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FREEWAY TO 10K
(series mixed by DJ BeatSmith)
Want to enter a 10K event, or just want to continue to advance in your training? This 10-week program will help you get there! Designed especially for Podrunner by renowned fitness coach Jenny Hadfield.
General Info
  • Recommended: Intro to Intervals acquaints you with the series and ensures an effective workout.
  • Use each mix three times during its week.
  • Each mix includes a warmup and cooldown.
  • A chime indicates a tempo change: Ascending for faster, descending for slower.
  • Coach Jenny provides valuable tips at the end of each mix.
  • Always hydrate adequately, and stretch thoroughly before and after your session.
  • A printable series outline is here. (pdf)
THE WORKOUTS
Freeway to 10K - Week 1

Over the next ten weeks you'll go from 30 minutes of running to 60, or from 5K to 10K! Coach Jenny Hadfield will accompany you with valuable fitness tips to improve your workout and form, and reduce the chances of injury. Let's go! (38 minutes from 132 to 153 BPM)


     


BPM CHART
5 minutes @ 137-142 BPM (warmup)
4 minutes @ 153 BPM
2 minutes walk @ 142 BPM
4 minutes @ 153 BPM
2 minutes walk @ 142 BPM
4 minutes @ 153 BPM
2 minutes walk @ 142 BPM
4 minutes @ 153 BPM
2 minutes walk @ 142 BPM
4 minutes @ 153 BPM
2 minutes walk @ 142 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Broken Radio - Static Pop
02. Ali Kay - Frozen (Ali Kay Dub Mix)
03. Bruno Be - Big Bow
04. Neztic & Vate - Patria (Zimbardo Remix)
05. Philipi Rosa - Pass On the Corner
06. Santa Fe - Pixel Dub (Club Mix)
07. Risk - Dementia

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Freeway to 10K - Week 2

This week Coach Jenny shows you how to put on your Happy Pace. Enjoy! (42 minutes from 137 BPM to 153 BPM)


     


BPM CHART
5 minutes @ 137-142BPM (warmup)
4 minutes @ 153 BPM
1.5 minutes @ 142 BPM
4 minutes @ 153 BPM
1.5 minutes @ 142 BPM
4 minutes @ 153 BPM
1.5 minutes @ 142 BPM
4 minutes @ 153 BPM
1.5 minutes @ 142 BPM
4 minutes @ 153 BPM
1.5 minutes @ 142 BPM
4 minutes @ 153 BPM
1.5 minutes @ 142 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Drazen - No Idea (Adriano Dodici Mix)
02. Jeff Bennett - Elements (Rene Sandoval Remix)
03. Faraz - Resbolator
04. Joy Marquez - Sunscreen
05. Zambino, DJ Ness - Follow Me (DJ Daniel Cast Bass Tribe Mix)
06. Nelson Grover - Running
07. Access Denied - Virtual Click (NewLine Mix)

== Please support these artists ==

Freeway to 10K - Week 3

You're moving a little bit faster this week, so you can see how your performance has improved. Hit the road! (48 minutes from 137 to 154 BPM)


     


BPM CHART
5 minutes @ 137-142 BPM (warmup)
5 minutes @ 154 BPM
1.5 minutes @ 143 BPM
5 minutes @ 154 BPM
1.5 minutes @ 143 BPM
5 minutes @ 154 BPM
1.5 minutes @ 143 BPM
5 minutes @ 154 BPM
1.5 minutes @ 143 BPM
5 minutes @ 154 BPM
1.5 minutes @ 143 BPM
5 minutes @ 154 BPM
1.5 minutes @ 143 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Fahrenheit - Manhattan Crisis
02. JV, Granite - Hallucinate (JV Mix)
03. John Skipper - Planet Funk
04. DJ Fonck - Temptation
05. Latenight Society - Opacity (Matthew Garton Mix)
06. Shadow Dancer - Dirt Box (Peter Munch Interpretation)
07. Romz - Kalk
08. Mark Ramsey, Bedroomnoize - Generation Noize

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Freeway to 10K - Week 4

Time to learn proper walking form! Listen for Coach Jenny's tip in the middle of the workout to find out how. (50 minutes from 137 BPM to 154 BPM)


     


BPM CHART
5 minutes @ 137-142 BPM (warmup)
6 minutes @ 154 BPM
1 minute @ 143 BPM
6 minutes @ 154 BPM
1 minute @ 143 BPM
6 minutes @ 154 BPM
1 minute @ 143 BPM
6 minutes @ 154 BPM
1 minute @ 143 BPM
6 minutes @ 154 BPM
1 minute @ 143 BPM
6 minutes @ 154 BPM
1 minute @ 143 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Bruno Barudi - From The Speakers
02. DJ Yako - Effects Distortion (Version Venezuelan)
03. Manuel Neztic - Golfo (Santa Fe Remix)
04. Elton D - Mel Rose (Paula Cazenave Remix)
05. Ali Kay - Lifeline
06. Sasha Klemckin - Samara (Skyman Remix)
07. Alex Arzano, Ali Kay - Bleep (Ali Kay Mix)

== Please support these artists ==

Freeway to 10K - Week 5

In this midway-point workout, Coach Jenny teaches you how to reduce side stitches. (57 minutes from 137 BPM to 155 BPM)


     


