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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.

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
• 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.
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               Stream button
 
open button DOWNLOAD WEEK 6               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
 

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