http://www.djsteveboy.com/intervals.html Thu, 21 May 2009 05:00:00 -0800 Thu, 21 Aug 2008 05:00:00 -0800 http://blogs.law.harvard.edu/tech/rss djbeatsmith@yahoo.com Varied-BPM workout music mixes for runners, joggers, and power walkers at all levels. en-us Music copyright c the respective artists. All other material ©2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. DJ Steve Boyett steve@djsteveboy.com DJ Steve Boyett Varied-BPM workout music mixes for runners, joggers, and power walkers at all levels. Weekly, nonstop, varied-BPM workout mixes to improve stamina, pace, and conditioning for beginning, intermediate, and experienced runners, from First Day to 5K (similar to Couch to 5K), to 10K, to half marathon. Mixed and hosted by DJ Beatsmith. == Check out 2006 and 2007's Years Best Podcast winner PODRUNNER, fixed-BPM mixes for running, spinning, or any fast-paced workout. And keep on rollin'! No http://media.libsyn.com/media/intervals/intro_to_intervals.mp3 http://media.libsyn.com/media/intervals/intro_to_intervals.mp3 Music Steve Boyett presents DJ Beatsmith A brief guide to getting the best out of Podrunner: Intervals A brief overview describing what you can expect from Podrunner: Intervals and how you can utilize it most effectively. Thanks for downloading, and please tell your friends and workout buddies about Podrunner: Intervals! Entire contents ©2008 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. The first Podrunner: Intervals mix debuts Feb. 1, 2008. But we wanted to give you a brief overview describing what you can expect from Podrunner: Intervals and how you can utilize it most effectively. Plus, subscribing now ensures you'll have the first P:I mix as soon as it' available. Thanks for downloading, and please tell your friends and workout buddies about Podrunner: Intervals! Entire contents ©2008 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. Tue, 15 Jan 2008 05:00:00 -0800 00:03:25 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_1.mp3 http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_1.mp3 Music Steve Boyett presents DJ Beatsmith 20 minutes from 128 to 142 BPM 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. Antix - Forever Changing (Vibrasphere Remix) 02. Liquid Soul - I Get A Rush (Original Mix) 03. Fernando Gullon, Frangellico - Piedras (Original Mix) 04. Beat Bizarre - Error (Original Mix) 06. Invertika - Momentum (Original Mix) 07. Tristraum - Shiver (Therm's Trippy Remix) 08. Chris Sterio, Steve McGrath - Gulfcoast (Mike Brin Remix) 09. Da'Others - Tribal Man (Da'Others Edit) 10. Cafu - Vista Style (Original Mix) 11. Ron Carroll - Making Love (Richie Heller Mix) 12. Chadwick Strange - Conducive (Recursive Remix) 13. Behind Blue Eyes - Shadow Environment (Original Mix) 14. Casa Flava - De Moma De (Dust To Dust Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. 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. Antix - Forever Changing (Vibrasphere Remix) 02. Liquid Soul - I Get A Rush (Original Mix) 03. Fernando Gullon, Frangellico - Piedras (Original Mix) 04. Beat Bizarre - Error (Original Mix) 06. Invertika - Momentum (Original Mix) 07. Tristraum - Shiver (Therm's Trippy Remix) 08. Chris Sterio, Steve McGrath - Gulfcoast (Mike Brin Remix) 09. Da'Others - Tribal Man (Da'Others Edit) 10. Cafu - Vista Style (Original Mix) 11. Ron Carroll - Making Love (Richie Heller Mix) 12. Chadwick Strange - Conducive (Recursive Remix) 13. Behind Blue Eyes - Shadow Environment (Original Mix) 14. Casa Flava - De Moma De (Dust To Dust Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 31 Jan 2008 05:00:00 -0800 00:29:19 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_2.mp3 http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_2.mp3 Music Steve Boyett presents DJ Beatsmith 26 minutes from 128 to 138 BPM The beats continue with Week 2, a 26-minute mix of tunes to keep your feet moving and your health improving! Try to sit still listening to this set - we dare ya! BPM CHART: 5-minute warmup @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 1 minute 50 seconds @ 128 bpm PLAYLIST: 01. Peter Presta - Rock The Funky Beats (Peter Presta Mix) 02. Toby Holguin & Ariel Baund - Twisted Dreams (Lemon8 Mix) 03. Seed - Blue Vibrations (Amani vs. Teapot Mix) 04. Rick Garcia & DJ Jes - Soul Remix (Original Mix) 05. Pheek - Laika Memories (Original Mix) 06. Broken Toy - Uh Oh (Original Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. The beats continue with Week 2, a 26-minute mix of tunes to keep your feet moving and your health improving! Try to sit still listening to this set - we dare ya! BPM CHART: 5-minute warmup @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 1 minute 50 seconds @ 128 bpm PLAYLIST: 01. Peter Presta - Rock The Funky Beats (Peter Presta Mix) 02. Toby Holguin & Ariel Baund - Twisted Dreams (Lemon8 Mix) 03. Seed - Blue Vibrations (Amani vs. Teapot Mix) 04. Rick Garcia & DJ Jes - Soul Remix (Original Mix) 05. Pheek - Laika Memories (Original Mix) 06. Broken Toy - Uh Oh (Original Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 07 Feb 2008 05:00:00 -0800 00:28:06 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_3.mp3 http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_3.mp3 Music Steve Boyett presents DJ Beatsmith 25 minutes from 130 to 140 BPM Now that you're moving, Week 3 speeds things up, but just a little! This 25-minute mix should get your heart pumping, just in time for Valentine's Day! BPM CHART: 5-minute warmup @ 130 bpm 90 seconds @ 140 bpm 90 seconds @ 130 bpm 3 minutes @ 140 bpm 3 minutes @ 130 bpm 90 seconds @ 140 bpm 90 seconds @ 130 bpm 3 minutes @ 140 bpm 4-minute 10-second cooldown @ 130 bpm PLAYLIST: 01. Industry - Release Me (Peter Rauhofer Reconstruction Mix) 02. Marcelo Castelli - Montevideo (Original Mix) 03. Indart, Chus & Ceballos - Buenos Beats (Iberican Vibes EP) 04. Absolute - Dance Music Programme (Pagano in Heaven Mix) 05. Rob Curtis & Anisotropic - Quicksilver (Anisotropic Remix) 06. Nat Monday - Waiting (John Creamer & Stephane K Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Now that you're moving, Week 3 speeds things up, but just a little! This 25-minute mix should get your heart pumping, just in time for Valentine's Day! BPM CHART: 5-minute warmup @ 130 bpm 90 seconds @ 140 bpm 90 seconds @ 130 bpm 3 minutes @ 140 bpm 3 minutes @ 130 bpm 90 seconds @ 140 bpm 90 seconds @ 130 bpm 3 minutes @ 140 bpm 4-minute 10-second cooldown @ 130 bpm PLAYLIST: 01. Industry - Release Me (Peter Rauhofer Reconstruction Mix) 02. Marcelo Castelli - Montevideo (Original Mix) 03. Indart, Chus & Ceballos - Buenos Beats (Iberican Vibes EP) 04. Absolute - Dance Music Programme (Pagano in Heaven Mix) 05. Rob Curtis & Anisotropic - Quicksilver (Anisotropic Remix) 06. Nat Monday - Waiting (John Creamer & Stephane K Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 14 Feb 2008 05:00:00 -0800 00:27:03 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_4.