First Day to 5K - V2

COMPLETELY UPDATED!

All-New Music • High-Quality Audio • Fine-Tuned Training Program • Printables • More!

FIRST DAY TO 5K - V2

Never run before? Returning after a long hiatus? This series is for you! First Day to 5K takes you from your first run to a full 5K/3.2-mile run in just 9 weeks — plus a bonus graduation mix!

GENERAL INFO

Use each mix three times during its week (Weeks 5 & 6 have a different mix for each session).
A day between workouts is recommended.
Always hydrate adequately, and stretch thoroughly before and after your session.
Printable Series Outline (pdf)
Printable Progress Chart (pdf)
NEW! 5K Benchmark Journal (pdf)

“INTRO TO INTERVALS”

Highly recommended to acquaint you with the Intervals programs and help ensure an effective workout.

THE WORKOUTS

First Day to 5K - Mixes

First Day to 5K - Week 1

Off the couch and out the door! This first 28-minute set will start you on your path to a nonstop 5K run! 128 to 142 Beats Per Minute (BPM)

28 MINUTES - 128 to 142 BPM

BPM CHART:
Warmup: 5 min. @ 128 BPM
1 min. @ 142 BPM
1.5 min. @ 128 BPM
1 min. @ 142 BPM
1.5 min. @ 128 BPM
1 min. @ 142 BPM
95 sec. @ 128 BPM
65 sec. @ 142 BPM
95 sec. @ 128 BPM
65 sec. @ 142 BPM
1.5 min. @ 128 BPM
65 sec. @ 142 BPM
1.5 min. @ 128 BPM
1 min. @ 142 BPM
95 sec. @ 128 BPM
65 sec. @ 142 BPM
Cooldown: 3 min. @ 128 BPM

PLAYLIST:
01. Terry Gaters - Autumn of Love (Extended Mix) [Minded Music]
02. Ismail.M, Maze 28, Redspace - Pure Reaction [Transensations]
03. Nick Lewis - A Quiet Place (Mauro Masi Remix) [Stellar Fountain]
04. Sedat, White Fox - Uganda (Extended Mix) [Exx Muzik]
05. Thomas Lemmer & Andreas Bach - Reunion [Sine Music]
06. Roald Velden - Fly with Me (Nils Karr Remix) [Minded Music]

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First Day to 5K - Week 2

Week 2 focuses on form, while the mix gently works on your endurance.

• Running Form (article)
• Running Form (video)

26 minutes - 128 to 138 BPM

BPM CHART:
Warmup: 5 min. @ 128 BPM
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
2 min. @ 128 BPM
1.5 min. @ 138 BPM
Cooldown: 1 min. 50 sec. @ 128 BPM

PLAYLIST:
01. Christian Bonori - Standing Chaos (Stereophonie Remix) [Amber Blue Recordings]
02. Zauberakustik - Modern Art (Original Mix) [Amber Music Group]
03. Vince Schuld - Passage (Extended Mix) [Ghost, UFOs and Mushrooms]
04. Aeon - Tuki Tuki (Extended Mix) [Reckoning Records]
05. DMPV & Anveld - Terpsichore (Extended Mix) [Neostatics Vision]
06. MaxLoop - Dreamscape (Original Mix)

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First Day to 5K - Week 3

Focus on routine as a route to the Zone, and on not being hard on yourself.

27 minutes - 130 to 140 BPM

BPM CHART:
Warmup: 5 min. @ 128 BPM
Warmup: 5 min. @ 130 BPM
1.5 min. @ 140 BPM
1.5 min. @ 130 BPM
6 min. @ 140 BPM
3 min. @ 130 BPM
1.5 min. @ 140 BPM
1.5 min. @ 130 BPM
3 min. @ 140 BPM
Cooldown: 4 min. 10-sec. @ 130 BPM

PLAYLIST:
01. Redspace, Ismail.M - Dont Sleep [Transensations]
02. Sundra - Dive (Original Mix) [Deep Tales]
03. Leaman - Adishi (Tojogo Remix) [Stellar Fountain]
04. Afterus - Chemical (Extended Mix) [Neostatics Vision]
05. Zauberakustik - Clockwise (Original Mix) [Amber Music Group]
06. Mind of Us - Alone With You (Original Mix) [Stellar Black]
07. Jan Martin & Mate Rial - Letting You Down (Roald Velden Dub Mix) [Minded Music]

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First Day to 5K - Week 4

It's all about the music mediating mind and body.

