Gateway to 8K - Podrunner

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GATEWAY TO 8K
(series mixed by DJ BeatSmith)
If you're a 5K runner who wants to work up to 10K, or if you've completed the First Day to 5K series and want to move on, this 10-week series — designed for Podrunner by renowned fitness coach Jenny Hadfield — is just what you're looking for.
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
Gateway to 8K - Week 1

Welcome to the start of Gateway to 8K! This series will help increase your runs from 5K (or 30 minutes) to 8K (or 50 minutes). Week 1 is 42 minutes from 132 to 145 BPM


     


BPM CHART
5 minutes@ 132-137 BPM (warmup)
7 minutes @ 145 BPM
1 minutes @ 137 BPM
7 minutes @ 145 BPM
1 minute @ 137 BPM
7 minutes @ 145 BPM
1 minute @ 137 BPM
7 minutes @ 145 BPM
1 minute @ 137 BPM
5minutes @ 137-132 BPM (cooldown)

PLAYLIST:
01. Cari Lekebusch - Space Suite
02. Mandala - Turbocharged (Jan van Lier Remix)
03. Marco G & DJ Preach - Funk Around The World (Bryan Cox Remix)
04. The Red Hed & Vinyl Groover - Wrong Turn (Vinyl Groover and The Red Hed Remix)
05. Andres Power - Crazy In Bogota
06. Vinyl Life - Rhythm Rock You (Dopamine Breaks Mix)
07. Los Elementos - This Is The Bass (Randall Jones Mix)

== Please support these artists ==

Gateway to 8K - Week 2

A hot mix of house music to push your intervals to the next level. (46 minutes from 132 to 145 BPM)


     


BPM CHART
5 minutes @ 132-137 BPM (warmup)
8 minutes @ 145 BPM
1 minute @ 137 BPM
8 minutes @ 145 BPM
1 minute @ 137 BPM
8 minutes @ 145 BPM
1 minute @ 137 BPM
8 minutes @ 145 BPM
1 minute @ 137 BPM
5 minutes @ 137-132 BPM (cooldown)

PLAYLIST:
01. Armand Van Helden - The Funk Phenomena
02. Andy Alder - Caterpillar Man
03. Canny Rock & Steve Cole - Cube Ah (Hypnotic Remix)
04. Adam Joy - Move
05. Ze Prizz DJs - Get Down
06. Flowjob - Woody Twister
07. Cicada - Peg (Electro Dub)

== Please support these artists ==

Gateway to 8K - Week 3

Week 3 slightly increases the pace and length. (50 minutes from 133 to 146 BPM)


     


BPM CHART
5 minutes @ 133-138 BPM (warmup)
9 minutes @ 146 BPM
1 minute @ 138 BPM
9 minutes @ 146 BPM
1 minute @ 138 BPM
9 minutes @ 146 BPM
1 minute @ 138 BPM
9 minutes @ 146 BPM
1 minute @ 138 BPM
5 minutes @ 138-133 BPM (cooldown)

PLAYLIST:
01. Industry - Release Me (Peter Rauhofer Reconstruction Mix)
02. Re-Zone - Revenge Of A Bass Killer (Seratonine Mix)
03. Taurus & Vaggeli - Crock It
04. Absolute - Dance Music Programme (Pagano in Heaven Mix)
05. Rob Curtis & Anisotropic - Quicksilver (Anisotropic Remix)
06. Hard Rock Sofa - Pleasant Emotions (Adam K & Dataworx Mix)

== Please support these artists ==

Gateway to 8K - Week 4

Week 4 provides a nice, gentle "ramp" feeling to nudge you along. (54 minutes from 133 to 146 BPM)


     


BPM CHART
5 minutes @ 133-138 BPM (warmup)
10 minutes @ 146 BPM
1 minute @ 138 BPM
10 minutes @ 146 BPM
1 minute @ 138 BPM
10 minutes @ 146 BPM
1 minute @ 138 BPM
10 minutes @ 146 BPM
1 minute @ 138 BPM
5 minutes @ 138-133 BPM (cooldown)

PLAYLIST:
01. Replika - Don't Turn Back
02. Soultek - Analog Heart
03. Infiniti - Game One (Mush Remix)
04. DJ Soma Cruz - Glam
05. Roman Pushkin - Take Control of Me
06. Aoo & ooA - The Clown (Access Denied Mix)
07. Better Than Raw - Salo