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_4.mp3 Music Steve Boyett presents DJ Beatsmith 29 minutes from 129 to 140 BPM Week 4 continues the great beats and the flying feet! This week's set extends your jogging segments slightly but shouldn't wear you out. Keep up the good work! BPM CHART: 5-minute warmup @ 129 bpm 3 minutes @ 140 bpm 90 seconds @ 130 bpm 5 minutes @ 140 bpm 2 minutes 30 seconds @ 130 bpm 3 minutes @ 140 bpm 90 seconds @ 130 bpm 5 minutes @ 140 bpm Two minute cooldown @ 130 bpm PLAYLIST: 01. Stan Kolev - Obsession 02. Aldrin & Akien - Maybe Tomorrow 03. Peter McCowan - Energiss 04. Yotopia - New Born 05. Greenspace - Strength in Love 06. Starkillers - Diskoteka (Kobbe & Austin Leeds Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Week 4 continues the great beats and the flying feet! This week's set extends your jogging segments slightly but shouldn't wear you out. Keep up the good work! BPM CHART: 5-minute warmup @ 129 bpm 3 minutes @ 140 bpm 90 seconds @ 130 bpm 5 minutes @ 140 bpm 2 minutes 30 seconds @ 130 bpm 3 minutes @ 140 bpm 90 seconds @ 130 bpm 5 minutes @ 140 bpm Two minute cooldown @ 130 bpm PLAYLIST: 01. Stan Kolev - Obsession 02. Aldrin & Akien - Maybe Tomorrow 03. Peter McCowan - Energiss 04. Yotopia - New Born 05. Greenspace - Strength in Love 06. Starkillers - Diskoteka (Kobbe & Austin Leeds Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 21 Feb 2008 05:00:00 -0800 00:31:20 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_1.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_1.mp3 Music Steve Boyett presents DJ Beatsmith 29 minutes from 130 to 140 BPM With Week 5 you're at the midway point in the series! Keep moving and you'll be there before you know it! BPM CHART: 5 min. warmup @ 130 bpm 5 min. @ 140 bpm 3 min. @ 131 bpm 5 min. @ 140 bpm 3 min. @ 131 bpm 5 min. @ 140 bpm 2 min. 30 sec. cooldown @ 130 bpm PLAYLIST: 01. Audio Soul Project - Back to Joy (Original Mix) 02. Deviate - Funkalizer (Original Mix) 03. Leo Cruz - Humidex (Original Mix) 04. Sourcecode - Electric Shower (Original Mix) 05. Antix - Bad Behind (Original Mix) 06. Vinyl Life - Still Vibration (Main Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. With Week 5 you're at the midway point in the series! Keep moving and you'll be there before you know it! BPM CHART: 5 min. warmup @ 130 bpm 5 min. @ 140 bpm 3 min. @ 131 bpm 5 min. @ 140 bpm 3 min. @ 131 bpm 5 min. @ 140 bpm 2-min. 30 sec. cooldown @ 130 bpm PLAYLIST: 01. Audio Soul Project - Back to Joy (Original Mix) 02. Deviate - Funkalizer (Original Mix) 03. Leo Cruz - Humidex (Original Mix) 04. Sourcecode - Electric Shower (Original Mix) 05. Antix - Bad Behind (Original Mix) 06. Vinyl Life - Still Vibration (Main Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 28 Feb 2008 05:00:00 -0800 00:30:24 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_2.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_2.mp3 Music Steve Boyett presents DJ Beatsmith 30 minutes from 130 to 140 BPM Week 5, mix 2 gives you a little more challenge than mix 1, stretching your fast interval to 8 minutes. Rest easy in the middle for 5 minutes, then push for another 8. After that, take a well-deserved break! BPM CHART: 5 minute warmup @ 130 bpm 8 minutes @ 140 bpm 5 minutes @ 131 bpm 8 minutes @ 140 bpm 1-minute 45-second cooldown @ 130 bpm PLAYLIST: 01. Antix - Little Honey (Fitalik Remix) 02. Made By Monkeys - I Try (Peter Rauhofer Future Mix) 03. Nicola Torriero - So Good (Montreal Mix) 04. Marcelo Castelli - Deeper Inside (A Deeper Mix) 05. Alex Arzeno & Ali Kay - War Of The Worlds (Scream Mix) 06. Alex Arzeno & Ali Kay - War Of The Worlds (Vocal Breaks Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Week 5, mix 2 gives you a little more challenge than mix 1, stretching your fast interval to 8 minutes. Rest easy in the middle for 5 minutes, then push for another 8. After that, take a well-deserved break! BPM CHART: 5 minute warmup @ 130 bpm 8 minutes @ 140 bpm 5 minutes @ 131 bpm 8 minutes @ 140 bpm 1-minute 45-second cooldown @ 130 bpm PLAYLIST: 01. Antix - Little Honey (Fitalik Remix) 02. Made By Monkeys - I Try (Peter Rauhofer Future Mix) 03. Nicola Torriero - So Good (Montreal Mix) 04. Marcelo Castelli - Deeper Inside (A Deeper Mix) 05. Alex Arzeno & Ali Kay - War Of The Worlds (Scream Mix) 06. Alex Arzeno & Ali Kay - War Of The Worlds (Vocal Breaks Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Sun, 2 Mar 2008 05:00:00 -0800 00:29:54 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_3.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_3.mp3 Music Steve Boyett presents DJ Beatsmith 28 minutes from 130 to 140 BPM The core of this one is a 20-minute, nonstop jog -- your longest run yet, to show you just how far you've come in the last five weeks. BPM CHART: 5 min. warmup @ 130 bpm 20 min. @ 140 bpm 3 min. cooldown @ 130 bpm PLAYLIST: 01. Riko - Tokyo (Storyteller Mix) 02. Piece Process - The Preacher 03. Marco G & DJ Preach - Funk Around the World 04. Junk Science - Troll (Eelke Kleijn Remix) 05. Friburn & Urik - Midnight Run == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. The core of this one is a 20-minute, nonstop jog -- your longest run yet, to show you just how far you've come in the last five weeks. BPM CHART: 5 min. warmup @ 130 bpm 20 min. @ 140 bpm 3 min. cooldown @ 130 bpm PLAYLIST: 01. Riko - Tokyo (Storyteller Mix) 02. Piece Process - The Preacher 03. Marco G & DJ Preach - Funk Around the World 04. Junk Science - Troll (Eelke Kleijn Remix) 05. Friburn & Urik - Midnight Run == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Tue, 4 Mar 2008 05:00:00 -0800 00:29:54 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_1.