29 minutes - 129 to 140 BPM

BPM CHART:
Warmup: 5 min. @ 129 BPM
3 min. @ 140 BPM
1.5 min. @ 130 BPM
5 min. @ 140 BPM
2 min. 30 sec. @ 130 BPM
3 min. @ 140 BPM
1.5 min. @ 130 BPM
5 min. @ 140 BPM
Cooldown: 2 min. @ 130 BPM

PLAYLIST:
01. Psykohead - Ivan's Hammer (Original Mix) [She's Super Records]
02. FoRmAT G - No Way Out (Extended Mix) [Feel Hype]
03. Sine - Golden Hour [Sine Music]
04. Othertune - Cosmostar (Original Mix) [Deep Tunes]
05. Andy Dux, Oliver Bach - Let's Go (Extended Mix) [ZYX Music]
06. Mauro Picotto - Like That (Luca Debonaire x Da Clubmaster Club Instrumental) [ZYX Music]

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First Day to 5K - Week 5 Mix 1

Three workouts this week, and three in Week 6!

29 minutes - 130 to 140 BPM

BPM CHART:
5 min. warmup @ 130 BPM
5 min. @ 140 BPM
3 min. @ 131 BPM
5 min. @ 140 BPM
3 min. @ 131 BPM
5 min. @ 140 BPM
Cooldown: 2 min. 30 sec. @ 130 BPM

PLAYLIST:
01. Core Meridian - Hyphae (Original Mix) [Stellar Black]
02. Redspace, Ismail.M - No Mercy [Univack]
03. Prus Control - Behind the Clouds (Original Mix) [Minded Music]
04. DMPV & Anveld - Cyclone (Grue Remix) [Neostatics Sounds]
05. Talla 2XLC, DJ Robyn - Endorphene Express (Extended Mix) [ZYX Music]
06. Rodri go - Resilience (Original Mix) [For Senses Records]

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First Day to 5K - Week 5 Mix 2

Halfway point! A good time to take a look at your progress.

28 minutes - 130 to 140 BPM

BPM CHART:
28 minutes - 130 to 140 BPM

5 min. warmup @ 130 BPM
8 min. @ 140 BPM
5 min. @ 131 BPM
8 min. @ 140 BPM
Cooldown: 1 min. 45 sec. @ 130 BPM

PLAYLIST:
01. Tom & Mossee - Macho Ya Watoto (Original Mix) [Nouveau Niveau Records]
02. SzilardK - Cyclone (Original Mix) [Stellar Limited]
03. Onstream89 - Find the Second Sunrise (Original Mix) [Entrancing Music]
04. Louie Gomez - Keep Your Body Movin (2023 Remaster) [Bassment Tapes Records]
05. Teri Berka - Colibries (Original Mix) [Stellar Black]
06. Mario Piu - Techno Harmony (DJ TH Remix) [ZYX Music]
07. Baboolian & Nozart - Ring the Bells (Original Mix) [Abstract Space Records]

== Please support these artists! ==

First Day to 5K - Week 5 Mix 3

28 minutes - 130 to 140 BPM

Interesting info on the first 10 minutes of a run:

Why are the first 10 minutes of a run hard?
The first mile always sucks. Let it go.

BPM CHART:
5 min. warmup @ 130 BPM
20 min. @ 140 BPM
Cooldown: 3 min. @ 130 BPM

PLAYLIST:
01. Love'in Dubai (Dub Mix) - Jessie Rey [Paradiz Records]
02. Tom & Mossee - Let's Get On Board (Original Mix) [Nouveau Niveau Records]
03. Arcane - Shockwaves [Exx Muzik]
04. Shawn Jackson - Testify (Original Mix) [Tres 14 Music]
05. Aerofeel5 - Deep Inside (Extended Mix) [Hollystone Records]
06. Atragun - Sunset in Reykjavik (M.A.N. & Kris Max Remix) [Entrancing Music]
07. Mearzie - Learning to Fly (Soty x Seven24 Remix) [Blue Dog Music]

