First Day to 5K (V2) - Week 5 - Mix 2

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

🗓️ 6 October 2023

⏱️ 31 minutes

🔗️ Recording | iTunes | RSS

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Summary

You are at the halfway point in your 5K journey!

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PLAYLIST
01. Tom & Mossee - Macho Ya Watoto
02. SzilardK - Cyclone
03. Onstream89 - Find the Second Sunrise
04. Louie Gomez - Keep Your Body Movin (2023 Remaster)
05. Teri Berka - Colibries
06. Mario Piu - Techno Harmony (DJ TH Remix)
07. Baboolian & Nozart - Ring the Bells

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BPM CHART
5 min. warmup @ 130 BPM
8 min. @ 140 BPM
5 min. @ 131 BPM
8 min. @ 140 BPM
Cooldown: 1 min. 45 sec. @ 130 BPM

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Transcript

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0:00.0	Welcome to Week 5 Mix 2, the halfway point in your 5K journey on PodRunner.
0:12.4	This is a good time to take a look at your progress so far.
0:15.8	You're about to do 2 8 minute runs at 140 beats per minute, with a slower break in between.
0:22.2	Your week 1 mix was 8 1 minute runs, with a break after each 1.
0:27.8	So you're now running twice as long with just 1 break, that's a heck of an improvement
0:32.4	in just over a month.
0:34.5	After this mix, take a look at the BPM chart for week 9.
0:38.0	It's twice as long as this one, with no break.
0:42.0	That might seem intimidating, till you think about how this mix would have looked to you
0:46.0	4 and a half weeks ago.
0:48.4	There are other ways to measure your progress.
0:50.6	Maybe you stopped after 12 minutes the first time you did week 4, and then stopped at
0:55.0	13 minutes the second time.
0:57.0	Guess what?
0:58.0	That's progress.
0:59.4	Think about the first time you did a week's mix, versus the third time.
1:02.8	I'll bet number 3 was easier.
1:05.4	If you've lost weight, think about how it would feel to run this mix carrying that much
1:09.6	in hand weights, because that's what you were doing, and now you're not.
1:14.8	If you're keeping a 5K benchmark journal, which you can download for free on the 5K
1:19.1	version 2 page at podrunner.com, you'll be writing down markers like this and giving
1:24.3	yourself all kinds of evidence of your progress.
	...

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