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    Fitness & Nutrition

    PODRUNNER: INTERVALS — Workout Music

    Varied-tempo workout music mixes for runners, joggers, and power walkers, from the creator of Podrunner, the popular workout mix series. These professionally designed, multi-week series are your training partner for 5K, 8K, 10K, HIIT, Tabata, and much more.

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    Latest Episodes:
    Freeway to 10K - Level 1 - Week 10 Aug 28, 2008
    Show notes

    The final week is here, and with it a special negative split workout. Congratulations on all of your hard work! Plus tip from Coach Jenny Hadfield (jennyhadfield.com) BPM CHART: 5 min. warmup @ 137-142 BPM 29 min. @ 157 BPM 1 min. @ 146 BPM 29 min. @ 157-170 BPM 1 min. @ 146 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Ali Kay - Firewire (Dub Mix) 02. Bartet - Hipnotik (Gables Dance Mix) 03. Tonske - Heavy Sticks 04. Jon Delerious - No Warning (Come Make Me Dub) 05. Chris Zimmer - Crazy Drummer 06. Fernando Ehrhardt - Fancy 07. Juan Bartet - Mutation (DJs Remix) 08. Ali Kay - Electro Lift (High Energy Mix) 09. Mark Quail - Frostbite 10. Ali Kay - Jack Me Killer (Khan Edison Mix) Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

    Freeway to 10K - Level 1 - Week 9 Aug 21, 2008
    Show notes

    The penultimate week of FW210K has longer intervals at a slightly faster pace. You're almost there! Plus tip from Coach Jenny Hadfield (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137-142 BPM 19 min. @ 157 BPM 1 min. @ 146 BPM 19 min. @ 157 BPM 1 min. @ 146 BPM 19 min. @ 157 BPM 1 min. @ 146 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Chris Harris - Dig It (Chris' Mix) 02. 76 Studios - Force (Ed Jr & Gustavo Peluzo Mix) 03. Bruno Balbino - Estemesmo 04. Fernando Ehrhardt - Fancy (Philipi Rosa Mix) 05. Chriss Zimmer - Guss Roboter 06. Jay Tripwire - Body to Body (Audio Soul Project Dub) 07. Sascha Muller - On a Mission 08. Repair - On Hold 09. Symplx - Make Tha Jack Jak 10. Fustavo Peluzo - Many Hair Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

    Freeway to 10K - Level 1 - Week 8 Aug 16, 2008
    Show notes

    With only two weeks to go we're starting the final sprint for home. BPM CHART: 5 min. warmup @ 137-142 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 14 min. @ 156 BPM 1 min. @ 145 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Hologram Hookers - Speed of Sound 02. Freshlovers - Around Your Love 03. Peter Munch - Back To Back 04. Sean Nash - Infection (Kid Handsome Remix) 05. Bone Machine - Fleisch 06. Paul Birken & Terry Mullan - Reminiscent 07. Matt Sanders - Spin Off 08. Access Denied - Deaf Grandmother 09. Jetlag Cph - Wild Wild Brooklyn Bounce Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

    Freeway to 10K - Level 1 - Week 7 Aug 08, 2008
    Show notes

    Yo're running farther and faster, with only three weeks to go! This week Coach Jenny (jennyhadfield.com) talks about everyone's favorite subject: food. BPM CHART: 5 min. warmup @ 137-142 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 9 min. @ 156 BPM 1 min. @ 145 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Bruno Be - Big Bow 02. Ralph Siwinski - Role of Bluffing 03. Latenight Society - Opacity 04. Tony Wild - The Sound Is Electro 05. Locombia - Make This Go 06. Ilario Alicante - In Front of a Pool Table (Reagan's Duder Mix) 07. Aymen Bahri - No Name Part 2 08. MarQ, DJ Sandman - The Abyss (MarQ's Down Below Mix) 09. Locombia - African Drums Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

    Freeway to 10K - Level 1 - Week 6 Aug 01, 2008
    Show notes

    Four more weeks to your 10K or 50-minute goal! Tips from Coach Jenny (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137-142 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 8 min. @ 155 BPM 1 min. @ 144 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Dexter - Vanilla Coke 02. Kut Goldcard - Long Flight 03. Santa Fe - Proximity 04. Luis Nunez - Feel (Instrumental Mix) 05. Feil Garnier - Spresso 06. Frank Romero - Mystic Sound 07. Emerson Fish - Senses 08. Club Deluxe - DisMoi (Club Deluxe vs. Danny G. Mix) Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

