We're halfway to the end of the series and it's Cinco De Mayo this week, so it must be time to celebrate! Series designed by fitness coach Jenny Hadfield.
Week 4 provides a nice gentle ramp feeling to nudge you along. Mixed by DJ Beatsmith. Series designed by fitness coach Jenny Hadfield.
Gateway to 8K - Level 1, Week 3
Increases the pace and lengthens your core workout to 40 minutes — time to enjoy the spring air! Mixed by DJ Beatsmith. Series designed by fitness coach Jenny Hadfield.
Gateway to 8K - Level 1, Week 2
A hot mix of house music to push your intervals to the next level. 46 minutes and not a glowstick in sight, we promise.
Gateway to 8K - Level 1, Week 1
Over the next 10 weeks this series should help you increase your runs from 5K (or 30 minutes) to 8K (or 50 minutes).
First Day to 5K - Level 1, Week 10
Here's your diploma for graduating from the nine weeks of "First Day to 5K": A 35-minute run that will take you farther than you've gone and show you how far you've come.
First Day to 5K - Level 1, Week 9
Here's the final week of the first Podrunner: Intervals series. Next week will show you just how far you've come. Congratulations!
First Day to 5K - Level 1, Week 8
With only one week to go, this workout will show you just how far you've really come!
First Day to 5K - Level 1, Week 7
Another nonstop, 25-minute nonstop run to help you reach your 5K goal two weeks from now.
First Day to 5K - Level 1, Week 6, Mix 3
Check your progress with a 25-minute, nonstop, fast interval that keeps your feet moving.
First Day to 5K - Level 1, Week 6, Mix 2
Three weeks from now you'll be running a comfortable 5K. Keep moving — you'll be there before you know it!
First Day to 5K - Level 1, Week 6, Mix 1
We give you a chance to recover after last week's 20-minute run, but keep the energy level high to keep you moving.
First Day to 5K - Level 1, Week 5, Mix 3
The core of this one is a 20-minute, nonstop jog — your longest run yet, to show you just how far you've come in the last five weeks.
First Day to 5K - Level 1, Week 5, Mix 2
A little more challenge this time, stretching your fast interval to 8 minutes. Rest easy in the middle for 5 minutes, then push for another 8.
First Day to 5K - Level 1, Week 5, Mix 1
A little more challenge this time, stretching your fast interval to 8 minutes. Rest easy in the middle for 5 minutes, then push for another 8.
First Day to 5K - Level 1, Week 4
Week 4 continues the great beats and the flying feet! This week's set extends your jogging segments slightly but shouldn't wear you out. Keep up the good work!
First Day to 5K - Level 1, Week 3
Now that you're moving, Week 3 speeds things up, but just a little! This 25-minute mix should get your heart pumping, just in time for Valentine's Day!
First Day to 5K - Level 1, Week 2
The beats continue with Week 2, a 26-minute mix of tunes to keep your feet
moving and your health improving! Try to sit still listening to this set - we dare ya!
First Day to 5K - Level 1, Week 1
This first 27-minute set is a great introduction to the world of interval
training to start you on your path to a nonstop 5K run!
Intro to Intervals
A brief overview describing what you can expect from Podrunner: Intervals and how you can utilize it most effectively.
