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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174 BPM - Upward Spiral
134 BPM - Exhilarator
164 BPM - Dedicated
144 BPM - Beachcomber
154 BPM - Solid Motion
113 BPM - Supernal
123 BPM - One for the Road
183 BPM - Amped
133 BPM - Inner Fire
173 BPM - Persist
143 BPM - Range of Motion
163 BPM - Fuel on the Fire
153 BPM - Mild to Wild
110 BPM - Gaining Ground
100 BPM - Baby Steps
120 BPM - Processional (Jumpstart Mix)
180 BPM - Saltation (Jumpstart Mix)
130 BPM - Promenade (Jumpstart Mix)
170 BPM - Tranceporter (Jumpstart Mix)
140 BPM - Out the Gate (Jumpstart Mix)
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