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_1.mp3 Music Steve Boyett presents DJ Beatsmith 32 minutes from 131 to 141 bpm We give you a chance to recover after last week's 20-minute run, but keep the energy level high to keep you moving! BPM CHART: 5-min. warmup @ 131 bpm 5 min. @ 141 bpm 3 min. @ 132 bpm 8 min. @ 141 bpm 3 min. @ 132 bpm 5 min. @ 141 bpm 4-min. cooldown @ 131 bpm PLAYLIST: 01. Slim Yelow - Bad Trip 02. Dr. Bass - Day of Marmot 03. Ecliptic - Dense Matter 04. Cosmic Belt - Do It 05. Igor Dorohov - Music Is (Del Horno Remix) 06. Native - Transport (4mal Remix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. We give you a chance to recover after last week's 20-minute run, but keep the energy level high to keep you moving! BPM CHART: 5-min. warmup @ 131 bpm 5 min. @ 141 bpm 3 min. @ 132 bpm 8 min. @ 141 bpm 3 min. @ 132 bpm 5 min. @ 141 bpm 4-min. cooldown @ 131 bpm PLAYLIST: 01. Slim Yelow - Bad Trip 02. Dr. Bass - Day of Marmot 03. Ecliptic - Dense Matter 04. Cosmic Belt - Do It 05. Igor Dorohov - Music Is (Del Horno Remix) 06. Native - Transport (4mal Remix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 6 Mar 2008 05:00:00 -0800 00:35:13 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_2.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_2.mp3 Music Steve Boyett presents DJ Beatsmith 32 minutes from 130 to 140 BPM Three weeks from now you'll be running a comfortable 5K. Keep moving -- you'll be there before you know it! BPM CHART: 5-min. warmup @ 130 bpm 10 min. @ 140 bpm 3 min. @ 131 bpm 10 min. @ 140 bpm 4-min. cooldown @ 130 bpm PLAYLIST: 01. C-Jay - 808080 (Jaydee Dub) 02. Alchemy - Dark Outside 03. Christian Smith & John Selway - Point to Point 04. Slim Yelow - Rip This Motha Up (Dub Mix) 05. Deep 'N Soul - Drum Voice 06. Prometheus - 9th (The Man Who Swam Through a Speaker) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Three weeks from now you'll be running a comfortable 5K. Keep moving -- you'll be there before you know it! BPM CHART: 5-min. warmup @ 130 bpm 10 min. @ 140 bpm 3 min. @ 131 bpm 10 min. @ 140 bpm 4-min. cooldown @ 130 bpm PLAYLIST: 01. C-Jay - 808080 (Jaydee Dub) 02. Alchemy - Dark Outside 03. Christian Smith & John Selway - Point to Point 04. Slim Yelow - Rip This Motha Up (Dub Mix) 05. Deep 'N Soul - Drum Voice 06. Prometheus - 9th (The Man Who Swam Through a Speaker) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Sun, 9 Mar 2008 05:00:00 -0800 00:34:41 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_3.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_3.mp3 Music Steve Boyett presents DJ Beatsmith 34 minutes from 130 to 140 bpm Check your progress with a 25-minute, nonstop, fast interval that keeps your feet moving. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 3-min. 30 sec. cooldown @ 130 bpm PLAYLIST: 01.Antony Reale - Funky Base & White Lines 02. Be As Deep - My Rate 03. DJ Paulo - Clean It Up (Alexander & Mark Vdh Mix) 04. Yves Eaux, Leron - Catwalk Drama (Clubbervision Mix) 05. Nyquist & Maelstrom - Chapster 06. DJ Wope - The Step == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Check your progress with a 25-minute, nonstop, fast interval that keeps your feet moving. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 3-min. 30 sec. cooldown @ 130 bpm PLAYLIST: 01.Antony Reale - Funky Base & White Lines 02. Be As Deep - My Rate 03. DJ Paulo - Clean It Up (Alexander & Mark Vdh Mix) 04. Yves Eaux, Leron - Catwalk Drama (Clubbervision Mix) 05. Nyquist & Maelstrom - Chapster 06. DJ Wope - The Step == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Tue, 11 Mar 2008 05:00:00 -0800 00:35:49 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_7.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_7.mp3 Music Steve Boyett presents DJ Beatsmith 34 minutes from 130 to 140 bpm Another nonstop, 25-minute nonstop run to help you reach your 5K goal two weeks from now. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 4-min. cooldown @ 130 bpm PLAYLIST: 01. Ashbury, Haight - MM2 02. Gustavo Peluzo - Ziriguidum 03. M-Field - Progressive Evolution 04. Dickster - Hypnofried 05. Spacecat - City of Dust 06. Colo Loco - Habla Con El (Original Extended Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Another nonstop, 25-minute nonstop run to help you reach your 5K goal two weeks from now. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 4-min. cooldown @ 130 bpm PLAYLIST: 01. Ashbury, Haight - MM2 02. Gustavo Peluzo - Ziriguidum 03. M-Field - Progressive Evolution 04. Dickster - Hypnofried 05. Spacecat - City of Dust 06. Colo Loco - Habla Con El (Original Extended Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 13 Mar 2008 05:00:00 -0800 00:36:00 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_8.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_8.mp3 Music Steve Boyett presents DJ Beatsmith 38 minutes from 130 to 140 BPM With only one week to go, this workout will show you just how far you've really come! BPM CHART: 5-min. warmup @ 130 bpm 28 min. @ 140 bpm 4-min. 30-sec. cooldown @ 130 bpm PLAYLIST: 01. Tignino & Leo - Sinthetize Me (Dub Mix) 02. Behind Blue Eyes - Remember This (First Edition Mix) 03. Chris Harris & Dominic Martin - Dig It (Dom's Mix) 04. Andres Power - The Pito 05. Espen & Stian - The Cuban (Parallel Sound Gringo Edit) 06. Neato - Notorious Hang Out == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. With only one week to go, this workout will show you just how far you've really come! BPM CHART: 5-min. warmup @ 130 bpm 28 min. @ 140 bpm 4-min. 30-sec. cooldown @ 130 bpm PLAYLIST: 01. Tignino & Leo - Sinthetize Me (Dub Mix) 02. Behind Blue Eyes - Remember This (First Edition Mix) 03. Chris Harris & Dominic Martin - Dig It (Dom's Mix) 04. Andres Power - The Pito 05. Espen & Stian - The Cuban (Parallel Sound Gringo Edit) 06. Neato - Notorious Hang Out == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 20 Mar 2008 05:00:00 -0800 00:39:25 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_9.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_9.mp3 Music Steve Boyett presents DJ Beatsmith 40 minutes from 130 to 140 BPM Here's the final week of the first Podrunner: Intervals series. Next week will show you just how far you've come. Congratulations! BPM CHART: 5-min. warmup @ 130 bpm 30 min. @ 140 bpm 4-min, 30-sec. cooldown @ 130 bpm PLAYLIST: 01. Le Mode - Hit Record 02. Angel Alanis - Drop the Bass 03. Silencer - Rollin N Controllin (Tex Mex) 04. Oksygen - Drift 05. Basic - Sushi Wasabi 06. Eskimo - Traveling == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Here's the final week of the first Podrunner: Intervals series. Next week will show you just how far you've come. Congratulations! BPM CHART: 5-min. warmup @ 130 bpm 30 min. @ 140 bpm 4-min, 30-sec. cooldown @ 130 bpm PLAYLIST: 01. Le Mode - Hit Record 02. Angel Alanis - Drop the Bass 03. Silencer - Rollin N Controllin (Tex Mex) 04. Oksygen - Drift 05. Basic - Sushi Wasabi 06. Eskimo - Traveling == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 27 Mar 2008 05:00:00 -0800 00:41:44 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_10.