EPISODE · Jan 31, 2008 · 29 MIN
First Day to 5 K - Level 1 - Week 1
from PODRUNNER: INTERVALS -- Workout Music · host Steve Boyett presents DJ Beatsmith
The new Podrunner: Intervals series starts with a bang! High-energy tracks to get you off the couch and out the door. This first 27-minute set, following the popular Couch to 5K template, will provide you with a great introduction to the world of interval training and start you on your path to a nonstop 5K run! BPM CHART: 5-minute warmup @ 128 bpm 60 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 90 seconds @ 128 bpm 65 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 3-minute cooldown @ 128 bpm PLAYLIST: 01. Fernando Gullon - Piedras 02. Invertika - Momentum 03. Tristaum - Shiver (Therm's Trippy Mix) 04. Da'Others - Tribal Man (Da'Others Edit) 05. Ron Carroll - Making Love (Richie Heller Mix) 06. Casa Flava - De Moma De (Dust To Dust 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.
What this episode covers
The new Podrunner: Intervals series starts with a bang! High-energy tracks to get you off the couch and out the door. This first 27-minute set will provide you with a great introduction to the world of interval training and start you on your path to a nonstop 5K run! BPM CHART: 5-minute warmup @ 128 bpm 60 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 90 seconds @ 128 bpm 65 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 3-minute cooldown @ 128 bpm PLAYLIST: 01. Fernando Gullon - Piedras 02. Invertika - Momentum 03. Tristaum - Shiver (Therm's Trippy Mix) 04. Da'Others - Tribal Man (Da'Others Edit) 05. Ron Carroll - Making Love (Richie Heller Mix) 06. Casa Flava - De Moma De (Dust To Dust 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.
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First Day to 5 K - Level 1 - Week 1
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