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 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").
 Subscribe to Podrunner: Intervals
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Click the link that corresponds to your RSS feed reader...
...or paste the link below into your podcast reader (e.g., iTunes):
http://www.djsteveboy.com/audio/intervals.xml
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| Instructions |
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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. |
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For each mix's run time, BPM schedule, and playlist, click its triangular button |
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For a printable series outline with BPM schedules and run times, click here. |
| General Information |
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Each mix should be used 3 times a week |
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Weeks 5 and 6 have a different mix for each of your three sessions |
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Each mix includes a warmup and cool-down period |
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Tempo changes are indicated by a chime, ascending to accelerate, descending to decelerate |
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Always stretch thoroughly before and after your session |
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Always hydrate adequately |
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