PODRUNNER: INTERVALS -- Workout Music

Varied-tempo workout music mixes for runners, joggers, and power walkers, from the creator of Podrunner, the popular workout mix series. These professionally designed, multi-week series are your training partner for 5K, 8K, 10K, HIIT, Tabata, and much more.

21:03:25 2008-01-15
A brief overview describing what you can expect from Podrunner: Intervals and how you can utilize it most effectively. Thanks for downloading, and please tell your friends and workout buddies about Podrunner: Intervals! Entire contents ©2008 by Podrunne...
21:29:19 2008-01-31
The new Podrunner: Intervals series starts with a bang! High-energy tracks to get you off the couch and out the door. This first 27-minute set, following the popular Couch to 5K template, will provide you with a great introduction to the world of interval...
21:28:06 2008-02-07
The beats continue with Week 2, a 26-minute mix of tunes to keep your feet moving and your health improving! Try to sit still listening to this set - we dare ya! BPM CHART: 5-minute warmup @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 1...
21:27:03 2008-02-14
Now that you're moving, Week 3 speeds things up, but just a little! This 25-minute mix should get your heart pumping, just in time for Valentine's Day! BPM CHART: 5-minute warmup @ 130 bpm 90 seconds @ 140 bpm 90 seconds @ 130 bpm 3 minutes @ 140 bpm 3 m...
21:31:20 2008-02-21
Week 4 continues the great beats and the flying feet! This week's set extends your jogging segments slightly but shouldn't wear you out. Keep up the good work! BPM CHART: 5-minute warmup @ 129 bpm 3 minutes @ 140 bpm 90 seconds @ 130 bpm 5 minutes @ 140 ...
21:30:24 2008-02-28
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. @ 131 bpm 5 min. @ 140 bpm 2 min. 30 sec. cooldown @ 13...
21:29:54 2008-03-02
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-deserved break! BPM CHART: 5 minute warmup @ 130 bpm 8 minutes...
21:29:54 2008-03-04
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. cooldown @ 130 bpm PLAYLIST: 01. Riko - Tokyo (Storyteller...
21:35:13 2008-03-06
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 bpm 3 min. @ 132 bpm 5 min. @ 141 bpm 4-min. cooldown @ ...
21:34:41 2008-03-09
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-min. cooldown @ 130 bpm PLAYLIST: 01. Volta - Robot Nee...
21:35:49 2008-03-11
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 Reale - Funky Base & White Lines 02. The Stain - Horizo...
21:36:00 2008-03-13
Another 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 - One Through Seven (Dirtyhertz Remix) 02. Downkill - Minor Theor...
21:39:25 2008-03-20
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 & Leo - Sinthetize Me (Dub Mix) 02. Behind Blue Eyes - Rem...
21:41:44 2008-03-27
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. cooldown @ 130 bpm PLAYLIST: 01. Le Mode - Hit Record ...
21:46:39 2008-04-03
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 @ 135 bpm 35 min. @ 145 bpm 4 min. 30 sec. cooldown @ 135 bp...
21:45:43 2008-04-10
Welcome to the start of Gateway to 8K, designed for Podrunner: Intervals by renowned trainer Jenny Hadfield (www.jennyhadfield.com)! Over the next 10 weeks this series should help you increase your runs from 5K (or 30 minutes) to 8K (or 50 minutes). BPM ...
21:49:19 2008-04-17
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 CHART: 5 min. warmup @ 132-137 bpm 8 min. @ 145 bpm 1 min....
21:53:34 2008-04-24
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 @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bp...
21:57:51 2008-05-02
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 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bpm PLAY...
22:01:27 2008-05-08
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 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min....
22:05:48 2008-05-15
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. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147...
22:01:01 2008-05-22
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. @ 140 bpm 5 min. cooldown @ 140-135 bpm PLAYLIST: 01. Ali K...
21:57:22 2008-05-29
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 min. @ 148 bpm 2 min. @ 140 bpm 5 min. cooldown @ 140-13...
22:04:22 2008-06-05
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 bpm 1 min. @ 141 bpm 25 min. @ 149 bpm 1 min. @ 141 bpm ...
22:03:31 2008-06-13
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 - Ipnosys 02. Neztic & Yate - Patria (Zimbardo Remix) 03....
21:42:18 2008-06-27
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) designed this series especially for us, and she'll be accomp...
21:44:58 2008-07-04
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 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM ...
21:50:41 2008-07-11
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 - 142 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BP...
21:52:17 2008-07-18
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. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 ...
21:59:23 2008-07-25
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. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BP...
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