== Please support these artists! ==

First Day to 5K - Week 6 Mix 1

Three mixes again this week! 33 minutes from 131 to 141 BPM

BPM CHART:
Warmup: 5 min. @ 131 BPM
5 min. @ 141 BPM
3 min. @ 132 BPM
8 min. @ 141 BPM
3 min. @ 132 BPM
5 min. @ 141 BPM
Cooldown: 4 min. @ 131 BPM

PLAYLIST:
01. Kardos - Lost Thoughts (Original Mix) [Amber Blue Recordings]
02. Hideo Kobayashi - Ase (DJ Shu-Ma Instrumental) [Fuente Music]
03. Briel Hollm - Take a Little Trip (Gabriel Slick, Briel Hollm Rethink Instrumental) [Crossworld Records]
04. Techcrasher - Jacking Head [Crashtest Recordings]
05. Denats - Want You Now (Original Mix) [MK837]
06. Redspace, Ismail.M - Jaguar [Sunexplosion] [Redspace Sound]
07. Alexey Lukianov - Beautiful Sakhalin [Neostatics Sounds]
08. alanisnotcool - Nature of the Soul (Original Mix) [NuHouse]

== Please support these artists! ==

First Day to 5K - Week 6 Mix 2

32 minutes - 130 to 140 BPM. Keep going!

BPM CHART:
Warmup: 5 min. @ 130 BPM
10 min. @ 140 BPM
3 min. @ 131 BPM
10 min. @ 140 BPM
Cooldown: 4 min. @ 130 BPM

PLAYLIST:
01. Arman - AfroKid [White Label]
02. Talla 2XLC - Phenomena (Extended Mix) [That’s Trance!]
03. Anshery - We are Part of Galaxy (Extended Mix) [Neostatics Vision]
04. North Sunset - Mikuni (Original Mix) [Minded Music]
05. Talla 2XLC & DJ Tandu - Velvet (Talla 2XLC Extended Remix) [Technoclub Retro!]
06. Ebon Light & El!ien - Opal (Extended Mix) [Neostatics Sounds]
07. Tauon - Going Home [Sine Music]

== Please support these artists! ==

First Day to 5K - Week 6 Mix 3

34 minutes - 130 to 140 BPM. Big push!

BPM CHART:
Warmup: 5 min. @ 130 BPM
25 min. @ 140 BPM
Cooldown: 3-min. 30 sec. @ 130 BPM

PLAYLIST:
01. New Even - Sonora (Haums Extended Remix) [Stellar Fountain]
02. Alpha Frequency - Epic Skies (Hugo Handal Remix) [NuHouse]
03. Redspace, Ismail.M - City Walk [Cafe De Anatolia LAB] [Redspace Sound]
04. Lorenzo Turco - Another F**king Synth (Original Mix) [Amber Music]
05. Redspace - Eternity Gate [SkyTop] [Redspace Sound]
06. Frank Waanders Helena Kristiansson - Cascade (Extended Mix) [ZYX Trance]
07. Thomas Lemmer - Serenity (Cosmaks Remix) [Sine Music]

== Please support these artists! ==

First Day to 5K - Week 7

34 minutes - 130 to 140 BPM. (Interchangeable with Week 6 Mix 3, if you want some variety this week.)

Welcome to the Flow State!

Flow State: The Science of Running in the Zone
What a Flow State Is and How to Achieve It

BPM CHART:
Warmup: 5 min. @ 130 BPM
25 min. @ 140 BPM
Cooldown: 3-min. 30 sec. @ 130 BPM

PLAYLIST:
01. Under Sanctions - Talk About It (Extended Mix) [Unparalleled Things]
03. Brady Stone - One by One (Extended Mix) [Soundserfing Records]
04. Perseverance (Original Mix) - Perseverance (Original Mix) [Exx Underground]
05. Gelvetta - The Origins of the Earth (Original Mix) [Neostatics Sounds]
06. DMPV & Anveld - Cyclone (Chris Lyf Remix) [Neostatics Vision]
07. Talla 2XLC - Ragnaroek (Extended Zyrus 7 Remix) [Dreamscape]
08. North Sunset - My Way (Original Mix) [Synth Collective]

== Please support these artists! ==

First Day to 5K - Week 8

38 minutes - 130 to 140 BPM. Near the finish line now!

