Alright my friends, this week we start with a 5 minute walking warm-up followed by two sets of the following intervals:

90 second jog

90 second walk

3 minute jog

3 minute walk

You got that? We're doing it twice and hell to the yes you will DO IT!

The music you're hearing comes from: 

Noah and the Whale - Life Is Life (Yuksek Remix)

Magic_Fountain-TOA_New_Wave_Acid_Remix

Kerli - Army of Love (Wawa Remix Radio Edit)

No Surrender - Young World

Boots Electric -- Boots Electric Theme

Santogold - L.E.S. Artistes

Not gonna lie, last week was a rough one for me, my lungs are still getting used to pushing themselves. This week we're doing a 5 minute walking warm-up followed by intervals of 90 seconds running and 2 minutes of walking. I think I screwed up last week and didn't have us run for long enough - well, not this week, we're doing the intervals for a full 20 minutes.

The music we are listening to is:

Great Northern - Houses

Givers - Up Up Up

Kid Sister - Get Fresh

Ursula1000 ft. Isabelle Antena - Repetez Le Repetoire

Le Butcheretees - Henry Don't Got Love

The 2 Bears - Bear Hug

Uffie - Wordy Rappinghood (Tom Tom Cover)

I'm back everybody and I'll be starting from the beginning all over again thanks to a nasty case of pneumonia that lasted for an entire month. My lungs are crappy but I'm determined to get back out there and show them who's boss (the boss is me in case anyone was wondering).

For week 1 we start out with a 5 minute walking warm-up followed by alternating 60 seconds of jogging with 90 seconds of brisk walking for a total of 20 minutes. Afterwards, reward yourself with some water and a nice pat on the tush for a job well done.

Do this interval at least three times before moving on to Week 2.

Music Featured:

Thao & Mirah - "Eleven"

MNDR - "Cut Me Out"

Maximum Balloon ft. Theophilus London - "Groove Me"

MEN - "Off Our Backs"

Making Friendz - "Situation"

Aranda - "It Ain't Easy"

Sick of Sarah - "Bittersweet"

Sorry this is coming late everybody, apparently I had used all of my alloted bandwidth for posting my podcasts so I was unable to post this as quickly as I had made it. We're doing this run with the music of:

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Theophilus London - Why Even Try Feat Sara Quin

Midnight Magic - Take Me Out Remix

Holy Ghost - Do it Again

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Bag Raiders - Sunlight (feat. Dan Black)

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I'm From Barcelona - Get In Line

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Lykke Li - I Follow Rivers (Dave Sitek Remix)

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The Electric - Start Of The Show

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Tiga - Mind Dimension (Bloody Beetroot Remix)

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Steffi - Mine

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Maximum Balloon - Groove Me (feat. Theophilus London) (Jneiro Jarel Remix)

Angel Haze - 6'7'

Loch Lamond - Blue Lead Fences

I've got the winter blahs and also the winter weight gain/lack of energy - to combat that, I signed up for a 10 mile run at the end of May so that I force my fat ass to train for it. Scare tactics, they totally work!

To get myself back in the swing of things, I'm starting out with a 35 minute run. Our music today comes from RCRDLBL.com

Asteroids Galaxy Tour - The Sun Ain't Shining No More

Oh Land - White Nights (Twin Shadow remix)

 Mikix The Cat - Momma's Boy vs MikiX The Cat - At Night (Star Eyes  Jubilee Papi Smurf Remix)

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Senor Stereo - I Am The Beat (Treasure Fingers Remix)

Yelle - Safari Disco Club

Quiero Club - Las Propiedades del Cobre

Vanity Theft - Anatomy

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Chromeo - Hot Mess (feat. Elly Jackson) (Duck Sauce Remix)

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Ladytron - Ace of Hz (Punks Jump Up Remix)

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Bodega Girls - We Are Losers

I'm back with another podcast for you all and in order to switch things up a bit (if you choose to do so), we'll be running sprints every 5th minute. We start out with a 3 minute walking warmup and then we go right into the 80 minute run. Obviously, use your best judgement when it comes to the sprints. If you do every other one, that's fantastic too. If you don't do any of them, it's all good my friends.

