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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166 BPM - Active Listening (Jumpstart Mix)
156 BPM - Contender (Jumpstart Mix)
122 BPM - Sneakerbeats
129 BPM - Movers and Shakers
179 BPM - High Drama
139 BPM - Tension and Release
169 BPM - Solid Footing
149 BPM - Massive
159 BPM - Open Road
131 BPM - Glider
121 BPM - Power Stroll
141 BPM - Keyed Up
181 BPM - Great Strides
151 BPM - Through the Wall
125 BPM - Snowplow (Jumpstart Mix)
185 BPM - Speed Demon (Jumpstart Mix)
135 BPM - Walk It Off (Jumpstart Mix)
175 BPM - Windblown (Jumpstart Mix)
145 BPM - Out of the Whirlwind (Jumpstart Mix)
165 BPM - Into the Tempest (Jumpstart Mix)
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