BPM CHART:
Warmup: 5 min. @ 130 BPM
28 min. @ 140 BPM
Cooldown: 4 min. 30-sec. @ 130 BPM

PLAYLIST:
01. Dzhef - Dudona (Alley SA Extended Remix) [Stellar Fountain]
02. Jose Tabarez - Superberry (Original Mix) [Zephyr Music Records]
03. Blue Cell - Nachtschwaermer (Pedro Sanmartín Remix) [Stellar Limited]
04. DJego Silber - Give Me Emotions [Senorita Records]
05. Francisco Samuel - Off the Meter (Mike Parra Remix) [MK837]
06. Chris Hover - El Sol Billa (Original Mix) [Stellar Black]
07. Jenia Smile & Ser Twister - Hanuma (Extended Mix) [Luxury Night]
08. Nils Karr - Wheki (Original Mix) [Minded Music]

== Please support these artists! ==

First Day to 5K - Week 9

40 minutes from 130 to 140 BPM. Official final week! (Graduation Mix next week)

Some suggestions for continuing your training journey:

- Enter a local 5K race (they're fun!)
- Train for an 8K run with Podrunner's Gateway to 8K program
- Improve your distance or speed with hundreds of Podrunner fixed-tempo mixes
- Use Podrunner's innovative Ramp, Staircase, or Interval mixes to improve endurance or ease your way to faster speed
- Use Podrunner's Tabata mixes for high-intensity workouts using activities other than running

BPM CHART:
Warmup: 5 min. @ 130 BPM
30 min. @ 140 BPM
Cooldown: 4 min. 30-sec. @ 130 BPM

PLAYLIST:
01. DJego Silber - Can I Have You [Senorita Records]
02. Alberto Blanco - Lone Men (Original Mix) [Zephyr Music Records]
03. J Matin - Say It [hyPRnova]
04. Vakabular - Hot Water (Extended Mix) [Hollystone Records]
05. Che Jose - The Awakening (Original Mix) [F.T.F.T. Records]
06. Vakabular, Under Sanctions - Uncharted Land (Extended Mix) [Hollystone Records]
07. Cody Chase - Slinger [Chasin Records]
08. Ottum - Clarity [Reload Records]
09. Roald Velden - Fly with Me (PoLYED Remix) [Minded Music]

== Please support these artists! ==

First Day to 5K - GRADUATION MIX!

45 minutes from 135 to 145 BPM. Not the end, not the beginning, but the end of the beginning.

Some suggestions for continuing your training journey:

- Enter a local 5K race (they're fun!)
- Train for an 8K run with Podrunner's Gateway to 8K program
- Improve your distance or speed with hundreds of Podrunner fixed-tempo mixes
- Use Podrunner's innovative Ramp, Staircase, or Interval mixes to improve endurance or ease your way to faster speed
- Use Podrunner's Tabata mixes for high-intensity workouts using activities other than running

BPM CHART:
Warmup: 5 min. @ 135 BPM
35 min. @ 145 BPM
Cooldown: 4 min. 30-sec. @ 135 BPM

PLAYLIST:
01. Tom Mossee - Oh Baby (Tom Pulse Afro House Mix) [Likstrom Recordings]
02. Marko-D - Bohol-Belearia (Extended Mix) [Neostatics Sounds]
03. YinYang Project - Dumbara [Exx Underground]
04. Redspace, Ismail.M - Space Odyssey [Stripped Digital]
05. Redspace - Theory of Relativity [Superordinate]
06. Cactus James - Sleep Talking [Amber Music]
07. Anza, DJ Nejtrino - Thunder in My Heart (Original Mix) [Exx Muzik]
08. Terra V. - In Silence (Original Mix) [Entrancing Music]
09. SinStar - Hope (Extended Mix) [Neostatics Sounds]
10. Sferix - Go Slow [Sine Music]

== Please support these artists! ==