The music accompanying us on our run this time is as follows and can all be downloaded at either RCRDLBL.com, Thehoodinternet.com or the artist websites.

The Hood Internet - Just Wanna Dance Yrslf Clean (Jay-Z vs. LCD Soundsystem) 

Kings of Leon (Use Somebody Remix)

Har Mar Superstar - Tall Boy

Pigeon John - The Bomb (Cassettes Won't Listen Remix)

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The Hood Internet - Do You Want Crazy (The Dirty Diamonds x Two Door Cinema Club)

La Femme - Sur La Blanche

The Pipettes - Thank You

The Russian Futurists - Hoeing Weeds Sowing Seeds (DVAS Remix)

Afrobeta - Two Different Worlds

Gravy Train!!! - Hella Nervous

Chromeo - Hot Mess (12 Inch Mix Feat La Roux)

Kanye West Ft. Talib Kweli - Heavy Chains

Gossip - Ain't It The Truth

Kraak  Smaak - Dynamite (Kraak  Smaak's Boogie Funk Version)

Anoraak - Try Me (Jupiter Remix)

Far East Movement - Like A G6 (Big Syphe Remix)

Jesse Rose - T.E.E.D. - Garden (Jesse Rose Remix Radio Edit)

Oh Land - Sun Of A Gun (Yuksek Remix)

Sammy Bananas - Adulture  OCD Automatic - Paper Cat (Sammy Bananas Remix)

Tiesto - Work Hard Play Hard (feat. Kay)

Soulico - Exotic On The Speaker (feat. Rye Rye)

Friends Electric - Kelis - Acapella (Friends Electric Mix)

Finally 70 minutes of running is ready for you. Warning: I was completely and utterly hungover while recording this (possibly still a little drunk or something) so don't judge me and just love me.

We're listening to music from Robyn, Jenny & Johnny, Crystal Castles, Chromeo, Dragonette, Crocodiles, David E. Sugar, Florrie, Katy B, Ladytron, Miss Kittin, Reporter, Revolver, The Corin Tucker Band and Wolf Parade. Whew that was a lot.

It has been a loooong time since I've tried to record a very long show - but I'm back and I'm actually training for a 10k. This is a 60 minute run that includes music from Kelis, Sia, Jack Splash, Hot Chip, La Roux, David Guetta, Kings of Leon, Little Boots, Neon Indian, Oceana, Quadron, Saint Motel, Scissor Sisters and STARS. Hope you enjoy!

Well my babies, the time has come for me to set you free into the land of 5k runners. This is our final training week and we'll be running 30 minutes straight. As always, you can find the music you hear on this podcast at RCRDLBL.com and www.betterpropaganda.com

I am so proud of you, but most of all - you be proud of yourself.

We've got two more weeks left of this program and you should feel absolutely amazing about yourself. If you feel inclined to do so - email me and let me know how this journey has been for you. Think back to where you were on week one and now think of where you are now. Do you feel like a different person? Email me and let me know.Today we'll be doing our 5 minute walking warm-up followed by 28 minutes of non-stop running (jogging...however you'll get to the end without walking).This week's music is brought to you by RCRDLBL.com and BetterPropoganda.com. Those sites have something for everyone and are jam-packed with free downloads.Week 8 Music:Belle and Sebastian - Another Sunny DayRadiohead - BodysnatchersGroove Armada - Paper RomanceVan She - StrangersThe Presets - Are You The OneSoulwax - NY Lippsof Montreal - Heimdalsgate Like A Promethean CurseNew Young Pony Club - The BombAfrika Bambaataa - MetalFM Belfast - Par Avion