First Day to 5K (V2) - Week 9
PODRUNNER: Workout Music
Steve Boyett
4.8 • 1.3K Ratings
🗓️ 2 November 2023
⏱️ 46 minutes
🧾️ Download transcript
Summary
40 minutes from 130 to 140 BPM. Official final week! (Graduation Mix next week)
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Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com
PLAYLIST
01. DJego Silber - Can I Have You
02. Alberto Blanco - Lone Men
03. J Matin - Say It
04. Vakabular - Hot Water (Extended Mix)
05. Che Jose - The Awakening
06. Vakabular, Under Sanctions - Uncharted Land (Extended Mix)
07. Cody Chase - Slinger
08. Ottum - Clarity
09. Roald Velden - Fly with Me (PoLYED Remix)
== Please support these artists ==
BPM CHART
Warmup: 5 min. @ 130 BPM
30 min. @ 140 BPM
Cooldown: 4 min. 30-sec. @ 130 BPM
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Transcript
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| 0:00.0 | Welcome to the final week of your 9-week journey with PodRunner's first day to 5K. |
| 0:11.7 | There's a bonus graduation mix after this, which I highly recommend using. |
| 0:16.0 | But after your third run with this mix, you'll have officially completed the program. |
| 0:21.3 | If you kept a benchmark journal throughout your training, this is a great time to reread |
| 0:25.4 | it and see just how far you've come. |
| 0:28.3 | But even if you haven't, all you have to do is take a look at the mix for week one |
| 0:32.4 | and realize how easy it probably would be for you right now. |
| 0:36.3 | There are a lot of progress markers and we've covered some of them before. |
| 0:40.0 | But honestly, the best one is simply, how do you feel? |
| 0:44.0 | Are you happier with your health, your fitness, your routine, your body, your outlook, your |
| 0:49.3 | energy, than you were 9 weeks ago? |
| 0:52.1 | I'll bet the answer to more than one of those is yes, and that means that the effort |
| 0:56.7 | you've put in has certainly been worth it. |
| 0:59.8 | The music for your final week is especially upbeat, think of it as a victory march, and stick |
| 1:05.0 | around after the mix for some suggestions about where to go next on your training journey. |
| 1:10.4 | There'll also be links on the week 9 drop down on the 5K version 2 page at podrunner.com. |
| 1:17.9 | Wherever you progress to next, thanks for making podrunner part of your training. |
| 1:22.4 | I hope that you noticed that none of your workouts were ever interrupted by ads. |
| 1:26.6 | You didn't have to sign up for anything or give any of your information to podrunner. |
| 1:31.8 | That's because podrunner isn't some big company, it's me, Steve Boyette, and I'm pretty |
| 1:36.4 | much a guy in a room with some equipment who really just wants to keep being able to |
| 1:40.8 | make mixes that help people stay healthy. |
... |
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