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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168 BPM - Runway
148 BPM - Innergy
158 BPM - Mobilizer
126 BPM - Walkway
136 BPM - Get Down to It
176 BPM - Fast Company
146 BPM - Outrunner
166 BPM - Ahead of the Curve
156 BPM - Go Juice
120 BPM - Springheel
137 BPM - Solid Ground
177 BPM - Allegro
147 BPM - Dig Down Deep
167 BPM - Sky Ground Wind Go
157 BPM - Summer Runner
127 BPM - Windwalker
180 BPM - Thirteen One (Half Marathon Mix)
170 BPM - Thirteen One (Half Marathon Mix)
160 BPM - Thirteen One (Half Marathon Mix)
150 BPM - Thirteen One (Half Marathon Mix)
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