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coach jenny
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GATEWAY TO 8K - LEVEL 1
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

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

INTRO TO INTERVALS
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
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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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