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_10.mp3 Music Steve Boyett presents DJ Beatsmith 45 minutes from 135 to 145 BPM Here's your diploma for graduating from the nine weeks of First Day to 5K: A 35-minute run that will take you farther than you've gone and show you how far you've come. BPM CHART: 5-min. warmup @ 135 bpm 35 min. @ 145 bpm 4 min. 30 sec. cooldown @ 135 bpm PLAYLIST: 01. HDF & Bons - Bender (Pound Boys Remix) 02. Space Cat & Pixel - Speedy Tours 03. DJ Phunk & DJ Pagano - The Rule (Algarve Remix) 04. Jay Lumen - One Week In Paradise (Mashtronic Remix) 05. Digicult - Zen Mind 06. Stereo Man - Monday Morning (Pagano Instrumental Mix) 07. Gaston & Philips - Big City Boppers (Phunk Police Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Here's your diploma for graduating from the nine weeks of First Day to 5K: A 35-minute run that will take you farther than you've gone and show you how far you've come. BPM CHART: 5-min. warmup @ 135 bpm 35 min. @ 145 bpm 4 min. 30 sec. cooldown @ 135 bpm PLAYLIST: 01. HDF & Bons - Bender (Pound Boys Remix) 02. Space Cat & Pixel - Speedy Tours 03. DJ Phunk & DJ Pagano - The Rule (Algarve Remix) 04. Jay Lumen - One Week In Paradise (Mashtronic Remix) 05. Digicult - Zen Mind 06. Stereo Man - Monday Morning (Pagano Instrumental Mix) 07. Gaston & Philips - Big City Boppers (Phunk Police Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == 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. Thu, 3 Apr 2008 05:00:00 -0800 00:46:39 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_1.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_1.mp3 Music Steve Boyett presents DJ Beatsmith 42 minutes from 132 to 145 BPM Welcome to the start of Gateway to 8K, designed for Podrunner: Intervals by renowned trainer Jenny Hadfield (www.jennyhadfield.com)! Over the next 10 weeks this series should help you increase your runs from 5K (or 30 minutes) to 8K (or 50 minutes). BPM CHART: 5-min. warmup @ 132-137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 5-min. cooldown @ 137-132bpm PLAYLIST: 01. Cari Lekebusch - Space Suite 02. Mandala - Turbocharged (Jan van Lier Remix) 03. Marco G & DJ Preach - Funk Around The World (Bryan Cox Remix) 04. The Red Hed & Vinyl Groover - Wrong Turn (Vinyl Groover and The Red Hed Remix) 05. Andres Power - Crazy In Bogota 06. Vinyl Life - Rhythm Rock You (Dopamine Breaks Mix) 07. Los Elementos - This Is The Bass (Randall Jones Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Welcome to the start of Gateway to 8K, designed of Podrunner: Intervals by renowned trainer Jenny Hadfield (www.jennyhadfield.com)! Over the next 10 weeks this series should help you increase your runs from 5K (or 30 minutes) to 8K (or 50 minutes). BPM CHART: 5-min. warmup @ 132-137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 5-min. cooldown @ 137-132bpm PLAYLIST: 01. Cari Lekebusch - Space Suite 02. Mandala - Turbocharged (Jan van Lier Remix) 03. Marco G & DJ Preach - Funk Around The World (Bryan Cox Remix) 04. The Red Hed & Vinyl Groover - Wrong Turn (Vinyl Groover and The Red Hed Remix) 05. Andres Power - Crazy In Bogota 06. Vinyl Life - Rhythm Rock You (Dopamine Breaks Mix) 07. Los Elementos - This Is The Bass (Randall Jones Mix) == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 10 Apr 2008 05:00:00 -0800 00:45:43 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_2.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_2.mp3 Music Steve Boyett presents DJ Beatsmith 46 minutes from 132 to 145 BPM A hot mix of house music to push your intervals to the next level. Forty-six minutes and not a glowstick in sight, we promise! Series designed by Coach Jenny Hadfield (www.jennyhadfield.com). BPM CHART: 5 min. warmup @ 132-137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 5 min. cooldown @ 137-132 bpm PLAYLIST: 01. Armand Van Helden - The Funk Phenomena [Henry Street Music] 02. Andy Alder - Caterpillar Man [Deviate Records] 03. Canny Rock & Steve Cole - Cube Ah (Hypnotic Remix) [Broken Records/DontFixIt Music] 04. Adam Joy - Move [Blueline Records] 05. Ze Prizz DJs - Get Down [Moscow Dancefloor Records] 06. Flowjob - Woody Twister [Iboga Records] 07. Cicada - Peg (Electro Dub) [Critical Mass] == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. A hot mix of house music to push your intervals to the next level. Forty-six minutes and not a glowstick in sight, we promise! Series designed by Coach Jenny Hadfield (www.jennyhadfield.com). BPM CHART: 5 min. warmup @ 132-137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 5 min. cooldown @ 137-132 bpm PLAYLIST: 01. Armand Van Helden - The Funk Phenomena [Henry Street Music] 02. Andy Alder - Caterpillar Man [Deviate Records] 03. Canny Rock & Steve Cole - Cube Ah (Hypnotic Remix) [Broken Records/DontFixIt Music] 04. Adam Joy - Move [Blueline Records] 05. Ze Prizz DJs - Get Down [Moscow Dancefloor Records] 06. Flowjob - Woody Twister [Iboga Records] 07. Cicada - Peg (Electro Dub) [Critical Mass] == Links to the original tracks on Beatport at djsteveboy.com/intervals.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 17 Apr 2008 05:00:00 -0800 00:49:19 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_3.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_3.mp3 Music Steve Boyett presents DJ Beatsmith 50 minutes from 133 to 146 BPM Week 3 increases the pace slightly and lengthens your workout to 40 minutes. BPM CHART: 5 min @ 133-138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bpm PLAYLIST: 01. Punisher & John Overfiend - Thermal Underwear (John Selway Remix) 02. Johan Vermeulen - The Long Wait 03. Adam Digital - To Detroit 04. Orlando Voorn - Travelling Through the Speed of Light 05. Jon Pegnato - Enjoy the Bass 06. Groove Man - Make Me Feel So Good (Mike Balance Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Week 3 increases the pace slightly and lengthens your workout to 40 minutes. BPM CHART: 5 min @ 133-138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bpm PLAYLIST: 01. Punisher & John Overfiend - Thermal Underwear (John Selway Remix) 02. Johan Vermeulen - The Long Wait 03. Adam Digital - To Detroit 04. Orlando Voorn - Travelling Through the Speed of Light 05. Jon Pegnato - Enjoy the Bass 06. Groove Man - Make Me Feel So Good (Mike Balance Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 24 Apr 2008 05:00:00 -0800 00:53:34 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_4.