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coach jenny

Series mixed by DJ Beatsmith
If you're a 5K runner and want to work your way up to 10K runs, or if you've just completed the First Day to 5K series and want to move on, this 10-week series — designed especially for Podrunner: Intervals by renowned fitness coach Jenny Hadfield — is just what you're looking for. Coach Jenny also provides valuable tips at the end of each mix, and sometimes works with you on form as you run.

open button Subscribe to Podrunner: Intervals

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

We highly recommend you listen to this 4-minute guide to Interval training to help you maximize your workout and utilize Podrunner: Intervals most effectively.

Stream button

Right-click titles to download mixes.
Click buttons for mix information.
Click "play" to hear a mix now.
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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