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.

First Day to 5K (V2) - Week 4 09/28/2023

First Day to 5K (V2) - Week 4 It's all about the music mediating mind and body. /episode/index/show/intervals/id/28188107

First Day to 5K (V2) - Week 3 09/21/2023

First Day to 5K (V2) - Week 3 Focus on routine as a route to the Zone, and on not being hard on yourself. /episode/index/show/intervals/id/28188104

First Day to 5K (V2) - Week 2 09/14/2023

First Day to 5K (V2) - Week 2 This week you focus on form to improve efficiency, reduce injury risk, and help reduce soreness. /episode/index/show/intervals/id/28188101

First Day to 5K (V2) - Week 1 09/07/2023

First Day to 5K (V2) - Week 1 From your first workout to a full 5K/3.2-mile run in just 9 weeks! This first mix gets you off the couch and out the door! /episode/index/show/intervals/id/28188098

100-110 BPM - Those Gentle Voices (Ramp Mix) 05/05/2022

100-110 BPM - Those Gentle Voices (Ramp Mix) This one-hour mix increases by 1 BPM every 5 minutes. Perfect for those recovering from injury or absence, or for walkers looking to add a bit more exercise to their routine. /episode/index/show/intervals/id/23020721

100-120 BPM - Escalator (Ramp Mix) 12/30/2021

100-120 BPM - Escalator (Ramp Mix) Let the music lift you from a casual pace to a power walk! Speed increases by 1 BPM every 3 minutes. 120 BPM lasts 5 minutes, then a slowing cool-down brings it all home. /episode/index/show/intervals/id/22730885

115-120 BPM - Recovery Mix 4.5 (Ramp Mix) 10/29/2020

115-120 BPM - Recovery Mix 4.5 (Ramp Mix) Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace. This mix increases by one BPM every five minutes over half an hour. By the end, you will be at the gateway to all of the Podrunner fixed-tempo mixes, from 120-185 BPM! The entire Recovery Series is always available at https://www.podrunner.com/recovery.html. Consult your doctor before training, take breaks or stop when you need to. /episode/index/show/intervals/id/22730882

110-115 BPM - Recovery Mix 3.5 (Ramp Mix) 10/08/2020

110-115 BPM - Recovery Mix 3.5 (Ramp Mix) Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five minutes over half an hour. This will help prepare you for the upcoming hour at 115 BPM. Consult your doctor before training, take breaks or stop when you need to. /episode/index/show/intervals/id/22730879

105-110 BPM - Recovery Mix 2.5 (Ramp Mix) 09/17/2020

105-110 BPM - Recovery Mix 2.5 (Ramp Mix) Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five minutes over half an hour. his will help prepare you for the upcoming hour at 105 BPM. Consult your doctor before training, take breaks or stop when you need to. /episode/index/show/intervals/id/22730873

105 BPM - Recovery Mix 02 09/04/2020

105 BPM - Recovery Mix 02 Returning to training after injury, surgery, long absence? This mix is meant to help you work your way back. Time markers every 10 minutes let you measure your progress. Consult your doctor before working out, be sensible, and give yourself permission to rest or stop altogether. Healing is winning! /episode/index/show/intervals/id/22730870

100-105 BPM - Recovery Mix 1.5 (Ramp Mix) 08/27/2020

100-105 BPM - Recovery Mix 1.5 (Ramp Mix) Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! Consult your doctor before training, take breaks or stop when you need to. /episode/index/show/intervals/id/22730867

100 BPM - Recovery Mix 01 08/14/2020

100 BPM - Recovery Mix 01 Returning to training after injury, surgery, long absence? This mix is meant to help you work your way back. Time markers every 10 minutes let you measure your progress. Consult your doctor before working out, be sensible, and give yourself permission to rest or stop altogether. Healing is winning! /episode/index/show/intervals/id/22730864

150 BPM - Travel Tone 30:30 (HIIT Parade #5) 01/30/2019

150 BPM - Travel Tone 30:30 (HIIT Parade #5) This beginning-level High Intensity Interval Training workout is also great for anyone on the go. Pick three exercises. Alternate between each exercise and a 30-second rest. Do three rounds. Ten minutes and done! /episode/index/show/intervals/id/22730861

