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coach jenny

FIRST DAY TO 5K - LEVEL 1
Series mixed by DJ Beatsmith
If you've never run before, or are returning to running after a long hiatus, this series, following the popular Couch to 5K template, is designed to take you from your first day to a full 5K (3.2-mile) run in just 9 weeks (plus a bonus "graduation mix").

open button Subscribe to Podrunner: Intervals

Instructions
To download a mix, right-click (Mac: option-click) its title and select "save as" (or your browser's equivalent) to save to your hard drive.
For each mix's run time, BPM schedule, and playlist, click its triangular button
For a printable series outline with BPM schedules and run times, click here.

General Information
Each mix should be used 3 times a week
Weeks 5 and 6 have a different mix for each of your three sessions
Each mix includes a warmup and cool-down period
Tempo changes are indicated by a chime, ascending to accelerate, descending to decelerate
Always stretch thoroughly before and after your session
Always hydrate adequately

INTRO TO INTERVALS
We highly recommend you listen to this 4-minute guide to Interval training to help you maximize your workout and utilize Podrunner: Intervals most effectively.

Stream button

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Right-click titles to download mixes.
Click buttons for mix information.
Click "play" to hear a mix now.
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open button DOWNLOAD WEEK 1                Stream button

 
open button DOWNLOAD WEEK 2                Stream button

 
open button DOWNLOAD WEEK 3                Stream button

 
open button DOWNLOAD WEEK 4                Stream button

 
open button DOWNLOAD WEEK 5, Mix 1       Stream button

 
open button DOWNLOAD WEEK 5, Mix 2       Stream button

 
open button DOWNLOAD WEEK 5, Mix 3       Stream button

 
open button DOWNLOAD WEEK 6, Mix 1       Stream button

 
open button DOWNLOAD WEEK 6, Mix 2       Stream button

 
open button DOWNLOAD WEEK 6, Mix 3       Stream button

 
open button DOWNLOAD WEEK 7                Stream button

 
open button DOWNLOAD WEEK 8                Stream button

 
open button DOWNLOAD WEEK 9                Stream button

 
open button DOWNLOAD WEEK 10              Stream button
   Graduation!

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