First Day to 5K (V2) - Graduation Mix

PODRUNNER: Workout Music

Steve Boyett

Fitness, Jogging, Workoutmusic, Powerwalking, Spinning, Health & Fitness, Running, Elliptical, Aerobics, Biathlon, Triathlon, Marathon, Exercisemusic, Runningmusic, Walking

4.8 • 1.3K Ratings

🗓️ 9 November 2023

⏱️ 48 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

45 minutes from 135 to 145 BPM. Not the end, not the beginning, but the end of the beginning.

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PLAYLIST
01. Tom Mossee - Oh Baby (Tom Pulse Afro House Mix)
02. Marko-D - Bohol-Belearia (Extended Mix)
03. YinYang Project - Dumbara
04. Redspace, Ismail.M - Space Odyssey
05. Redspace - Theory of Relativity
06. Cactus James - Sleep Talking
07. Anza, DJ Nejtrino - Thunder in My Heart
08. Terra V. - In Silence
09. SinStar - Hope (Extended Mix)
10. Sferix - Go Slow

== Please support these artists ==

BPM CHART
Warmup: 5 min. @ 135 BPM
35 min. @ 145 BPM
Cooldown: 4 min. 30-sec. @ 135 BPM

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Transcript

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0:00.0	Welcome to your first day to 5K graduation mix. It's kind of a diploma showing that you really are running a 5K and it's also a stepping stone for your next workout journey.
0:17.0	There are a lot of different directions you can take.
0:20.0	A fun one is to find a local 5K race. The energy when it's a lot of people working on the same goal is pretty awesome.
0:27.0	There's a racefinder link on the graduation mix drop down on the 5K version 2 page at podrunner.com. You can also move on to
0:36.4	podrunner's gateway to 8K program which takes you from where you are right now
0:41.0	to an 8K run in 8 weeks.
0:44.3	And after that, Podrunner has a 10-week freeway
0:46.7	to 10K program, so you're pretty covered there.
0:50.3	Or you could stay at your current speed,
0:52.3	but work on distance and endurance by using Podrunner's fixed tempo mixes.
0:57.0	You're at 145 BPM on this mix.
1:00.0	Podrunner currently has five hour long mixes at that speed with more on the way
1:05.2	and there are literally hundreds more available from 100 to 185 BPM.
1:12.3	Podrunner also has varied tempo mixes that apply research on different
1:16.2	training methods to help you increase speed and endurance including
1:20.1	ramp staircase and interval mixes.
1:23.0	And there's even a Podrunner Tabata series for high intensity interval training
1:27.5	other than running, with info on different routines.
1:31.0	The dropdown for the graduation mix on the 5K version 2 page at podrunner.com has links to all of these things.
1:38.0	Whatever you decide on, the important thing is to keep going and have fun.
1:44.3	I hope you stick with Podrunner to do both.
1:46.8	Congratulations and take care. Oh, the the I'm going to know.
	...

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