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_4.mp3 Music Steve Boyett presents DJ Beatsmith 54 minutes from 133 to 146 BPM Week 4 provides a nice, gentle ramp feeling to nudge you along. BPM CHART: 5 min @ 133-138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bpm PLAYLIST: 01. Replika - Don't Turn Back 02. Soultek - Analog Heart 03. Infiniti - Game One (Mush Remix) 04. DJ Soma Cruz - Glam 05. Roman Pushkin - Take Control of Me 06. Aoo & ooA - The Clown (Access Denied Mix) 07. Better Than Raw - Salo == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Week 4 provides a nice gentle ramp feeling to nudge you along. BPM CHART: 5 min @ 133-138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bpm PLAYLIST: 01. Replika - Don't Turn Back 02. Soultek - Analog Heart 03. Infiniti - Game One (Mush Remix) 04. DJ Soma Cruz - Glam 05. Roman Pushkin - Take Control of Me 06. Aoo & ooA - The Clown (Access Denied Mix) 07. Better Than Raw - Salo == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Fri, 02 May 2008 05:00:00 -0800 00:57:51 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_5.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_5.mp3 Music Steve Boyett presents DJ Beatsmith 58 minutes from 134 to 147 BPM We're halfway to the end of the series! Series designed by fitness coach Jenny Hadfield (http://www.jennyhadfield.com). BPM CHART: 5 min. warmup @ 134-139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 5 min. cooldown @ 139-134 bpm PLAYLIST: 01. Jhon Rios - Feel The Essential 02. Eelke Kleijn - Potentialities (Eelke Kleijn Remix) 03. Alex Bailey - Arualko 04. Alex Bailey - Instant With Her 05. Andres S - Electric Eye 06. Jacob Todd - Used To Be (LeRon & Yves Eau Mix) 07. Pablo Barbosa - Exhale == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. We're halfway to the end of the series! Series designed by fitness coach Jenny Hadfield (http://www.jennyhadfield.com). BPM CHART: 5 min. warmup @ 134-139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 5 min. cooldown @ 139-134 bpm PLAYLIST: 01. Jhon Rios - Feel The Essential 02. Eelke Kleijn - Potentialities (Eelke Kleijn Remix) 03. Alex Bailey - Arualko 04. Alex Bailey - Instant With Her 05. Andres S - Electric Eye 06. Jacob Todd - Used To Be (LeRon & Yves Eau Mix) 07. Pablo Barbosa - Exhale == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 8 May 2008 05:00:00 -0800 01:01:27 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_6.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_6.mp3 Music Steve Boyett presents DJ Beatsmith 62 minutes from 134 to 147 bpm With this mix we're over the hump -- four more weeks to go! Series designed by fitness coach Jenny Hadfield (www.jennyhadfield.com) BPM CHART: 5 min. warmup @ 134-139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 5 min. cooldown @ 139-134 bpm PLAYLIST: 01. Deep Forest - Sweet Lullaby (Justin C. & Justin Xara Remix) 02. The Ones - Blast (Out of Space Dub) 03. DJ Rage - Shake It Shake It 04. DJ Daniel Cast - Paradise 05. Fram Egea - Second Byte (Rene Sandoval Remix) 06. Deux Minds - Coconut Groove 07. FreeSpace - Push the Tempo (Bass Rockers Remix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. With this mix we're over the hump -- four more weeks to go! Series designed by fitness coach Jenny Hadfield (www.jennyhadfield.com) BPM CHART: 5 min. warmup @ 134-139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 5 min. cooldown @ 139-134 bpm PLAYLIST: 01. Deep Forest - Sweet Lullaby (Justin C. & Justin Xara Remix) 02. The Ones - Blast (Out of Space Dub) 03. DJ Rage - Shake It Shake It 04. DJ Daniel Cast - Paradise 05. Fram Egea - Second Byte (Rene Sandoval Remix) 06. Deux Minds - Coconut Groove 07. FreeSpace - Push the Tempo (Bass Rockers Remix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 15 May 2008 05:00:00 -0800 01:05:48 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_7.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_7.mp3 Music Steve Boyett presents DJ Beatsmith 58 minutes from 135-148 BPM It's Week 7 and the living is easy. Only three weeks to go! BPM CHART: 5 min. warmup @ 135-140 bpm 15 min. @ 148 bpm 1 min. @ 140 bpm 15 min. @ 148 bpm 1 min. @ 140 bpm 15 min. @ 148 bpm 1 min. @ 140 bpm 5 min. cooldown @ 140-135 bpm PLAYLIST: 01. Ali Kay - The Great Commandment (Constantine Remix) 02. Channel Surfer - Angelique (Channels Electro Mix) 03. Ali Kay - Sound Hole 04. Bruno Be - Big Bow 05. Gustavo Peluzo - I Love Digitaria (Digitaria Remix) 06. Luis Sunday - Electronic Night in Sampa 07. Music Lab - Music (Paranoid State Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. It's Week 7 and the living is easy. Only three weeks to go! BPM CHART: 5 min. warmup @ 135-140 bpm 15 min. @ 148 bpm 1 min. @ 140 bpm 15 min. @ 148 bpm 1 min. @ 140 bpm 15 min. @ 148 bpm 1 min. @ 140 bpm 5 min. cooldown @ 140-135 bpm PLAYLIST: 01. Ali Kay - The Great Commandment (Constantine Remix) 02. Channel Surfer - Angelique (Channels Electro Mix) 03. Ali Kay - Sound Hole 04. Bruno Be - Big Bow 05. Gustavo Peluzo - I Love Digitaria (Digitaria Remix) 06. Luis Sunday - Electronic Night in Sampa 07. Music Lab - Music (Paranoid State Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 22 May 2008 05:00:00 -0800 01:01:01 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_8.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_8.mp3 Music Steve Boyett presents DJ Beatsmith 58 minutes from 135 to 148 BPM Coming down to the wire with two weeks to go! Coach Jenny's Tip of the Week teaches you how to make friends with hills. BPM CHART: 5 min. warmup @ 135-140 bpm 20 min. @ 148 bpm 2 min. @ 140 bpm 20 min. @ 148 bpm 2 min. @ 140 bpm 5 min. cooldown @ 140-135 bpm PLAYLIST: 01. Sydney Roy - Creaky (Peter Munch Re-edit) 02. Massivedrum - Start To Move 03. Tim Baker - Sideways 04. MC Flipside & Saint Pete - Land of Electro 05. Arthur Gloom - Busor 06. Haveck - Metabolic 07. Gustavo Peluzo - Work It (Dub Mix) 08. Murray Richardson - Let It Rock == Links to original tracks at podrunner.com == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Coming down to the wire with two weeks to go! Coach Jenny's Tip of the Week teaches you how to make friends with hills. BPM CHART: 5 min. warmup @ 135-140 bpm 20 min. @ 148 bpm 2 min. @ 140 bpm 20 min. @ 148 bpm 2 min. @ 140 bpm 5 min. cooldown @ 140-135 bpm PLAYLIST: 01. Sydney Roy - Creaky (Peter Munch Re-edit) 02. Massivedrum - Start To Move 03. Tim Baker - Sideways 04. MC Flipside & Saint Pete - Land of Electro 05. Arthur Gloom - Busor 06. Haveck - Metabolic 07. Gustavo Peluzo - Work It (Dub Mix) 08. Murray Richardson - Let It Rock == Links to original tracks at podrunner.com == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 29 May 2008 05:00:00 -0800 00:57:22 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_9.