TRAINING PROGRAMS
Just starting out? Lifelong athlete? Somewhere inbetween? Podrunner has a multi-week program to help you burn calories, build endurance, and improve speed & distance in a way that's efficient, effective, and fun for power walkers, joggers, and runners. Hit your stride!
Intro to Intervals is a highly recommended five-minute overview to acquaint you with the Intervals programs and help ensure an effective workout.. Definitely helpful if you're new to running, Interval training, or Podrunner!
Returning to training after injury, surgery, or a long absence? These "baby steps" Recovery Mixes are designed to ease you back to a power-walk or slow-jog pace!
First Day to 5K is a 10-week program designed to get you running even if you're brand-new. Completely updated—all-new music, high-quality audio, printables, & more! 
Ease into power walking, jogging, or running with minimum stress and maximum enjoyment! The 3-week Begintervals series is a great prelude to Podrunner's First Day to 5K program.
First Day to 5K is a 10-week program designed to get you running even if you're brand-new. (Coming Sept 7: First Day to 5K Version 2, with all-new music, high-quality audio, printables & more!)
By the end of this 10-week series, you'll be running a 10K! Freeway to 10K was designed by best-selling trainer Jenny Hadfield, who provides tips at the end of each mix.
The Bass 10 series of 10:1 Intervals (10-minute runs and 1-minute rests) is designed to increase endurance and help muscle development.
The Starburst series combines combines Sprint and Superset training for maximum effectiveness in building stamina, increasing speed, and burning calories.
Driving Spikes' 30-minute Sprint Interval workouts are fantastic for improving cardio, endurance, and speed. Podrunner's most popular program!
Ten weeks that will get you in shape for 8K runs! Gateway to 8K is also an excellent trainer to transition from 5K to 10K. Designed by renowned coach Jenny Hadfield.
The four Progressive Intervals SpeedBump mixes are designed to accelerate you to a competition pace of 180 Beats Per Minute. 
Tabata's short, full-on, High Intensity Interval Training (HIIT) workouts are the most efficient way to build endurance and burn calories!
Bevel Up is designed to improve overall speed, and condition you for a competitive 180 BPM pace. A great speed-training tool even if you don't compete!