We're back to three of the same runs this week and going just a little bit further than you've already gone. Look at how much you've accomplished in such a short amount of time. I hope you're feeling great about yourself and you are starting to really feel like a runner.

Today we'll be doing our 5 minute walking warm-up followed by 25 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 7 Music:

Raphael Saadiq-Staying In Love

Peaches - Talk to Me

Ladyhawk - My Delirium

Justice - D.A.N.C.E.

Kid Cudi - Day 'n Nite

Imperial Teen - Ivanka

!!! - Hello is This Thing On

Editors - Papillon

Lawrence Arabia - Apple Pie Bed

Oh boy, get ready for 25 minutes of non-stop running! Since you have no breaks for this run, please make sure you keep your breathing and your pace in check. Get to the end of that finish line even if you have to go more slowly than usual. I know you can do it!

I enjoyed the music so much this week that I'm using it for the rest of the intervals!

Today's run will be 5 minutes of your walking warmup followed by ten minutes of jogging, 3 walking, 10 jogging and finishing out the music with walking.

We are in week 6! Once again we've got 3 intervals. The first starts with a 5 minute walking warm-up followed by a 5 minute jog, 3 minute walk, 8 minute jog, 3 minute walk and ending with a 5 minute run (and obviously you've got your cool down afterwards to do what you like).

Music this week comes from RCRDLBL.com and BetterPropoganda.com

Ted Leo - Me and Mia

Sia - You've Changed

New Young Pony Club - Chaos

The Faint - The Geeks were Right

Passion Pit - Sleepyhead

Steve Aokie - Goose

Arcade Fire - Neighborhood

Bloc Party - Banquet

Death from Above 1979 - Sexuality

Wow, week 5 interval 3 is no joke. We're running for a full 20 minutes today. Now, before you go for a box of tissues to wipe away your tears, please keep in mind that you do not need to sprint this or even go as fast as maybe you have on some of your other interval runs. If you're jogging at a 3.0 pace, that's ok - just keep picking up your feet. All you can ask of yourself is to give it your all.

Our music for this run is pretty great (in my humble opinion). It comes courtesy of RCRDLBL, Dance Yourself to Death and Groove Armada.

The Heavy - How You Like Me Now

Hot Chip - Take It In

Dance Yourself to Death - Midnight Affair (Y&R Remix)

Steve Aoki - Green Velvet - Shake and Pop featuring Kid Sister

Groove Armada - I Won't Kneel (Treasure Fingers Epicwave Radio Edit)

Hexes & Ohs - Whadaya Know

Here we go, it's interval #2 time and I know it looks menacing - but you just need to kick its butt before it kicks yours, right? RIGHT!

Today's music came almost completely from TheHoodInternet.com with some special help from killrockstars.com. Visit those sites, often - there is nothing but good music on both of them.

Weird Tapes - My Babe Walk

Estelle feat. Kanye vs. The Ting Tings

Wallpaper vs. Little Boots

Rick Ross vs. Hercules & Love Affair

Ke$ha vs. YACHT

Biz Markie vs. Phoenix

Gym Class Heroes vs. Jermaine Stewart

Dum Dum Girls - Jail La La

The Shakey Hands - Allison and the Ancient Eyes