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

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It's all about the music mediating mind and body.

Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST 01. Psykohead - Ivan's Hammer 02. FoRmAT G - No Way Out (Extended Mix) 03. Sine - Golden Hour 04. Othertune - Cosmostar 05. Andy Dux, Oliver Bach - Let's Go (Extended Mix) 06. Mauro Picotto - Like That (Luca Debonaire x Da Clubmaster Club Instrumental)

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BPM CHART Warmup: 5 min. @ 129 BPM 3 min. @ 140 BPM 1.5 min. @ 130 BPM 5 min. @ 140 BPM 2 min. 30 sec. @ 130 BPM 3 min. @ 140 BPM 1.5 min. @ 130 BPM 5 min. @ 140 BPM Cooldown: 2 min. @ 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)

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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 (Original Mix) 03. Vince Schuld - Passage (Extended Mix) 04. Aeon - Tuki Tuki (Extended Mix) 05. DMPV & Anveld - Terpsichore (Extended Mix) 06. MaxLoop - Dreamscape (Original Mix)

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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 & 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)

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A smooth walking tour for the first half, a determined buildup for the second half, and an extended, feel-good finish. Yay!

Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST 01. Frants-Illinton - Oveja 02. Roald Velden - Hummingbird 03. Ipeiqi & Kirill Maxsimoff - The First Dawn 04. Alpha Frequency - Epic Skies (Britto Remix) 05. Billion Watchers - In the Clouds 06. Tom & Mossee - Wadi Qadisha (Original Edit) 07. Omar Nickel - Dance With Me 08. Kiez - Reeperbam (Stahler & Polly Powder Remix) 09. Steering - Lotus (Original Mix ) 10. Imperss - Snowflakes 11. Roald Velden & Sabien - Shadow (Valentin Remix)

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Nothing quite like being transported to your destination with dreamlike ease, yah?

Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST 01. David Can - Dream Ahead 02. Florian Gasperini - Les Feuilles Mortes (Extended Mix) 03. Dan Jumanazar - Endless Night 04. Kay-D - Closer to You 05. Soulmade (AR) - Scorpion (Fabri Lopez Remix) 06. Savin - Escape 07. Marco Molina - Dream of You (Original Vocal Mix) 08. A-Mase - Sun Goes Down 09. Focusing - Psilocybin Cat (Extended MIx) 10. Falko 33 - Quantum World (Fake Lab Remix) 11. ZGOOT - Quiet Whisper

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Set it and forget it.

Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST 01. Jonathan E. Blake - Eternity 02. Neo7 - Fire Element 03. Rikk Earth - Never Fall (Alberto Hernandez MX Extended Remix) 04. Tirso Enriquez (AR) & Huguito Alem - Moro 05. Heinrich & Heine - Nanobot (Rework) 06. Soulmade (AR) - Sub-Zero (Federico Flores Remix) 07. Lakshmi - Link (Original Mix 08. GarryG, Den Kustov - Breaking Bad 09. Under Sanctions - My Gift (Extended Mix) 10. Talla 2XLC and Junk Project - Chaiyya Chaiyya (Zyrus 7 Extended Mix) 11. Luca Antolini, E-Rave - Psychic Harmony (Apogee Mix) 12. Talla 2XLC - A Dream Within a Dream Extended Mix) 13. Talla 2XLC - Phenomena (Zyrus 7 Extended Remix) 14. Ottum - Total Eclipse 15. Sine - Lazy Sunday

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A steady progression from summery and casual to determined and fierce.

Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST 01. New Even - Sonora (Noble Spirits Remix) 02. Maya Wolff - Electricity (Dub Version) 03. Kazko - Magellanic Clouds (Ruls Remix) 04. Platon (RU) - Elen 05. Platon (RU) - Elen (Gleb Rubens Remix) 06. Andrey Exx, TuraniQa - I Need to Know (Dub Mix) 07. Redspace, Ismail.M - Amalgam 08. GLF - Project File (Nerutto Remix) 09. Aerofeel5 - Deep Inside (Extended Mix) 10. Talla 2XLC - Phenomena (Extended Mix) 11. Atragun - Sunset in Reykjavik (M.A.N. & Kris Max Remix) 12. Freuds - Must Be Behind 13. Cosmaks & Aria Deep x Jan Martin - We Feel It (Extended Dub Mix)

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A 4/4 pounder divided into four distinct and differently motivating quarters.

Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST 01. David Can - Kirkjufell 02. Giles et Diego - Feel the Beat 03. Hotboxx - Thats Right 04. Pedro Campondonico - Music Vox (Shawn Jackson Remix) 05. GLF - Project File (Nerutto Remix) 06. GLF - Project File 07. DJ Bilko x Saamanjis - On the Beat (Extended Mix) 08. Markem, Tom Sawyer, David Tort - El Brujo (David Tort HoTL Mix) 09. Baal (SL) - Temple of Aluthnuwara 10. Sashtek - Sensory Impression (Extended Mix) 11. Alex Satry - Missing  (Ecco Remix) 12. Mecanica Celeste - Precious 13. Van Project Sound - Normandy Flight ME (Extended Mix) 14. Imperss - Free Soul 15. Imperss - Free Soul (Deni Sunrise Remix)

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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.