First Day to 5K (V2) - Week 5 - Mix 3

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

🗓️ 7 October 2023

⏱️ 32 minutes

🔗️ Recording | iTunes | RSS

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Summary

28 minutes from 130 to 140 BPM. Interesting info on the first 10 minutes of a run.

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PLAYLIST
01. Love'in Dubai (Dub Mix) - Jessie Rey
02. Tom & Mossee - Let's Get On Board
03. Arcane - Shockwaves
04. Shawn Jackson - Testify
05. Aerofeel5 - Deep Inside (Extended Mix)
06. Atragun - Sunset in Reykjavik (M.A.N. & Kris Max Remix)
07. Mearzie - Learning to Fly (Soty x Seven24 Remix)

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BPM CHART
5 min. warmup @ 130 BPM
20 min. @ 140 BPM
Cooldown: 3 min. @ 130 BPM

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Transcript

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0:00.0	Welcome to the second half of the first day to 5K program on Podrunner.
0:11.1	In case you didn't notice the BPM chart for this workout, it's a 20-minute block at
0:15.6	140 BPM, sandwiched between the warm-up and the cool-down, which makes this a good time
0:22.0	to talk about the first 10 minutes of your run, or of any run, because it turns out that
0:27.3	for most people, at pretty much every level of experience, the first 10 minutes of a run
0:32.6	is the worst part of the whole run. You thought it was you, right? Which wrong would
0:37.8	me? Why does my body hate me? But it turns out that you're initiating a process. Your muscles
0:44.2	are warming up, and your heart rate and breathing are increasing to deliver the fuel that they
0:49.3	need. The rhythm and repetition are helping to focus your mind, turning a bit inward to help
0:55.4	minimize distractions and pay attention to what's going on with your body. I think that there
1:00.7	are two strong upsides to knowing about the 10-minute adjustment period. The first is that it means
1:06.2	it isn't you, it sucks for everybody. Missouri loves company in this case, because it ain't personal.
1:13.0	World champions think this part sucks, so yay! The second upside is that when you know it,
1:19.1	you expect it, and you know that's just the way it is, and there's no reason to be frustrated or
1:24.2	down on yourself. It won't be long before you'll start taking satisfaction in feeling your
1:28.8	body settle into the groove. It's like it's saying, well, if my brain's gonna keep on driving,
1:34.6	then I surrender. And as Joseph Campbell always said, in surrender lies bliss. There are some
1:41.1	links to articles with more info on the 10-minute period on this mixes drop down on the 5K version
1:46.8	2 page at podrunner.com. I think it's pretty interesting. So with that in mind, let's prepare
1:53.3	ourselves for a blissful surrender so that we can bask in your first 20-minute non-stop run.
2:00.1	Hey, that's good. Have a great workout, have fun, and keep going!
2:30.1	Hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey
	...

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