Begintervals

BEGINTERVALS

New to running? Ease in with this 3-mix series of varying-speed workouts ("intervals") that emphasizes 1-minute jogs, followed by 4-minute recovery walks. A great prelude to Podrunner's First Day to 5K series!

General Info

Recommended: Intro to Intervals acquaints you with the Intervals programs and helps ensure an effective workout.
Use each mix three times during its week. A day between workouts is recommended.
Each mix includes a warmup and cooldown.
A chime indicates a tempo change: Ascending for faster, descending for slower.
Always hydrate adequately, and stretch thoroughly before and after your session.
A printable series outline is here. (pdf)

THE WORKOUTS

Begintervals - Week 1

From 130 to 160 Beats Per Minute (BPM), Week 1 takes you from a power walk to a moderate jog in one-minute sections with 4-minute rests inbetween. Baby steps!

BPM CHART
5 minutes @ 125 BPM (warmup)
1 minute @ 160 BPM
4 minutes @ 130 BPM
1 minute @ 160 BPM
4 minutes @ 130 BPM
1 minute @ 160 BPM
4 minutes @ 130 BPM
4 minutes @ 115 BPM (cooldown)

PLAYLIST:
01. Giovanni Damico - Bernauer
02. SP - Storm
03. Lenny Barnes - Broken Glass (Instrumental Mix)
04. Lex Loofah - Super Cali
05. Robien M - Autumn Rain
06. Soulboy - The Connection

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Begintervals - Week 2

Week 2 bumps you up by 5 BPM, from 135 to 165.

BPM CHART
5 minutes @ 125 BPM (warmup)
1 minute @ 165 BPM
4 minutes @ 135 BPM
1 minute @ 165 BPM
4 minutes @ 135 BPM
1 minute @ 165 BPM
4 minutes @ 135 BPM
4 minutes @ 120 BPM (cooldown)

PLAYLIST:
01. Mistol Team - Vendaval
02. Dave Leyrock - Addiction (Johan Ekman Remix)
03. Mistol Team - Cohetes a Marte
04. Seth Vogt, Dustin Hulton, Thrill Da Playa - Rockin' With The Best
05. Paolo Spatarini - Love Sax
06. DJ Kasa Remixoff, Nika Lenina - It's All About Me (Cristiano Latini's Shock Mix)

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Begintervals - Week 3

Your final Begintervals week takes you from a fast power walk or slow jog of 140 BPM to a strong running pace of 170 BPM. After that, you're ready for Podrunner's First Day to 5K series! Or try any of Podrunner's fixed-speed mixes at a BPM that's comfortable for you. Congratulations!

BPM CHART
5 minutes @ 130 BPM (warmup)
1 minute @ 170 BPM
4 minutes @ 140 BPM
1 minute @ 170 BPM
4 minutes @ 140 BPM
1 minute @ 170 BPM
4 minutes @ 140 BPM
4 minutes @ 125 BPM (cooldown)

PLAYLIST:
01. DJ Wady - My Groove
02. Roaric Schiffer - The Pressure of Pounding
03. Mikro Housebrothers - El Trumpeto (Main Mix)
04. Hermanez - Marrakech (Noir vs Martinez Edit)
05. Polina, Zemtsov - Syrup (Mickael David Remix)
06. Outcode - Abstract Emotion

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