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coach jenny

FREEWAY TO 10K - LEVEL 1
Series mixed by DJ Beatsmith
If you want to enter a 10K event, or just continue to grow in your training and ability, this 10-week program will help you get there. Designed especially for Podrunner: Intervals by renowned fitness coach Jenny Hadfield, who also provides valuable tips at the end of each mix.

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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
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

DOWNLOAD MIXES

INTRO TO INTERVALS
We highly recommend you listen to this 3-minute guide to Interval training to help you maximize your workout and utilize Podrunner: Intervals most effectively.

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

 
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open button DOWNLOAD WEEK 9               Stream button

 
open button DOWNLOAD WEEK 10               Stream button

 

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All rights reserved. For personal use only. Any unauthorized copying, editing, exhibition,
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