First Day to 5K (V2) - Week 1
PODRUNNER: Workout Music
Steve Boyett
4.8 • 1.3K Ratings
🗓️ 7 September 2023
⏱️ 31 minutes
🧾️ Download transcript
Summary
From your first workout to a full 5K/3.2-mile run in just 9 weeks! This first mix gets you off the couch and out the door!
Program Outline, Progress Chart, Tips & More at https://www.podrunner.com/first-day-to-5k-v2.html
Donations, Merchandise, Newsletter, more: https://www.podrunner.com
Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com
BPM CHART:
Warmup: 5 min. @ 128 BPM
1 min. @ 142 BPM
1.5 min. @ 128 BPM
1 min. @ 142 BPM
1.5 min. @ 128 BPM
1 min. @ 142 BPM
95 sec. @ 128 BPM
65 sec. @ 142 BPM
95 sec. @ 128 BPM
65 sec. @ 142 BPM
1.5 min. @ 128 BPM
65 sec. @ 142 BPM
1.5 min. @ 128 BPM
1 min. @ 142 BPM
95 sec. @ 128 BPM
65 sec. @ 142 BPM
Cooldown: 3 min. @ 128 BPM
PLAYLIST:
01. Terry Gaters - Autumn of Love (Extended Mix)
02. Ismail.M, Maze 28, Redspace - Pure Reaction
03. Nick Lewis - A Quiet Place (Mauro Masi Remix)
04. Sedat, White Fox - Uganda (Extended Mix)
05. Thomas Lemmer & Andreas Bach - Reunion
06. Roald Velden - Fly with Me (Nils Karr Remix)
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Transcript
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| 0:00.0 | Welcome to Podrunner and the very first mix of the 9-week first day to 5K series. |
| 0:11.4 | I'm Steve Boyette, and I'll be here for about the first 2 minutes of each mix to help |
| 0:15.8 | you make the best of this interval's program. |
| 0:19.2 | This first mix is 28 minutes long, and after a 5 minute warm-up, it alternates between |
| 0:24.8 | one minute jogs at 142 beats per minute and 90 second power walk rests at 128 BPM. |
| 0:32.8 | It alternates more than any other mix in the series to give you shorter high speeds and |
| 0:37.4 | more rest periods as your body gets accustomed to the training. |
| 0:41.4 | I definitely recommend visiting the first day to 5K page at podrunner.com for a printable |
| 0:47.4 | series outline showing each mix's segment length and speed, a progress chart to help you |
| 0:52.7 | keep track as you advance through the program, mix playlists, general tips, and more. |
| 0:59.2 | Besides listening to the music, you should also listen to your body. |
| 1:03.4 | This comfort can be a part of working out, but if you feel too uncomfortable, or any |
| 1:07.6 | pain, hit pause, or stop altogether, you can always come back to the workout later. |
| 1:13.8 | And hey, if you go for 5 minutes and stop, you still worked out for 5 minutes, and that's |
| 1:18.8 | a gain. |
| 1:20.3 | Do this first mix three times over a week before moving on to the next one. |
| 1:24.9 | If you can't get through a mix after a week, don't go to the next one. |
| 1:28.6 | Wait until you can finish the one that you're working on. |
| 1:31.5 | This isn't about jumping into the deep end of working out. |
| 1:34.7 | It's about waiting a little farther out in the water every time. |
| 1:38.6 | One day you'll realize that you're floating, and then one day after that, you'll think, |
| 1:42.2 | hey, I'm swimming! |
... |
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