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SpeedBump Series

These "progressive intervals" mixes will help increase your pace to 180 Beats Per Minute, which many running coaches consider an ideal pace, and which is used by many competitive runners. Even if you don't intend to compete, the SpeedBump Series will help improve your speed, stamina, and range.

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General Information
Each mix should be used 3 times a week
Tempo changes are indicated by a chime, ascending to accelerate, descending to decelerate
Always stretch thoroughly before and after your session
Always hydrate adequately
For a printable series outline with BPM schedules and run times, click here.

SpeedBump #1: 160-165-170 BPM - "Staircase of the Gods" [39:40]

BPM CHART
3 minutes @ 150 BPM
8 minutes @ 160 BPM
3 minutes @ 150 BPM
8 minutes @ 165 BPM
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
PLAYLIST
01. DJ Misjah - Like It Hot (Uto Karem Remix)
02. Bumble, Romz - N'roll
03. Diovanni - La Fiesta Latinos
04. Deep Horizons - Start Point
05. DJ Misjah - So High (Trevor Rockcliffe Remix)
06. Emil Lanne - Beat Street (Ross Couch Remix)

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SpeedBump #2: 165-170-175 BPM - "Chutes and Ladders" [40:03]

BPM CHART
3 minutes @ 150 BPM
8 minutes @ 165 BPM
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
8 minutes @ 175 BPM
3 minutes @ 150 BPM
PLAYLIST
01. Habersham - Into The M
02. Human Adams - Robotto
03. Jevne, Fourfeet - Take My Time (Rhodes Dub)
04. Impact Mechanics - Move (Aaron Chase Remix)
05. DJ Veztax - Ne Me Fukat
06. Edu Yattah - Love Tear
07. Ivan Devero - La Danza De Gargamel
08. Emil Lanne - Rhythmic Foundation
        (Edmund Remix)

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SpeedBump #3: 170-175-180 BPM - "Top of the World" [38:50]

BPM CHART
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
8 minutes @ 175 BPM
3 minutes @ 150 BPM
8 minutes @ 180 BPM
3 minutes @ 150 BPM
PLAYLIST
01. James Bledsoe - Nobody (Kirby Mix)
02. Gadotti - Porno Barbie
03. Jake Chec - Bassline
04. DJ Misjah - In the Sky
05. Ivan Devero - Hard Love Tech
06. Icon, Lighthouse - Cabecudas Beach
07. Roman Zawodny, Lilonee - Underground EP
      (Rydel vs. Coltfreak Remix)
08. Jerome Baker - Intensity
09. James Bledsoe - Nobody (Kirby Mix)

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SpeedBump #4: 180 BPM - "Rapid Transit " [56:00]

PLAYLIST
01. Pint Size - Deep Down (Emil Lanne Remix)
02. Aaron Roberts - Soul It As Funk (Scud Bloom's Dub Mix)
03. Aaron Roberts - Soul It As Funk (Spur's Remix)
04. Aaron-Carl - I Refuse (Quentin Harris Remix)
05. Rob Curtis & Anistropic - Quicksilver (Anistropic Remix)
06. Rocket - Voices of Freedom
07. Seth Vogt - Don't Turn Away (Oracle Dub Remix)
08. Roman Zawodny, Lilonee - Underground EP (Edy C Remix)
09. The Scientifics - Invading Claire
10. Reda - Assonance
11. Timoshii - Top One - Jackbot's Epic Klubb Dubb Mix
12. Seth Vogt - Don't Turn Away (South Rakkas Crew Remix)

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Music copyright © the respective artists. All other material ©2010 by Podrunner, LLC.
All rights reserved. For personal use only. Any unauthorized copying, editing, exhibition,
sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

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