Hey everybody Steve Boyette here. I like to run at about 165 beats per minute.

Podrunners got three mixes at 165 which is great but after a couple of months I

definitely want some new mixes at that speed and that's where the podrunner shift

app for iPhone and iPod touch comes. I use it to download any available

fixed-paced podrunner mix and play it at my preferred speed so instead of three

mixes I've got a hundred and thirty that I can play at any speed I want to go and the speed change is

instantaneous I just pick my mix pick my speed and go and yeah I use the intro skip button too. Potrunner shift for iPhone and iPod touch

is a dollar ninety nine at the iTunes App Store. or. Podroner's Dragonback miniseries combining interval training with steadily increasing

ramp segments to help you increase speed and endurance with less of the negative impact that can

occur from intervals. Dragonback 3 consists of two 20 minute segments.

Segment 1 will speed up by 1BPM per minute,

going from 150 to 170 beats per minute.

Segment 2 will drop down to 160 beats per minute,

and that will give your body a break even while it's still working.

Again, you'll accelerate by 1BPM per minute, all the way up to a competitive pace of 180 B.

Then a 5 minute cool down, and you are out of here.

A chime and vocal cue will let you know when you're about to begin a new segment,

and feel free to start or stop at any point on any of the dragonback mixes. The idea with these

isn't to finish the mix so much as it is to work on increasing your current speed, whatever that may be. If this series has been useful to you, or you have an idea for another type of run workout you'd like to see Podrunner offer,

send me an email at Steve at podrunner.com.

Another way that you can show that these mixes have helped you train

is to visit podrunner.com and make a contribution or purchase.

...