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_9.mp3 Music Steve Boyett presents DJ Beatsmith 62 minutes from 136 to 149 BPM The finish line is in sight -- time for that last push to put you over the top! Plus, this week Coach Jenny joins you midstride to work on form. BPM CHART: 5 min. warmup @ 136-141 bpm 25 min. @ 149 bpm 1 min. @ 141 bpm 25 min. @ 149 bpm 1 min. @ 141 bpm 5 min. cooldown @ 141-136 bpm PLAYLIST: 01. M1C Perri - Naughty (M1's Keep Bouncing Mix) 02. Barba-tronic - One (Juice Mix) 03. Spacedafunk - Miaplicious 04. Skauch - Syllabus 05. Sexual Chocolate - What's My Name (Guy Herman's Answer Mix) 06. Mark Alvarado - I Am Conected (Roxi Instrumental Mix) 07. Javier Dee - I Feel The Vibe 08. LJ MTX - Punk Rawk == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. The finish line is in sight -- time for that last push to put you over the top! Plus, this week Coach Jenny joins you midstride to work on form. BPM CHART: 5 min. warmup @ 136-141 bpm 25 min. @ 149 bpm 1 min. @ 141 bpm 25 min. @ 149 bpm 1 min. @ 141 bpm 5 min. cooldown @ 141-136 bpm PLAYLIST: 01. M1C Perri - Naughty (M1's Keep Bouncing Mix) 02. Barba-tronic - One (Juice Mix) 03. Spacedafunk - Miaplicious 04. Skauch - Syllabus 05. Sexual Chocolate - What's My Name (Guy Herman's Answer Mix) 06. Mark Alvarado - I Am Conected (Roxi Instrumental Mix) 07. Javier Dee - I Feel The Vibe 08. LJ MTX - Punk Rawk == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 5 Jun 2008 05:00:00 -0800 01:04:22 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_10.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_10.mp3 Music Steve Boyett presents DJ Beatsmith 60 minutes at 136 to 149 BPM The final challenge has arrived -- 50 minutes or 8K. Congratulations on your hard work! BPM CHART: 5 min. warmup @ 136-141 bpm 50 min. @ 149 bpm 5 min. cooldown @ 141-136 bpm PLAYLIST: 01. Skauch - Ipnosys 02. Neztic & Yate - Patria (Zimbardo Remix) 03. Peter Munch - Before Sunrise 04. Sunset Stylerz - The Kicker (Jetlag Cbh Interpretation) 05. Grey - Shame On You (Slater Hogan Remix) 06. Peter Munch - Golden Pieces in Space (NYC Dub) 07. Manny Suarez - Dance Machine 08. Eliaz Kazais - Can't Stop Myself (David Villareal Mix) 09. Jacob Todd - Ariadne's Thread (Habersham Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. The final challenge has arrived -- 50 minutes or 8K. Congratulations on your hard work! BPM CHART: 5 min. warmup @ 136-141 bpm 50 min. @ 149 bpm 5 min. cooldown @ 141-136 bpm PLAYLIST: 01. Skauch - Ipnosys 02. Neztic & Yate - Patria (Zimbardo Remix) 03. Peter Munch - Before Sunrise 04. Sunset Stylerz - The Kicker (Jetlag Cbh Interpretation) 05. Grey - Shame On You (Slater Hogan Remix) 06. Peter Munch - Golden Pieces in Space (NYC Dub) 07. Manny Suarez - Dance Machine 08. Eliaz Kazais - Can't Stop Myself (David Villareal Mix) 09. Jacob Todd - Ariadne's Thread (Habersham Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Fri, 13 Jun 2008 05:00:00 -0800 01:03:31 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_1.mp3 http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_1.mp3 Music Steve Boyett presents DJ Beatsmith 38 minutes from 132 to 153 BPM This week we launch the new 10-week 10K series! Over the next two and a half months we will take you from 30 to 60 minutes of running, or from 5K to 10K. Coach Jenny Hadfield (jennyhadfield.com) designed this series especially for us, and she'll be accompanying you with valuable fitness tips to improve your workout and form as well as reduce the chances of injury. BPM CHART: 5 min. warmup @ 137-142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Broken Radio - Static Pop 02. Ali Kay - Frozen (Ali Kay Dub Mix) 03. Bruno Be - Big Bow 04. Neztic & Vate - Patria (Zimbardo Remix) 05. Philipi Rosa - Pass On the Corner 06. Santa Fe - Pixel Dub (Club Mix) 07. Risk - Dementia == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. This week we launch the new 10-week 10K series! Over the next two and a half months we will take you from 30 to 60 minutes of running, or from 5K to 10K. Coach Jenny Hadfield (jennyhadfield.com) designed this series especially for us, and she'll be accompanying you with valuable fitness tips to improve your workout and form as well as reduce the chances of injury. BPM CHART: 5 min. warmup @ 137-142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Broken Radio - Static Pop 02. Ali Kay - Frozen (Ali Kay Dub Mix) 03. Bruno Be - Big Bow 04. Neztic & Vate - Patria (Zimbardo Remix) 05. Philipi Rosa - Pass On the Corner 06. Santa Fe - Pixel Dub (Club Mix) 07. Risk - Dementia == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Fri, 27 Jun 2008 05:00:00 -0800 00:42:18 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_2a.mp3 http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_2a.mp3 Music Steve Boyett presents DJ Beatsmith 42 minutes @ 137 BPM to 153 BPM This week Coach Jenny (www.jennyhadfield.com) shows you how to put on your Happy Pace. Enjoy! BPM CHART: 5 min. warmup @ 137-142BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 3 min. cooldown @ 142-137BPM PLAYLIST: 01. Drazen - No Idea (Adriano Dodici Mix) 02. Jeff Bennett - Elements (Rene Sandoval Remix) 03. Faraz - Resbolator 04. Joy Marquez - Sunscreen 05. Zambino, DJ Ness - Follow Me (DJ Daniel Cast Bass Tribe Mix) 06. Nelson Grover - Running 07. Access Denied - Virtual Click (NewLine Mix) 08. Chrizz Luvly - Jade 09. Dirty F---ers - Crazy Loop (Basser Mix) == Links to original tracks at http://www.djsteveboy.com/intervals.