150 BPM - Three to One (45:15) (HIIT Parade #4) 01/26/2019

150 BPM - Three to One (45:15) (HIIT Parade #4) This beginner-level HIIT workout consists of five full-out, 45-second exercises, each followed by a 15-second rest. Repeat this pattern three times. For links to HIIT exercises and a printable and customizable outline for this workout, see the entry at https://www.podrunner.com/varied-tempo.html. /episode/index/show/intervals/id/22730858

150 BPM - HIIT and Run (HIIT Parade #3) 01/23/2019

150 BPM - HIIT and Run (HIIT Parade #3) This workout consists of three consecutive one-minute exercises. Do the first set twice. Do the next two sets three times. Chimes and vocal instructions will let you know when to switch to a new exercise, and what round and set number you're on. The exercises can be almost anything — mountain climbers, pushups, burpees, etc. Find a combination that works your whole body: Arms, legs, chest, back, and core. You don't have to workout at the music's tempo! /episode/index/show/intervals/id/22730855

150 BPM - One to One (30:30) (HIIT Parade #2) 01/20/2019

150 BPM - One to One (30:30) (HIIT Parade #2) 30 seconds full-out, 30 seconds of rest. Ten sets total for a great intermediate-level Interval workout! /episode/index/show/intervals/id/22730852

180 BPM - Sprintervals (HIIT Parade #1) 01/17/2019

180 BPM - Sprintervals (HIIT Parade #1) Very simple and hugely effective: Sprint full-out for 30 seconds, then rest for 4 minutes. Do that five times and you are done! /episode/index/show/intervals/id/22730849

150 BPM - Super Tabata 09/28/2018

150 BPM - Super Tabata Even further beyond traditional Tabata High Intensity Interal Training! Four back-to-back, 30-second, full-on intervals separated by 30-second rests. Workout routine suggestions, printable workout guide, and more Tabata workouts at https://www.podrunner.com/tabata.html /episode/index/show/intervals/id/22730846

150 BPM - Tabata Plus 09/01/2018

150 BPM - Tabata Plus Go a step beyond the traditional Tabata HIIT workout! Guide and info available at https://www.podrunner.com/tabata.html /episode/index/show/intervals/id/6996312

150 BPM - Tabata Plus 09/01/2018

150 BPM - Tabata Plus Go a step beyond the traditional Tabata HIIT workout! Guide and info available at https://www.podrunner.com/tabata.html /episode/index/show/intervals/id/22730843

150-180 BPM - Mesa (Segment Training) 04/05/2018

150-180 BPM - Mesa (Segment Training) From 150 to 180 BPM in 10-minute steps. Don't worry about reaching the end -- just set your sights on the next segment next time! /episode/index/show/intervals/id/6489543

150-180 BPM - Mesa (Segment Training) 04/05/2018

160-180 BPM - Bevel Up Speed Training 3 11/17/2017

160-180 BPM - Bevel Up Speed Training 3 Part 3 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. Charts and info available at podrunner.com/bevelup.html /episode/index/show/intervals/id/6489542

160-180 BPM - Bevel Up Speed Training 3 11/17/2017

160-180 BPM - Bevel Up Speed Training 2 11/03/2017

160-180 BPM - Bevel Up Speed Training 2 Part 2 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. Charts and info available at podrunner.com/bevelup.html /episode/index/show/intervals/id/6489541

160-180 BPM - Bevel Up Speed Training 2 11/03/2017

160-180 BPM - Bevel Up Speed Training 1 10/21/2017

160-180 BPM - Bevel Up Speed Training 1 Part 1 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. /episode/index/show/intervals/id/6489540

160-180 BPM - Bevel Up Speed Training 1 10/21/2017

160-180 BPM - Bevel Up Speed Training 1 Part 1 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. /episode/index/show/intervals/id/22730831

150-180 BPM - Pure Tabata 02/23/2017

150-180 BPM - Pure Tabata The original, basic, no-frills, 4-minute Tabata workout! See www.podrunner.com/tabata for workout ideas, info, and links. /episode/index/show/intervals/id/6489539

150-180 BPM - Pure Tabata 02/23/2017

150-180 BPM - Pure Tabata The original, basic, no-frills, 4-minute Tabata workout! See www.podrunner.com/tabata for workout ideas, info, and links. /episode/index/show/intervals/id/22730828

PODRUNNER: INTERVALS -- Workout Music

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