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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160-180 BPM - Bevel Up Speed Training 3
160-180 BPM - Bevel Up Speed Training 2
160-180 BPM - Bevel Up Speed Training 1
122 BPM - Mindwalk (Jumpstart Mix)
182 BPM - Pure Adrenaline (Jumpstart Mix)
132 BPM - Kicking Up Dust (Jumpstart Mix)
172 BPM - Kinetic (Jumpstart Mix)
142 BPM - Hectic Grace (Jumpstart Mix)
162 BPM - Steadfast (Jumpstart Mix)
152 BPM - Ride the Rhythm
121 BPM - Walk Into Light
181 BPM - Sonic Boom
131 BPM - Discotrek
171 BPM - Fortified
141 BPM - Sound Motives
161 BPM - On Rails
151 BPM - High Octane
125-155 BPM - Gradient (Ramp Mix)
150-180 BPM - Pure Tabata
150-170 BPM - Driving Spikes
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