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. This week Coach Jenny (www.jennyhadfield.com) shows you how to put on your Happy Pace. Enjoy! BPM CHART: 5 min. warmup @ 137-142BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 3 min. cooldown @ 142-137BPM PLAYLIST: 01. Drazen - No Idea (Adriano Dodici Mix) 02. Jeff Bennett - Elements (Rene Sandoval Remix) 03. Faraz - Resbolator 04. Joy Marquez - Sunscreen 05. Zambino, DJ Ness - Follow Me (DJ Daniel Cast Bass Tribe Mix) 06. Nelson Grover - Running 07. Access Denied - Virtual Click (NewLine Mix) 08. Chrizz Luvly - Jade 09. Dirty F---ers - Crazy Loop (Basser Mix) == Links to original tracks at http://www.djsteveboy.com/intervals.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Fri, 4 Jul 2008 05:00:00 -0800 00:44:58 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_3.mp3 http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_3.mp3 Music Steve Boyett presents DJ Beatsmith 48 minutes from 137 to 154 BPM We're moving a little bit faster this week so you can see how your performance has improved. Hit the road! Plus running tips from Coach Jenny (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137 - 142 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Fahrenheit - Manhattan Crisis 02. JV, Granite - Hallucinate (JV Mix) 03. John Skipper - Planet Funk 04. DJ Fonck - Temptation 05. Latenight Society - Opacity (Matthew Garton Mix) 06. Shadow Dancer - Dirt Box (Peter Munch Interpretation) 07. Romz - Kalk 08. Mark Ramsey, Bedroomnoize - Generation Noize == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. We're moving a little bit faster this week so you can see how your performance has improved. Hit the road! Plus running tips from Coach Jenny (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137 - 142 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Fahrenheit - Manhattan Crisis 02. JV, Granite - Hallucinate (JV Mix) 03. John Skipper - Planet Funk 04. DJ Fonck - Temptation 05. Latenight Society - Opacity (Matthew Garton Mix) 06. Shadow Dancer - Dirt Box (Peter Munch Interpretation) 07. Romz - Kalk 08. Mark Ramsey, Bedroomnoize - Generation Noize == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Fri, 11 Jul 2008 05:00:00 -0800 00:50:41 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_4.mp3 http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_4.mp3 Music Steve Boyett presents DJ Beatsmith 50 minutes from 137 BPM to 154 BPM Time to learn proper walking form! Listen for Coach Jenny's (www.jennyhadfield.com) tip in the middle of the workout to find out how. BPM CHART: 5 min. warmup @ 137-142 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 3 min. @ 142-137 BPM PLAYLIST: 01. Bruno Barudi - From The Speakers 02. DJ Yako - Effects Distortion (Version Venezuelan) 03. Manuel Neztic - Golfo (Santa Fe Remix) 04. Elton D - Mel Rose (Paula Cazenave Remix) 05. Ali Kay - Lifeline 06. Sasha Klemckin - Samara (Skyman Remix) 07. Alex Arzano, Ali Kay - Bleep (Ali Kay Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Time to learn proper walking form! Listen for Coach Jenny's (www.jennyhadfield.com) tip in the middle of the workout to find out how. BPM CHART: 5 min. warmup @ 137-142 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 3 min. @ 142-137 BPM PLAYLIST: 01. Bruno Barudi - From The Speakers 02. DJ Yako - Effects Distortion (Version Venezuelan) 03. Manuel Neztic - Golfo (Santa Fe Remix) 04. Elton D - Mel Rose (Paula Cazenave Remix) 05. Ali Kay - Lifeline 06. Sasha Klemckin - Samara (Skyman Remix) 07. Alex Arzano, Ali Kay - Bleep (Ali Kay Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Fri, 18 Jul 2008 05:00:00 -0800 00:52:17 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_5.mp3 http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_5.mp3 Music Steve Boyett presents DJ Beatsmith 57 minutes from 137 BPM to 155 BPM In this midway-point mix, Coach Jenny (jennyhadfield.com) teaches you how to reduce side stitches. BPM CHART: 5 min. warmup @137-142 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 3 min. cooldown @ 142-137 PLAYLIST: 01. Massivedrum & Fang - Start to Move (Bruno Benno Dub Remix) 02. Fernandinhozzz - Dirty Wish 03. Pimpztress Rah - Saddle Up (LJ MTX Mix) 04. Fang - Deep In My Soul (Haveck Remix) 05. Altimari - Peak Level 06. Dexter - Vanilla Coke (Jeff Bennett Remix) 07. Twisted Lab - Into the Groove (Gustavo Scorpio Remix) 08. D & G, Eric Dexter - Here Comes the Sun (LJ MTX Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. In this midway-point mix, Coach Jenny (jennyhadfield.com) teaches you how to reduce side stitches. BPM CHART: 5 min. warmup @137-142 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 3 min. cooldown @ 142-137 PLAYLIST: 01. Massivedrum & Fang - Start to Move (Bruno Benno Dub Remix) 02. Fernandinhozzz - Dirty Wish 03. Pimpztress Rah - Saddle Up (LJ MTX Mix) 04. Fang - Deep In My Soul (Haveck Remix) 05. Altimari - Peak Level 06. Dexter - Vanilla Coke (Jeff Bennett Remix) 07. Twisted Lab - Into the Groove (Gustavo Scorpio Remix) 08. D & G, Eric Dexter - Here Comes the Sun (LJ MTX Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Fri, 25 Jul 2008 05:00:00 -0800 00:59:23 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_6.mp3 http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_6.mp3 Music Steve Boyett presents DJ Beatsmith 63 minutes from 137 BPM to 155 BPM Four more weeks to your 10K or 50-minute goal! Tips from Coach Jenny (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137-142 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Dexter - Vanilla Coke 02. Kut Goldcard - Long Flight 03. Santa Fe - Proximity 04. Luis Nunez - Feel (Instrumental Mix) 05. Feil Garnier - Spresso 06. Frank Romero - Mystic Sound 07. Emerson Fish - Senses 08. Club Deluxe - DisMoi (Club Deluxe vs. Danny G. Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Four more weeks to your 10K or 50-minute goal! Tips from Coach Jenny (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137-142 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Dexter - Vanilla Coke 02. Kut Goldcard - Long Flight 03. Santa Fe - Proximity 04. Luis Nunez - Feel (Instrumental Mix) 05. Feil Garnier - Spresso 06. Frank Romero - Mystic Sound 07. Emerson Fish - Senses 08. Club Deluxe - DisMoi (Club Deluxe vs. Danny G. Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Fri, 1 Aug 2008 05:00:00 -0800 01:05:30 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_7.mp3 http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_7.mp3 Music Steve Boyett presents DJ Beatsmith 69 minutes from 137 BPM to 156 BPM Yo're running farther and faster, with only three weeks to go! This week Coach Jenny (jennyhadfield.com) talks about everyone's favorite subject: food. BPM CHART: 5 min. warmup @ 137-142 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Bruno Be - Big Bow 02. Ralph Siwinski - Role of Bluffing 03. Latenight Society - Opacity 04. Tony Wild - The Sound Is Electro 05. Locombia - Make This Go 06. Ilario Alicante - In Front of a Pool Table (Reagan's Duder Mix) 07. Aymen Bahri - No Name Part 2 08. MarQ, DJ Sandman - The Abyss (MarQ's Down Below Mix) 09. Locombia - African Drums == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. o're running farther and faster, with only three weeks to go! This week Coach Jenny (jennyhadfield.com) talks about everyone's favorite subject: food. BPM CHART: 5 min. warmup @ 137-142 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Bruno Be - Big Bow 02. Ralph Siwinski - Role of Bluffing 03. Latenight Society - Opacity 04. Tony Wild - The Sound Is Electro 05. Locombia - Make This Go 06. Ilario Alicante - In Front of a Pool Table (Reagan's Duder Mix) 07. Aymen Bahri - No Name Part 2 08. MarQ, DJ Sandman - The Abyss (MarQ's Down Below Mix) 09. Locombia - African Drums == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.Z Fri, 8 Aug 2008 05:00:00 -0800 01:11:31 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_8.mp3 http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_8.mp3 Music Steve Boyett presents DJ Beatsmith 68 minutes at 137 BPM to 156 BPM With only two weeks to go we're starting the final sprint for home. BPM CHART: 5 min. warmup @ 137-142 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Hologram Hookers - Speed of Sound 02. Freshlovers - Around Your Love 03. Peter Munch - Back To Back 04. Sean Nash - Infection (Kid Handsome Remix) 05. Bone Machine - Fleisch 06. Paul Birken & Terry Mullan - Reminiscent 07. Matt Sanders - Spin Off 08. Access Denied - Deaf Grandmother 09. Jetlag Cph - Wild Wild Brooklyn Bounce == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. With only two weeks to go we're starting the final sprint for home. BPM CHART: 5 min. warmup @ 137-142 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Hologram Hookers - Speed of Sound 02. Freshlovers - Around Your Love 03. Peter Munch - Back To Back 04. Sean Nash - Infection (Kid Handsome Remix) 05. Bone Machine - Fleisch 06. Paul Birken & Terry Mullan - Reminiscent 07. Matt Sanders - Spin Off 08. Access Denied - Deaf Grandmother 09. Jetlag Cph - Wild Wild Brooklyn Bounce == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Sat, 16 Aug 2008 05:00:00 -0800 01:11:13 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_9.mp3 http://media.libsyn.com/media/intervals/freeway_to_10k_level_1_week_9.mp3 Music Steve Boyett presents DJ Beatsmith 68 minutes from 137 BPM to 158 B7 BPM The penultimate week of FW210K has longer intervals at a slightly faster pace. Yo''re almost there! Plus tip from Coach Jenny Hadfield (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137-142 BPM 19 min. @ 157 BPM 1 min. @ 146 BPM 19 min. @ 157 BPM 1 min. @ 146 BPM 19 min. @ 157 BPM 1 min. @ 146 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Chris Harris - Dig It (Chris' Mix) 02. 76 Studios - Force (Ed Jr & Gustavo Peluzo Mix) 03. Bruno Balbino - Estemesmo 04. Fernando Ehrhardt - Fancy (Philipi Rosa Mix) 05. Chriss Zimmer - Guss Roboter 06. Jay Tripwire - Body to Body (Audio Soul Project Dub) 07. Sascha Muller - On a Mission 08. Repair - On Hold 09. Symplx - Make Tha Jack Jak 10. Fustavo Peluzo - Many Hair == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. The penultimate week of FW210K has longer intervals at a slightly faster pace. Yo''re almost there! Plus tip from Coach Jenny Hadfield (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137-142 BPM 19 min. @ 157 BPM 1 min. @ 146 BPM 19 min. @ 157 BPM 1 min. @ 146 BPM 19 min. @ 157 BPM 1 min. @ 146 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Chris Harris - Dig It (Chris' Mix) 02. 76 Studios - Force (Ed Jr & Gustavo Peluzo Mix) 03. Bruno Balbino - Estemesmo 04. Fernando Ehrhardt - Fancy (Philipi Rosa Mix) 05. Chriss Zimmer - Guss Roboter 06. Jay Tripwire - Body to Body (Audio Soul Project Dub) 07. Sascha Muller - On a Mission 08. Repair - On Hold 09. Symplx - Make Tha Jack Jak 10. Fustavo Peluzo - Many Hair == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 21 Aug 2008 05:00:00 -0800 01:10:49 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://content.volomedia.com/media/podrunner/content/150-160-170bpm_ziggurat.mp3 http://content.volomedia.com/media/podrunner/content/150-160-170bpm_ziggurat.mp3 Music Steve Boyett Run a staircase pyramid This "staircase" mix increases BPM every ten minutes, going from 150 to 160 to 170 and then back down again. A great conditioning workout! Podrunner merchandise is available at http://www.djsteveboy.com/merchandise.html Subscribe to RUN TIME, the free Podrunner newsletter, at http://www.podrunner.com BPM CHART: 10 min. @ 150 BPM 10 min. @ 160 BPM 10 min. @ 170 BPM 10 min. @ 160 BPM 10 min. @ 150 BPM 05 min. @ 100 BPM PLAYLIST: 01. Michael Lanning - Bound for Ascension (Drew Nichols Remix) 02. Illinton and Giez - Swedish Steamed Rollercoaster 03. DJ Rage - Busterfreak (Ricardo Reyna's Dia De Muertos Mix) 04. Pette Vaydex - Pette from the Street 05. Drumcode Master - Everyone's Price 06. Monologic - I Don't Know 07. Jimmy & Fer Ferrari - Hotel Original songs available at http://www.resonantvibes.com Music copyright c the respective artists. All other material c2009 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. This "staircase" mix increases BPM every ten minutes, going from 150 to 160 to 170 and then back down again. A great conditioning workout! Podrunner merchandise is available at http://www.djsteveboy.com/merchandise.html Subscribe to RUN TIME, the free Podrunner newsletter, at http://www.podrunner.com BPM CHART: 10 min. @ 150 BPM 10 min. @ 160 BPM 10 min. @ 170 BPM 10 min. @ 160 BPM 10 min. @ 150 BPM 05 min. @ 100 BPM PLAYLIST: 01. Michael Lanning - Bound for Ascension (Drew Nichols Remix) 02. Illinton and Giez - Swedish Steamed Rollercoaster 03. DJ Rage - Busterfreak (Ricardo Reyna's Dia De Muertos Mix) 04. Pette Vaydex - Pette from the Street 05. Drumcode Master - Everyone's Price 06. Monologic - I Don't Know 07. Jimmy & Fer Ferrari - Hotel Original songs available at http://www.resonantvibes.com Music copyright c the respective artists. All other material c2009 by Podrunner LLC. For personal use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 21 May 2009 05:00:00 -0800 00:58:03 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k