The Podrunner Shift app for iPhone and iPod Touch lets you play any Podrunner Mix at the speed you want to go,

no matter what the original speed was.

It also lets you skip these introductions.

Search, sort, download, play, skip intros, and pick your speed with Podrunner shift available now on iTunes.

Welcome to Podrunner and the last of the four-part Skyline Interval Series.

Skyline 1 started you at 155 BPM and bumped up by 5 beats per minute to 165. Skyline 4 starts you off at

170 and takes you up to a competition pace of 180 beats per minute.

A highlight of the Skyline series has been the use of Cadence

to help give you a kick in the pants to keep going.

Cadence is here in Skyline 4,

but this time I've put it in the second half of the workout

to give you some motivation after you've worked through that intense peak speed.

A quick reminder that following a three minute warm-up, these are six-minute intervals with three minutes

of 150 BPM rest pace in between.

This series has been fun and challenging to put together, and I hope that it was fun and challenging for you as well, and a great workout tool.

To continue being a valuable workout tool, Podrunner needs listener contributions. That's because it takes

money, time, and effort to keep bringing out the mixes that help keep you going.

If Podrunner has played a part in your fitness,

visit Podrunner.com to make a donation.

Now here comes Skyline 4,

50 minutes from 170 to 180 beats per minute and then back down.

Thanks for listening.

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