If you have in the mix right now,

if you had the new Podrunner app for iPhone and I touch,

you'd be in the mix right now,

because it has an intro skip button that takes you straight to the beats.

And you'd be moving to the grooves at any speed you want to go

because Podrunner Shift features beat shift technology that lets you play any podrunner mix at the speed you want to go.

That means you now have over 100 mixes at your preferred BPM, and you can change speeds on the fly.

The new Podrunner app, pick your mix, pick your speed and go.

Available now on iTunes. and the third in the four-mix Skyline Staircase interval series.

The Skylines are six-minute intervals followed by three-minute rests.

Each six-minute interval bumps up by five beats per minute to the halfway point in the next. six minute

to the halfway point in the mix and then they bump back down by five beats per minute

Skyline three bumps from 165 BPM to 170, then 175, and then back down to 170 and 165,

and then it ends with a five minute cool down.

I've thrown in some cadence throughout the workout just for fun.

The series is designed to improve your speed and endurance over the four steadily

increasing mixes. Naturally I recommend going from the slowest next to the fastest, and running with each

mix two or three times before moving on to the next one.

Be sure you stretch out, hydrate, and always listen to your body when it tells you to take it easy.

Podrunner's workout mixes have helped a huge number of people train,

but did you know that they've also helped people recover from chemotherapy, win competitions, reduce the risk of heart disease by managing weight, pass physical training tests for promotions, set personal best records, run their first 5K, 10K or half marathon,

and much, much more.

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