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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.
Subscribe to Podrunner: Intervals
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...or paste the link below into your podcast reader (e.g., iTunes):
http://www.djsteveboy.com/audio/intervals.xml
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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.
Click buttons for mix information.
Click "play" to hear a mix now.
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DOWNLOAD WEEK 1 
38 minutes from 132 to 153 BPM
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
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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
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DOWNLOAD WEEK 2 
42 minutes @ 137 BPM to 153 BPM
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)
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DOWNLOAD WEEK 3 
48 minutes from 137 to 154 BPM
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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
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DOWNLOAD WEEK 4 
50 minutes from 137 BPM to 154 BPM
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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)
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DOWNLOAD WEEK 5 
57 minutes from 137 BPM to 155 BPM
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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)
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DOWNLOAD WEEK 6 
63 minutes from 137 BPM to 155 BPM
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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)
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DOWNLOAD WEEK 7 
69 minutes from 137 BPM to 156 BPM
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
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DOWNLOAD WEEK 8 
68 minutes from 137 BPM to 156 BPM
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
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DOWNLOAD WEEK 9 
68 minutes from 137 BPM to 157 BPM
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
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DOWNLOAD WEEK 10 
68 minutes from 137 BPM to 170 BPM
BPM Chart:
5 min. warmup @ 137-142 BPM
29 min. @ 157 BPM
1 min. @ 146 BPM
29 min. @ 157-170 BPM
1 min. @ 146 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Ali Kay - Firewire (Dub Mix)
02. Bartet - Hipnotik (Gables Dance Mix)
03. Tonske - Heavy Sticks
04. Jon Delerious - No Warning (Come Make Me Dub)
05. Chris Zimmer - Crazy Drummer
06. Fernando Ehrhardt - Fancy
07. Juan Bartet - Mutation (DJs Remix)
08. Ali Kay - Electro Lift (High Energy Mix)
09. Mark Quail - Frostbite
10. Ali Kay - Jack Me Killer (Khan Edison Mix)
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