First Day to 5K (V2) - Week 2
PODRUNNER: Workout Music
Steve Boyett
4.8 • 1.3K Ratings
🗓️ 14 September 2023
⏱️ 29 minutes
🧾️ Download transcript
Summary
This week you focus on form to improve efficiency, reduce injury risk, and help reduce soreness.
Program Outline, Progress Chart, Tips, and 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
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
Cooldown: 1 min. 50 sec. @ 128 BPM
PLAYLIST:
01. Christian Bonori - Standing Chaos (Stereophonie Remix)
02. Zauberakustik - Modern Art (Original Mix)
03. Vince Schuld - Passage (Extended Mix)
04. Aeon - Tuki Tuki (Extended Mix)
05. DMPV & Anveld - Terpsichore (Extended Mix)
06. MaxLoop - Dreamscape (Original Mix)
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Transcript
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| 0:00.0 | Welcome to Week 2 of PodRunner's first day to 5K program. |
| 0:10.3 | I know you're gonna miss that first mix, but this week has great new music and a great |
| 0:14.8 | new workout. |
| 0:16.3 | It's actually shorter and slower than Week 1, 26 minutes instead of 28, and 138 beats |
| 0:22.7 | per minute instead of 142. |
| 0:25.3 | What's different is the segment length. |
| 0:27.6 | The faster segments are just a little bit longer because this week we're not building |
| 0:31.5 | speed, but endurance. |
| 0:33.8 | And now that your body's getting used to the workout, let's talk a little bit about |
| 0:37.2 | good running form. |
| 0:39.2 | Mostly it's little things, but since you do them over and over, they add up. |
| 0:44.0 | Good form is basically three things, posture, efficiency, and impact. |
| 0:49.5 | For posture, stay in straight and pull your shoulders gently back, think tall and proud. |
| 0:55.5 | Keep your gaze forward, relax your shoulders and arms, and bend at the elbows. |
| 1:00.9 | This lets you work on efficiency. |
| 1:03.2 | You want to cut out extra motion. |
| 1:04.9 | It's energy burned that isn't helping you get where you're going. |
| 1:08.7 | Relax your arms and swing them close to your body. |
| 1:11.9 | Don't clench your fists. |
| 1:12.9 | It's easy to do. |
| 1:13.9 | I catch myself all the time. |
| 1:16.3 | And finally, there's impact. |
... |
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