Welcome to Podrunner and the first in the four week series of hugely effective

driving spikes

of high intensity interval training. The idea is pretty simple, but the result is one of the most effective workouts

for increasing endurance and speed.

In this first mix, you'll have four five-minute runs at a moderate pace of 150

beats per minute. In between each of those you'll have quick sprints at a

170 BPM.

The sprints get 30 seconds longer each time.

So you'll sprint at 170 for one, one and a half,

and then 2 minutes.

An upward chime will cue you for the sprints,

and a downward chime will cue you for the 5 minute rests.

The long downward chime means you're on your cool down.

There's a printable series outline on the driving spikes page

at podrunner.com slash programs,

as well as an audio guide to most of Podrunner's interval programs.

Podrunner exists entirely because of listeners like you.

If everyone who downloaded a mix contributed the price of a sports drink, my fundraising for the year would be over in a week.

So if Podrunners at least as useful to you as a sports drink, make a donation at podrunner.com.

And we'll keep going together. In fact let's do that

right now. Get ready for your first five minute segment of the driving spikes

training mixes on Podrunner.

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