BPM CHART
5 minutes @137-142 BPM (warmup)
7 minutes @ 155 BPM
1 minute @ 144 BPM
7 minutes @ 155 BPM
1 minute @ 144 BPM
7 minutes @ 155 BPM
1 minute @ 144 BPM
7 minutes @ 155 BPM
1 minute @ 144 BPM
7 minutes @ 155 BPM
1 minute @ 144 BPM
7 minutes @ 155 BPM
1 minute @ 144 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Massivedrum & Fang - Start to Move (Bruno Benno Dub Remix)
02. Fernandinhozzz - Dirty Wish
03. Pimpztress Rah - Saddle Up (LJ MTX Mix)
04. Fang - Deep In My Soul (Haveck Remix)
05. Altimari - Peak Level
06. Dexter - Vanilla Coke (Jeff Bennett Remix)
07. Twisted Lab - Into the Groove (Gustavo Scorpio Remix)
08. D & G, Eric Dexter - Here Comes the Sun (LJ MTX Mix)

== Please support these artists ==

Freeway to 10K - Week 6

Past the halfway mark on the way to your 10K goal! (63 minutes from 137 BPM to 155 BPM)


     


BPM CHART
5 minutes @ 137-142 BPM (warmup)
8 minutes @ 155 BPM
1 minute @ 144 BPM
8 minutes @ 155 BPM
1 minute @ 144 BPM
8 minutes @ 155 BPM
1 minute @ 144 BPM
8 minutes @ 155 BPM
1 minute @ 144 BPM
8 minutes @ 155 BPM
1 minute @ 144 BPM
8 minutes @ 155 BPM
1 minute @ 144 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Dexter - Vanilla Coke
02. Kut Goldcard - Long Flight
03. Santa Fe - Proximity
04. Luis Nunez - Feel (Instrumental Mix)
05. Feil Garnier - Spresso
06. Frank Romero - Mystic Sound
07. Emerson Fish - Senses
08. Club Deluxe - DisMoi (Club Deluxe vs. Danny G. Mix)

== Please support these artists ==

Freeway to 10K - Week 7

You're running farther and faster, with only three weeks to go! This week Coach Jenny talks about everyone's favorite subject: Food. (69 minutes from 137 to 156 BPM)


     


BPM CHART
5 minutes @ 137-142 BPM (warmup)
9 minutes @ 156 BPM
1 minute @ 145 BPM
9 minutes @ 156 BPM
1 minute @ 145 BPM
9 minutes @ 156 BPM
1 minute @ 145 BPM
9 minutes @ 156 BPM
1 minute @ 145 BPM
9 minutes @ 156 BPM
1 minute @ 145 BPM
9 minutes @ 156 BPM
1 minute @ 145 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Bruno Be - Big Bow
02. Ralph Siwinski - Role of Bluffing
03. Latenight Society - Opacity
04. Tony Wild - The Sound Is Electro
05. Locombia - Make This Go
06. Ilario Alicante - In Front Of A Pool Table (Reagan's Duder Mix)
07. Aymen Bahri - No Name Part 2
08. MarQ, DJ Sandman - The Abyss (MarQ's Down Below Mix)

== Please support these artists ==

Freeway to 10K - Week 8

You're starting the final sprint for home — only two weeks to go after this! (68 minutes from 137 to 156 BPM)


     


BPM CHART
5 minutes @ 137-142 BPM (warmup)
14 minutes @ 156 BPM
1 minute @ 145 BPM
14 minutes @ 156 BPM
1 minute @ 145 BPM
14 minutes @ 156 BPM
1 minute @ 145 BPM
14 minutes @ 156 BPM
1 minute @ 145 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Hologram Hookers - Speed of Sound
02. Freshlovers - Around Your Love
03. Peter Munch - Back To Back
04. Sean Nash - Infection (Kid Handsome Remix)
05. Bone Machine - Fleisch
06. Paul Birken & Terry Mullan - Reminiscent
07. Matt Sanders - Spin Off
08. Access Denied - Deaf Grandmother
09. Jetlag Cph - Wild Wild Brooklyn Bounce

== Please support these artists ==

Freeway to 10K - Week 9

Longer intervals at a slightly faster pace. You're almost there! (68 minutes from 137 to 157 BPM)


     


BPM CHART
5 minutes @ 137-142 BPM (warmup)
19 minutes @ 157 BPM
1 minute @ 146 BPM
19 minutes @ 157 BPM0 BPM
1 minute @ 146 BPM
19 minutes @ 157 BPM
1 minute @ 146 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Chris Harris - Dig It (Chris' Mix)
02. 76 Studios - Force (Ed Jr & Gustavo Peluzo Mix)
03. Bruno Balbino - Estemesmo
04. Fernando Ehrhardt - Fancy (Philipi Rosa Mix)
05. Chriss Zimmer - Guss Roboter
06. Jay Tripwire - Body to Body (Audio Soul Project Dub)
07. Sascha Muller - On a Mission
08. Repair - On Hold
09. Symplx - Make Tha Jack Jak
10. Fustavo Peluzo - Many Hair

== Please support these artists ==

Freeway to 10K - Week 10

The final week is here, and with it a special "negative split" workout. Congratulations on all of your hard work! (68 minutes from 137 to 170 BPM)


     


BPM CHART
5 minutes @ 137-142 BPM (warmup)
29 minutes @ 157 BPM
1 minute @ 146 BPM
29 minutes @ 157-170 BPM
1 minute @ 146 BPM
3 minutes @ 142-137 BPM (cooldown)

PLAYLIST:
01. Ali Kay - Firewire (Dub Mix)
02. Bartet - Hipnotik (Gables Dance Mix)
03. Tonske - Heavy Sticks
04. Jon Delerious - No Warning (Come Make Me Dub)
05. Chris Zimmer - Crazy Drummer
06. Fernando Ehrhardt - Fancy
07. Juan Bartet - Mutation (DJs Remix)
08. Ali Kay - Electro Lift (High Energy Mix)
09. Mark Quail - Frostbite
10. Ali Kay - Jack Me Killer (Khan Edison Mix)

== Please support these artists ==

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