37 min listen
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ratings:
Length:
42 minutes
Released:
Jun 27, 2008
Format:
Podcast episode
Description
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 accompanying you with valuable fitness tips to improve your workout and form as well as reduce the chances of injury.
BPM CHART:
5 min. warmup @ 137-142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Broken Radio - Static Pop
02. Ali Kay - Frozen (Ali Kay Dub Mix)
03. Bruno Be - Big Bow
04. Neztic & Vate - Patria (Zimbardo Remix)
05. Philipi Rosa - Pass On the Corner
06. Santa Fe - Pixel Dub (Club Mix)
07. Risk - Dementia
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
BPM CHART:
5 min. warmup @ 137-142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Broken Radio - Static Pop
02. Ali Kay - Frozen (Ali Kay Dub Mix)
03. Bruno Be - Big Bow
04. Neztic & Vate - Patria (Zimbardo Remix)
05. Philipi Rosa - Pass On the Corner
06. Santa Fe - Pixel Dub (Club Mix)
07. Risk - Dementia
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
Released:
Jun 27, 2008
Format:
Podcast episode
Titles in the series (100)
180 BPM - Starburst Superset 4: Sprint training in a superset format by PODRUNNER: INTERVALS -- Workout Music