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PODRUNNER: Workout Music

First Day to 5K (V2) - Week 5 - Mix 1

PODRUNNER: Workout Music

Steve Boyett

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

4.81.3K Ratings

🗓️ 5 October 2023

⏱️ 32 minutes

🧾️ Download transcript

Summary

Three workouts this week, and three in Week 6!

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Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com

PLAYLIST
01. Core Meridian - Hyphae
02. Redspace, Ismail.M - No Mercy
03. Prus Control - Behind the Clouds
04. DMPV & Anveld - Cyclone (Grue Remix)
05. Talla 2XLC, DJ Robyn - Endorphene Express (Extended Mix)
06. Rodri go - Resilience

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BPM CHART
5 min. warmup @ 130 BPM
5 min. @ 140 BPM
3 min. @ 131 BPM
5 min. @ 140 BPM
3 min. @ 131 BPM
5 min. @ 140 BPM
Cooldown: 2 min. 30 sec. @ 130 BPM

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Transcript

Click on a timestamp to play from that location

0:00.0

Welcome to Week 5 Mix 1 in your 5K journey on Podrunner.

0:10.9

You'll do three different mixes this week and also next week on Week 6.

0:15.3

The segment length or its speed and sometimes both will go up a notch with each mix for

0:20.1

these next two weeks.

0:22.0

These two weeks are the most conditioning part of the whole program really, but the first

0:25.8

four weeks have prepared you for it, and I think that when you look back two weeks

0:29.6

from now, you'll be really happy about your progress.

0:33.2

Speaking of progress, there's now a printable 5K benchmark journal available on the 5K

0:38.4

version 2 page at podrunner.com.

0:41.9

Use it to write down your reactions, observations, challenges, and progress after each run.

0:47.8

We'll talk more about progress markers later this week, and the benchmark journal will

0:52.1

play a role in providing a narrative of your improvement.

0:55.6

There are other printables and resources on the podrunner 5K page, as well as BPM charts

1:00.5

and playlists for each mix in the program.

1:03.5

And while you're there, you can subscribe to the Run Time newsletter and get all of that

1:07.6

sent to you every time a new mix goes online.

1:10.9

You can also send me an email and let me know how this program is working for you, and

1:15.3

you can make a contribution to help keep these mixes online.

1:19.6

Next time you'll have a new mix and a new workout, so enjoy this one while it lasts.

1:24.6

Have fun and keep going!

17:24.6

.

17:31.6

.

...

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