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
Gateway to 8K - Level 1 - Week 10
The final challenge has arrived -- 50 minutes or 8K. Congratulations on your hard work!
BPM CHART:
5 min. warmup @ 136-141 bpm
50 min. @ 149 bpm
5 min. cooldown @ 141-136 bpm
PLAYLIST:
01. Skauch -…
01:03:31 |
Fri 13 Jun 2008
Gateway to 8K - Level 1 - Week 9
The finish line is in sight -- time for that last push to put you over the top! Plus, this week Coach Jenny joins you midstride to work on form.
BPM CHART:
5 min. warmup @ 136-141 bpm
25 min. @ 149 …
01:04:22 |
Thu 05 Jun 2008
Gateway to 8K - Level 1 - Week 8
Coming down to the wire with two weeks to go! Coach Jenny's Tip of the Week teaches you how to make friends with hills.
BPM CHART:
5 min. warmup @ 135-140 bpm
20 min. @ 148 bpm
2 min. @ 140 bpm
20 m…
00:57:22 |
Thu 29 May 2008
Gateway to 8K - Level 1 - Week 7
It's Week 7 and the living is easy. Only three weeks to go!
BPM CHART:
5 min. warmup @ 135-140 bpm
15 min. @ 148 bpm
1 min. @ 140 bpm
15 min. @ 148 bpm
1 min. @ 140 bpm
15 min. @ 148 bpm
1 min. @ 14…
01:01:01 |
Thu 22 May 2008
Gateway to 8K - Level 1 - Week 6
With this mix we're over the hump -- four more weeks to go! Series designed by fitness coach Jenny Hadfield (www.jennyhadfield.com)
BPM CHART:
5 min. warmup @ 134-139 bpm
12 min. @ 147 bpm
1 min. @ …
01:05:48 |
Thu 15 May 2008
Gateway to 8K - Level 1 - Week 5
We're halfway to the end of the series! Series designed by fitness coach Jenny Hadfield (https://www.jennyhadfield.com).
BPM CHART:
5 min. warmup @ 134-139 bpm
11 min. @ 147 bpm
1 min. @ 139 bpm
11 …
01:01:27 |
Thu 08 May 2008
Gateway to 8K - Level 1 - Week 4
Week 4 provides a nice gentle ramp feeling to nudge you along.
BPM CHART:
5 min @ 133-138 bpm
10 min @ 146 bpm
1 min @ 138 bpm
10 min @ 146 bpm
1 min @ 138 bpm
10 min @ 146 bpm
1 min @ 138 bpm
10 m…
00:57:51 |
Fri 02 May 2008
Gateway to 8K - Level 1 - Week 3
Week 3 increases the pace slightly and lengthens your workout to 40 minutes.
BPM CHART:
5 min @ 133-138 bpm
9 min @ 146 bpm
1 min @ 138 bpm
9 min @ 146 bpm
1 min @ 138 bpm
9 min @ 146 bpm
1 min @ 13…
00:53:34 |
Thu 24 Apr 2008
Gateway to 8K - Level 1 - Week 2
A hot mix of house music to push your intervals to the next level. Forty-six minutes and not a glowstick in sight, we promise! Series designed by Coach Jenny Hadfield (www.jennyhadfield.com).
BPM CH…
00:49:19 |
Thu 17 Apr 2008
Gateway to 8K - Level 1 - Week 1
Welcome to the start of Gateway to 8K, designed of Podrunner: Intervals by renowned trainer Jenny Hadfield (www.jennyhadfield.com)! Over the next 10 weeks this series should help you increase your ru…
00:45:43 |
Thu 10 Apr 2008
First Day to 5 K - Level 1 - Week 10 - Graduation Mix
Here's your diploma for graduating from the nine weeks of First Day to 5K: A 35-minute run that will take you farther than you've gone and show you how far you've come.
BPM CHART:
5-min. warmup @ 13…
00:46:39 |
Thu 03 Apr 2008
First Day to 5 K - Level 1 - Week 9
Here's the final week of the first Podrunner: Intervals series. Next week will show you just how far you've come. Congratulations!
BPM CHART:
5-min. warmup @ 130 bpm
30 min. @ 140 bpm
4-min, 30-sec.…
00:41:44 |
Thu 27 Mar 2008
First Day to 5 K - Level 1 - Week 8
With only one week to go, this workout will show you just how far you've really come!
BPM CHART:
5-min. warmup @ 130 bpm
28 min. @ 140 bpm
4-min. 30-sec. cooldown @ 130 bpm
PLAYLIST:
01. Tignino & …
00:39:25 |
Thu 20 Mar 2008
First Day to 5 K - Level 1 - Week 7
Another nonstop, 25-minute nonstop run to help you reach your 5K goal two weeks from now.
BPM CHART:
5-min. warmup @ 130 bpm
25 min. @ 140 bpm
4-min. cooldown @ 130 bpm
PLAYLIST:
01. Jan van Lier -…
00:36:00 |
Thu 13 Mar 2008
First Day to 5 K - Level 1 - Week 6 - Mix 3
Check your progress with a 25-minute, nonstop, fast interval that keeps your feet moving.
BPM CHART:
5-min. warmup @ 130 bpm
25 min. @ 140 bpm
3-min. 30 sec. cooldown @ 130 bpm
PLAYLIST:
01.Antony …
00:35:49 |
Tue 11 Mar 2008
First Day to 5 K - Level 1 - Week 6 - Mix 2
Three weeks from now you'll be running a comfortable 5K. Keep moving -- you'll be there before you know it!
BPM CHART:
5-min. warmup @ 130 bpm
10 min. @ 140 bpm
3 min. @ 131 bpm
10 min. @ 140 bpm
4-…
00:34:41 |
Sun 09 Mar 2008
First Day to 5 K - Level 1 - Week 6 - Mix 1
We give you a chance to recover after last week's 20-minute run, but keep the energy level high to keep you moving!
BPM CHART:
5-min. warmup @ 131 bpm
5 min. @ 141 bpm
3 min. @ 132 bpm
8 min. @ 141 …
00:35:13 |
Thu 06 Mar 2008
First Day to 5 K - Level 1 - Week 5 - Mix 3
The core of this one is a 20-minute, nonstop jog -- your longest run yet, to show you just how far you've come in the last five weeks.
BPM CHART:
5 min. warmup @ 130 bpm
20 min. @ 140 bpm
3 min. coo…
00:29:54 |
Tue 04 Mar 2008
First Day to 5 K - Level 1 - Week 5 - Mix 2
Week 5, mix 2 gives you a little more challenge than mix 1, stretching your fast interval to 8 minutes. Rest easy in the middle for 5 minutes, then push for another 8. After that, take a well-deserve…
00:29:54 |
Sun 02 Mar 2008
First Day to 5 K - Level 1 - Week 5 - Mix 1
With Week 5 you're at the midway point in the series! Keep moving and you'll be there before you know it!
BPM CHART:
5 min. warmup @ 130 bpm
5 min. @ 140 bpm
3 min. @ 131 bpm
5 min. @ 140 bpm
3 min.…
00:30:24 |
Thu 28 Feb 2008
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