Podcasts for Running

This is our last week of the program. We begin with our brisk 5 minute warm up walk and then run for 30 minutes or about 5K. We end with a brisk 5 cool down walk making this run about 41 minutes.

To get it, either subscribe, or get it here by "right-clicking": Podcast

Week Nine Playlist
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This is week Eight and we now really begin to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warmup walk, we will then jog for 28 minutes, or about 2 and 3/4 miles.

This week's program lasts about 37 minutes total. To get it, either subscribe, or get it here by "right-clicking": Podcast

Week Eight Playlist
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This is week Seven and we now really begin to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warmup walk, we will then jog for 25 minutes, or about 2 and a half miles.

This week's program lasts about 36 minutes total. To get it, either subscribe, or get it here by "right-clicking": Podcast

Week Seven Playlist
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Put Out The Flames by Ambient Technology
Echoes of the Big Bang and Definition of Freedom by DJ Markitos
Mekhanix, One life to live and Rise from despise by INTROSPEKT

This is Week Six and program with again be another week of mixed running times. After each day's run begins with a Brisk five-minute warmup walk, Day one has a 5 minute run interval followed by 3 minutes of walking, an 8 minute run followed by 5 minutes walking, and a final 5 minute run.

Day 2 has 2 intervals of 10 minute runs and a 3 minute walk between them, and Day 3 has one long 25 minute run with no walks. Each days runs end with a 5 minute cool down brisk walk.

Like last week, to help us through this weeks program with only the one podcast, I have structured the cast around the first day’s runs. However, I will also announce when pace changes occur for Day 2 and the start and end of Day 3.

This weeks program lasts about 36 minutes total. To get it, either subscribe, or get it here by "right-clicking": Podcast

Week Six Playlist
All music available at magnatunes.com

Starship Earth by DJ Markitos
Sunlight and Like it 2 by Solar Cycle
On the Floor by Ambient Technology
Element of Truth by DJ Markitos
Long Journey by Domased

This is week Five and we will continue to extend our running times.

This week is a little different in that each day is a different running program. After they all start with a Brisk five-minute warmup walk, Day one then has three intervals of 5 minute runs and 3 minute walks. Day 2 has 2 intervals of 8 minute runs and 5 minute walks, and day 3 has one long 20 minute run with no walks. To help us through it with only one podcast, I have structured this around the first days runs. However, I will also announce when to pace changes occur for the second day run, and when your 20 minute run ends on the third day.

This weeks program lasts about 32 minutes total. To get it, either subscribe, or get it here by "right-clicking": Podcast

Week Five Playlist
All music available at magnatunes.com

Silent Nature by E-Nature
Distrakted by Paul Grogan
Technoid by Opusmind
Truth by Accord
With Love by E-Nature

This is week four and we will be further extending our running times. This week will push us into 5 minute runs, but don't worry, you are more then prepared by the work you did last week.

We'll start with a Brisk five-minute warmup walk. We will then have 2 repetitions of the following: jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. Then we will repeat the intervals jogging and walking for a total of about 18 minutes. We'll finish up with a 5 minute cool down.

This weeks routine lasts a total of 32 minutes. To get it, either subscribe, or get it here by "right-clicking":Podcast

Week Four Playlist
All music available at magnatunes.com

ABA Structure by Deep Step
Feel the Rythm#2 by Verbal Kint
Operator by dePreselys
Judee's Tune, Scuttlebutt Strut, and Tsunami all by Seismic Anamoly
Unknown by Emma’s Mini

This is week three and it is designed to continue your easy progression from couch potato to runner, getting you running in three miles (or 5K) on a regular basis in just 9 weeks. The program is designed to be run three times a week with a resting day between each run. My program is to run on Wednesdays, Fridays and Sundays.

This week you'll have a Brisk five-minute warmup walk. You will then have 2 repetitions of the following:
Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Then we will repeat the intervals jogging and walking for a total of about 15 minutes. We'll finish up with a 5 minute cool down.

This routine totals about 26 minutes. To get it, either subscribe, or get it here by "right-clicking": Podcast

Week Three Playlist
All music available at magnatunes.com

Shaman Night by Solar Cycle
Trance Odyssey (138 BPM Remix), and Love Peace and Ecstasy by DJ Markitos
Ray of Life by Solar Cycle

This is week two designed to continue your easy progression from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months. The program is designed to be run three times a week with a resting day between each run. My program is to run on Wednesdays, Fridays and Sundays.

You'll have a Brisk five-minute warmup walk. You will then have 6 intervals alternating 90 seconds of jogging and two minutes of walking for a total of about 20 minutes. We'll finish up with a 5 minute cool down.

To make your run seem to go by faster, I have set this podcast to music and will give instructions during the podcast every time you should change your pace. To get it, either subscribe, or get it here by "right-clicking": Podcast


Week Two Playlist
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Summer Breeze by Solar Cycle
Sunset (Endless Night Journey Remix), and A Trip Beyond the Universe by DJ Markitos
TBD by iNTROSPEKT
Seasons by Cargo Cult

This is week one and is designed to get you gradually started on a running routine and slowly build your running abilities without burning you out from starting to fast.

This program is designed to be run three times your first week with a resting day between each run. My program is to run on Wednesdays, Fridays and Sundays.

You'll have a brisk five minute walking warmup followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and you'll finish up with a 5 minute cool down. Subscribe, or get it here by "right-clicking": Podcast

Week One Playlist
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