 min. @ 137 bpm

8 min. @ 145 bpm

1 min. @ 137 bpm

5 min. cooldown @ 137-132 bpm

PLAYLIST:

01. Armand Van Helden - The Funk Phenomena

02. Andy Alder - Caterpillar Man

03. Canny Rock & Steve Cole - Cube Ah (Hypnotic Remix)

04. Adam Joy - Move

05. Ze Prizz DJs - Get Down

06. Flowjob - Woody Twister

07. Cicada - Peg (Electro Dub)

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.

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.

Here's your diploma for graduating from the nine weeks of First Day to 5K: A 35-minute run that will take you farther than you've gone and show you how far you've come.

BPM CHART:

5-min. warmup @ 135 bpm

35 min. @ 145 bpm

4 min. 30 sec. cooldown @ 135 bpm

PLAYLIST:

01. John 00 Fleming - 3rd Time Lucky

02. John Acquaviva & Olivier Giacomotto - Sofa King (Mark Mendes Remix)

03. DJ Phunk & DJ Pagano - The Rule (Algarve Remix)

04. Jay Lumen - One Week In Paradise (Mashtronic Remix)

05. DJ Misjah - Jam The Bass

06. Stereo Man - Monday Morning (Pagano Instrumental Mix)

07. Gaston & Philips - Big City Boppers (Phunk Police Mix)

Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.

Here's the final week of the first Podrunner: Intervals series. Next week will show you just how far you've come. Congratulations!

BPM CHART:

5-min. warmup @ 130 bpm

30 min. @ 140 bpm

4-min, 30-sec. cooldown @ 130 bpm

PLAYLIST:

01. Le Mode - Hit Record

02. Angel Alanis - Drop the Bass

03. Silencer - Rollin N Controllin (Tex Mex)

04. Oksygen - Drift

05. Basic - Sushi Wasabi

06. Eskimo - Traveling

Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.

With only one week to go, this workout will show you just how far you've really come!

BPM CHART:

5-min. warmup @ 130 bpm

28 min. @ 140 bpm

4-min. 30-sec. cooldown @ 130 bpm

PLAYLIST:

01. Tignino & Leo - Sinthetize Me (Dub Mix)

02. Behind Blue Eyes - Remember This (First Edition Mix)

03. Chris Harris & Dominic Martin - Dig It (Dom's Mix)

04. Andres Power - The Pito

05. Espen & Stian - The Cuban (Parallel Sound Gringo Edit)

06. Neato - Notorious Hang Out

Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.

Another 25-minute, nonstop run to help you reach your 5K goal two weeks from now.

BPM CHART:

5-min. warmup @ 130 bpm

25 min. @ 140 bpm

4-min. cooldown @ 130 bpm

PLAYLIST:

01. Jan van Lier - One Through Seven (Dirtyhertz Remix)

02. Downkill - Minor Theory (Dynamic Illusion Remix)

03. Jaksaw - Damn!

04. Matt Herdman - Just Like

05. Mark Almaria - Tsunami (Roland K's New Wave Instrumental)

06. DJ Misjah - Look At Me (WJH Remix)

Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.

Check your progress with a 25-minute, nonstop, fast interval that keeps your feet moving.

BPM CHART:

5-min. warmup @ 130 bpm

25 min. @ 140 bpm

3-min. 30 sec. cooldown @ 130 bpm

PLAYLIST:

01. Antony Reale - Funky Base & White Lines

02. The Stain - Horizon

03. DJ Paulo - Clean It Up (Alexander & Mark Vdh Mix)

04. Yves Eaux, Leron - Catwalk Drama (Clubbervision Mix)

05. Steven King - Charanga

06. DJ Wope - The Step

Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.

Three weeks from now you'll be running a comfortable 5K. Keep moving -- you'll be there before you know it!

BPM CHART:

5-min. warmup @ 130 bpm

10 min. @ 140 bpm

3 min. @ 131 bpm

10 min. @ 140 bpm

4-min. cooldown @ 130 bpm

PLAYLIST:

01. Volta - Robot Needs Oil (Olivier Giacomotto Remix)

02. The Funk Monkeys - Disco Dancer

03. Christian Smith & John Selway - Point to Point

04. Slim Yelow - Rip This Motha Up (Dub Mix)

05. Deep 'N Soul - Drum Voice

06. Zero Cash - Pushit (Centerfold Version)

Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.

We give you a chance to recover after last week's 20-minute run, but keep the energy level high to keep you moving!

BPM CHART:

5-min. warmup @ 131 bpm

5 min. @ 141 bpm

3 min. @ 132 bpm

8 min. @ 141 bpm

3 min. @ 132 bpm

5 min. @ 141 bpm

4-min. cooldown @ 131 bpm

PLAYLIST:

01. Slim Yelow - Bad Trip

02. Dr. Bass - Day of Marmot

03. Olivier Giacomotto - Wasabi On Top

04. Cosmic Belt - Do It

05. Igor Dorohov - Music Is (Del Horno Remix)

06. Native - Transport (4mal Remix)

Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.

The core of this one is a 20-minute, nonstop jog -- your longest run yet, to show you just how far you've come in the last five weeks.

BPM CHART:

5 min. warmup @ 130 bpm

20 min. @ 140 bpm

3 min. cooldown @ 130 bpm

PLAYLIST:

01. Riko - Tokyo (Storyteller Mix)

02. Blendbrank - Muscles (Chris Anderson Mix)

03. Piece Process - The Preacher

04. Friburn & Urik - Midnight Run

Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.