From your first workout to a full 5K/3.2-mile run in just 9 weeks! This first mix gets you off the couch and out the door!
Program Outline, Progress Chart, Tips & More at https://www.podrunner.com/first-day-to-5k-v2.html
Donations, Merchandise, Newsletter, more: https://www.podrunner.com
Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com
BPM CHART:
Warmup: 5 min. @ 128 BPM
1 min. @ 142 BPM
1.5 min. @ 128 BPM
1 min. @ 142 BPM
1.5 min. @ 128 BPM
1 min. @ 142 BPM
95 sec. @ 128 BPM
65 sec. @ 142 BPM
95 sec. @ 128 BPM
65 sec. @ 142 BPM
1.5 min. @ 128 BPM
65 sec. @ 142 BPM
1.5 min. @ 128 BPM
1 min. @ 142 BPM
95 sec. @ 128 BPM
65 sec. @ 142 BPM
Cooldown: 3 min. @ 128 BPM
PLAYLIST:
01. Terry Gaters - Autumn of Love (Extended Mix)
02. Ismail.M, Maze 28, Redspace - Pure Reaction
03. Nick Lewis - A Quiet Place (Mauro Masi Remix)
04. Sedat, White Fox - Uganda (Extended Mix)
05. Thomas Lemmer & Andreas Bach - Reunion
06. Roald Velden - Fly with Me (Nils Karr Remix)
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127 BPM - Chugfest
157 BPM - Beats Without Borders
137 BPM - Spring Driven
147 BPM - As the Crow Flies
100 BPM - Excursionist
180 BPM - Post Haste
110 BPM - Style Guides
170 BPM - Power Gradient
120 BPM - Peregrination
160 BPM - The Rhythm of the Feet
130 BPM - Stormchaser
150 BPM - Impetus
140 BPM - Resolver
First Day to 5K (V2) - Graduation Mix
First Day to 5K (V2) - Week 9
First Day to 5K (V2) - Week 8
First Day to 5K (V2) - Week 7
First Day to 5K (V2) - Week 6 - Mix 3
First Day to 5K (V2) - Week 6 - Mix 2
First Day to 5K (V2) - Week 6 - Mix 1
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