PODRUNNER: INTERVALS -- Workout Music
Varied-tempo workout music mixes for runners, joggers, and power walkers, from the creator of Podrunner, the world's most popular workout mix series. These professionally designed, multi-week series are your training partner for 5K, 8K, 10K, HIIT, Tabata, and much more.
- Update frequency
- every 10 days
- Average duration
- 40 minutes
- Episodes
- 105
- Years Active
- 2008 - 2023
175 BPM - Bass Ten (10:1 Intervals #4
Number Four in Podrunner' popular conditioning intervals series cranks up the intensity to help keep you going.
Newsletter, merchandise, donations: https://www.podrunner.com
BPM CHART
05 min. @ 15…
00:44:33 |
Thu 07 Jul 2011
170 BPM - Bass Ten (10:1 Intervals #3)
Third in our popular series of ten-to-one intervals designed to build endurance and help muscle development.
BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 170 BPM
01 min. @ 150 BPM
10 min. @ 170 …
00:44:59 |
Thu 23 Jun 2011
165 BPM - Bass Ten (10:1 Intervals #2)
Second in a series of ten-to-one intervals designed to build endurance and help muscle development.
BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 165 BPM
01 min. @ 150 BPM
10 min. @ 165 BPM
01 mi…
00:45:02 |
Thu 09 Jun 2011
160 BPM - Bass Ten (10:1 Intervals #1)
First in a series of ten-to-one intervals designed to build endurance and help muscle development.
BPM CHART
5 min. @ 150 BPM (warmup)
10 min. @ 160 BPM
1 min. @ 150 BPM
10 min. @ 160 BPM
1 min. @…
00:44:51 |
Thu 26 May 2011
160-180 BPM - Driving Spikes
A moderate 160-BPM pace with spikes of 180-BPM sprints that increase a little bit each time. Great for cardio, endurance, and increasing speed.
BPM CHART
150 BPM @ 5 min. (warmup)
160 BPM @ 5 min.
1…
00:32:36 |
Fri 04 Mar 2011
180 BPM - Rapid Transit (Speedbump Series #4)
This high-energy hour caps off the SpeedBump Series to get you to a competitor's pace of 180 BPM. Also works as a standalone running mix. Go!
Newsletter, merchandise, donations: https://www.podrunne…
00:57:46 |
Tue 23 Nov 2010
170-175-180 BPM - Top of the World (Speedbump Series #3)
The last of the three SpeedBump Series mixes designed to help you increase to a competitive 180-BPM pace.
BPM CHART
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
8 minutes @ 175 BPM
3…
00:38:50 |
Thu 11 Nov 2010
165-170-175 BPM - Chutes and Ladders (Speedbump Series #2)
Bump up your speed up and build your stamina with this "progressive intervals" conditioning mix.
BPM CHART
3 minutes @ 150 BPM
8 minutes @ 165 BPM
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes …
00:40:03 |
Thu 28 Oct 2010
160-165-170 BPM - Staircase of the Gods (Speedbump Series #1)
This is the first in a three-part "speedbump series" of progressive intervals" mixes to that will help you increase your pace until you are running at a competitive 180 BPM. These are also great cond…
00:39:40 |
Sun 24 Oct 2010
150-160-170 BPM - Ziggurat
This "staircase" mix increases BPM every ten minutes, going from 150 to 160 to 170 and then back down again. A great conditioning workout!
Newsletter, merchandise, donations: https://www.podrunner.c…
00:58:03 |
Thu 21 May 2009
Freeway to 10K - Level 1 - Week 10
The final week is here, and with it a special negative split workout. Congratulations on all of your hard work! Plus tip from Coach Jenny Hadfield (jennyhadfield.com)
BPM CHART:
5 min. warmup @ 137-…
01:11:47 |
Thu 28 Aug 2008
Freeway to 10K - Level 1 - Week 9
The penultimate week of FW210K has longer intervals at a slightly faster pace. You're almost there! Plus tip from Coach Jenny Hadfield (jennyhadfield.com).
BPM CHART:
5 min. warmup @ 137-142 BPM
19 …
01:10:49 |
Thu 21 Aug 2008
Freeway to 10K - Level 1 - Week 8
With only two weeks to go we're starting the final sprint for home.
BPM CHART:
5 min. warmup @ 137-142 BPM
14 min. @ 156 BPM
1 min. @ 145 BPM
14 min. @ 156 BPM
1 min. @ 145 BPM
14 min. @ 156 BPM
1 m…
01:11:13 |
Sat 16 Aug 2008
Freeway to 10K - Level 1 - Week 7
o're running farther and faster, with only three weeks to go! This week Coach Jenny (jennyhadfield.com) talks about everyone's favorite subject: food.
BPM CHART:
5 min. warmup @ 137-142 BPM
9 min. @…
01:11:31 |
Fri 08 Aug 2008
Freeway to 10K - Level 1 - Week 6
Four more weeks to your 10K or 50-minute goal! Tips from Coach Jenny (jennyhadfield.com).
BPM CHART:
5 min. warmup @ 137-142 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8…
01:05:30 |
Fri 01 Aug 2008
Freeway to 10K - Level 1 - Week 5
In this midway-point mix, Coach Jenny (jennyhadfield.com) teaches you how to reduce side stitches.
BPM CHART:
5 min. warmup @137-142 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 1…
00:59:23 |
Fri 25 Jul 2008
Freeway to 10K - Level 1 - Week 4
Time to learn proper walking form! Listen for Coach Jenny's (www.jennyhadfield.com) tip in the middle of the workout to find out how.
BPM CHART:
5 min. warmup @ 137-142 BPM
6 min. @ 154 BPM
1 min. @…
00:52:17 |
Fri 18 Jul 2008
Freeway to 10K - Level 1 - Week 3
We're moving a little bit faster this week so you can see how your performance has improved. Hit the road! Plus running tips from Coach Jenny (jennyhadfield.com).
BPM CHART:
5 min. warmup @ 137 - 14…
00:50:41 |
Fri 11 Jul 2008
Freeway to 10K - Level 1 - Week 2
This week Coach Jenny (www.jennyhadfield.com) shows you how to put on your Happy Pace. Enjoy!
BPM CHART:
5 min. warmup @ 137-142BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 …
00:44:58 |
Fri 04 Jul 2008
Freeway to 10K - Level 1 - Week 1
This week we launch the new 10-week 10K series! Over the next two and a half months we will take you from 30 to 60 minutes of running, or from 5K to 10K. Coach Jenny Hadfield (jennyhadfield.com) desi…
00:42:18 |
Fri 27 Jun 2008
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