    Freeway to 10K - Level 1 - Week 5 Jul 25, 2008
    Show notes

    In this midway-point mix, Coach Jenny (jennyhadfield.com) teaches you how to reduce side stitches. BPM CHART: 5 min. warmup @137-142 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 7 min. @ 155 BPM 1 min. @ 144 BPM 3 min. cooldown @ 142-137 PLAYLIST: 01. Massivedrum & Fang - Start to Move (Bruno Benno Dub Remix) 02. Fernandinho - Dirty Wish 03. Pimpztress Rah - Saddle Up (LJ MTX Mix) 04. Fang - Deep In My Soul (Haveck Remix) 05. Altimari - Peak Level 06. Dexter - Vanilla Coke (Jeff Bennett Remix) 07. Twisted Lab - Into the Groove (Gustavo Scorpio Remix) 08. D & G, Eric Dexter - Here Comes the Sun (LJ MTX Mix) Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

    Freeway to 10K - Level 1 - Week 4 Jul 18, 2008
    Show notes

    Time to learn proper walking form! Listen for Coach Jenny's (www.jennyhadfield.com) tip in the middle of the workout to find out how. BPM CHART: 5 min. warmup @ 137-142 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 6 min. @ 154 BPM 1 min. @ 143 BPM 3 min. @ 142-137 BPM PLAYLIST: 01. Bruno Barudi - From The Speakers 02. DJ Yako - Effects Distortion (Version Venezuelan) 03. Manuel Neztic - Golfo (Santa Fe Remix) 04. Elton D - Mel Rose (Paula Cazenave Remix) 05. Ali Kay - Lifeline 06. Sasha Klemckin - Samara (Skyman Remix) 07. Alex Arzano, Ali Kay - Bleep (Ali Kay Mix) Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

    Freeway to 10K - Level 1 - Week 3 Jul 11, 2008
    Show notes

    We're moving a little bit faster this week so you can see how your performance has improved. Hit the road! Plus running tips from Coach Jenny (jennyhadfield.com). BPM CHART: 5 min. warmup @ 137 - 142 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 5 min. @ 154 BPM 90 sec. @ 143 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Fahrenheit - Manhattan Crisis 02. JV, Granite - Hallucinate (JV Mix) 03. John Skipper - Planet Funk 04. DJ Fonck - Temptation 05. Latenight Society - Opacity (Matthew Garton Mix) 06. Shadow Dancer - Dirt Box (Peter Munch Interpretation) 07. Romz - Kalk 08. Mark Ramsey, Bedroomnoize - Generation Noize Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

    Freeway to 10K - Level 1 - Week 2 Jul 04, 2008
    Show notes

    This week Coach Jenny (www.jennyhadfield.com) shows you how to put on your Happy Pace. Enjoy! BPM CHART: 5 min. warmup @ 137-142BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 4 min. @ 153 BPM 90 sec. @ 142 BPM 3 min. cooldown @ 142-137BPM PLAYLIST: 01. Drazen - No Idea (Adriano Dodici Mix) 02. Jeff Bennett - Elements (Rene Sandoval Remix) 03. Faraz - Resbolator 04. Joy Marquez - Sunscreen 05. Zambino, DJ Ness - Follow Me (DJ Daniel Cast Bass Tribe Mix) 06. Nelson Grover - Running 07. Access Denied - Virtual Click (NewLine Mix) 08. Chrizz Luvly - Jade 09. Dirty F---ers - Crazy Loop (Basser Mix) Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

    Freeway to 10K - Level 1 - Week 1 Jun 27, 2008
    Show notes

    This week we launch the new 10-week 10K series! Over the next two and a half months we will take you from 30 to 60 minutes of running, or from 5K to 10K. Coach Jenny Hadfield (jennyhadfield.com) designed this series especially for us, and she'll be accompanying you with valuable fitness tips to improve your workout and form as well as reduce the chances of injury. BPM CHART: 5 min. warmup @ 137-142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 4 min. @ 153 BPM 2 min. walk @ 142 BPM 3 min. cooldown @ 142-137 BPM PLAYLIST: 01. Broken Radio - Static Pop 02. Ali Kay - Frozen (Ali Kay Dub Mix) 03. Bruno Be - Big Bow 04. Neztic & Vate - Patria (Zimbardo Remix) 05. Philipi Rosa - Pass On the Corner 06. Santa Fe - Pixel Dub (Club Mix) 07. Risk - Dementia Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

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