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BEVEL UP - SPEED TRAINING

This three-part series conditions you to run at a competitive pace of 180 BPM, but it's a great tool for anyone who wants to increase their overall speed.

The idea is simple: After a 150-BPM warmup, you'll have runs at 160, 165, 170, and 175 BPM. Between each of those runs will be a 180-BPM burst. In the next mixes, the burst gets a minute longer, and the rest gets a minute shorter.

Recommended: Run with each mix three times in a week, trying to get further into the mix each time, before moving to the next.

A speed chart accompanies each mix below. The series gets its name because the charts look like grooves cut with a bevel.
THE WORKOUTS
BEVEL UP 1 [25:18]

In Part 1 you'll run 12 minutes of "rests" and 4 minutes at 180 BPM


     




Playlist
01. HedustMA - Natural Technology*
02. Jawjee - Enlightenment (Kenshi Kamaro Remix)
03. Fighting Shadows - Kaone*
04. U-Wood - Alive
05. Simmo - Whisper (Samuel Zamora Remix)
06. Javier de Baraja - Empty Space
07. Saluberrimae - Loophole*
 
*Free download! (Licensed under CC BY-NC 4.0)
 
== Please support these artists! ==
BEVEL UP 2 [24:14]

In Part 2 you'll run 8 minutes of "rests" and 8 minutes at 180 BPM


     




Playlist
01. Pettra - Desert*
02. Cruster - Breathe (Hernan Serrao Remix)
03. Psydewise - Marble Theory*
04. TR20 - Kore
05. Ben Champell - Venezia
06. John Lead - Tunnel Vision*
07. Organic Soup - Old Timers (2016 Edit)*
08. Francisco Samuel - Baby Cmon
09. Pettra - Tribal Earth*
10. Monkey Puzzle - Adventures In Mossland*
 
*Free download! (Licensed under CC BY-NC 4.0)
 
== Please support these artists! ==
BEVEL UP 3 [24:51]

In Part 3 you'll run 4 minutes of "rests" and 12 minutes at 180 BPM


     




Playlist
01. Schpunk - Lieben Wie Damals*
02. Chrizzlix - Far Away*
03. BreKeke - Vamos*
04. Wootz - Designers of the Universe*
05. Mental Broadcast - Back to the Lab*
06. Maurizio Leonardi - Opportunities
 
*Free download! (Licensed under CC BY-NC 4.0)
 
== Please support these artists! ==
Music copyright (c) the respective artists. All other material (c) 2017 by Podrunner, LLC. All rights reserved. For personal use only. Any unauthorized copying, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. "Podrunner" is a registered Trademark of Podrunner, LLC.
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