== Please support these artists ==

Gateway to 8K - Week 5

You're halfway to the end of the series! (58 minutes from 134 to 147 BPM)


     


BPM CHART
5 minutes @ 134-139 BPM (warmup)
11 minutes @ 147 BPM
1 minute @ 139 BPM
11 minutes @ 147 BPM
1 minute @ 139 BPM
11 minutes @ 147 BPM
1 minute @ 139 BPM
11 minutes @ 147 BPM
1 minute @ 139 BPM
5 minutes @ 139-134 BPM (cooldown)

PLAYLIST:
01. Jhon Rios - Feel The Essential
02. Eelke Kleijn - Potentialities (Eelke Kleijn Remix)
03. Alex Bailey - Arualko
04. Alex Bailey - Instant With Her
05. Andres S - Electric Eye
06. Jacob Todd - Used To Be (LeRon & Yves Eau Mix)
07. Pablo Barbosa - Exhale

== Please support these artists ==

Gateway to 8K - Week 6

You're over the hump — four more weeks to go! (62 minutes from 134 to 147 BPM)


     


BPM CHART
5 minutes @ 134-139 BPM (warmup)
12 minutes @ 147 BPM
1 minute @ 139 BPM
12 minutes @ 147 BPM
1 minute @ 139 BPM
12 minutes @ 147 BPM
1 minute @ 139 BPM
12 minutes @ 147 BPM
1 minute @ 139 BPM
5 minutes @ 139-134 BPM (cooldown)

PLAYLIST:
01. Deep Forest - Sweet Lullaby (Justin C. & Justin Xara Remix)
02. The Ones - Blast (Out of Space Dub)
03. DJ Rage - Shake It Shake It
04. DJ Daniel Cast - Paradise
05. Fram Egea - Second Byte (Rene Sandoval Remix)
06. Deux Minds - Coconut Groove
07. FreeSpace - Push the Tempo (Bass Rockers Remix)

== Please support these artists ==

Gateway to 8K - Week 7

(58 minutes from 135-148 BPM)


     


BPM CHART
5 minutes @ 135-140 BPM (warmup)
15 minutes @ 148 BPM
1 minute @ 140 BPM
15 minutes @ 148 BPM
1 minute @ 140 BPM
15 minutes @ 148 BPM
1 minute @ 140 BPM
5 minutes @ 140-135 BPM (cooldown)

PLAYLIST:
01. Ali Kay - The Great Commandment (Constantine Remix)
02. Channel Surfer - Angelique (Channels Electro Mix)
03. Ali Kay - Sound Hole
04. Bruno Be - Big Bow
05. Gustavo Peluzo - I Love Digitaria (Digitaria Remix)
06. Luis Sunday - Electronic Night in Sampa
07. Music Lab - Music (Paranoid State Mix)

== Please support these artists ==

Gateway to 8K - Week 8

Two weeks to go! Coach Jenny's "Tip of the Week" teaches you how to make friends with hills. (58 minutes from 135 to 148 BPM)


     


BPM CHART
5 minutes @ 135-140 BPM (warmup)
20 minutes @ 148 BPM
2 minutes @ 140 BPM
20 minutes @ 148 BPM
2 minutes @ 140 BPM
5 minutes @ 140-135 BPM (cooldown)

PLAYLIST:
01. Sydney Roy - Creaky (Peter Munch Re-edit)
02. Massivedrum - Start To Move
03. Tim Baker - Sideways
04. MC Flipside & Saint Pete - Land of Electro
05. Arthur Gloom - Busor
06. Haveck - Metabolic
07. Gustavo Peluzo - Work It (Dub Mix)
08. Murray Richardson - Let It Rock

== Please support these artists ==

Gateway to 8K - Week 9

The finish line is in sight — time for that last push! This week Coach Jenny joins you midstride to work on form. (62 minutes from 136 to 149 BPM)


     


BPM CHART
5 minutes @ 136-141 BPM (warmup)
25 minutes @ 149 BPM
1 minute @ 141 BPM
25 minutes @ 149 BPM
1 minute @ 141 BPM
5 minutes @ 141-136 BPM (cooldown)

PLAYLIST:
01. M1C Perri - Naughty (M1's Keep Bouncing Mix)
02. Barba-tronic - One (Juce Mix)
03. Spacedafunk - Miaplicious
04. Skauch - Syllabus
05. Sexual Chocolate - What's My Name (Guy Herman's Answer Mix)
06. Mark Alvarado - I Am Connected (Roxi Instrumental Mix)
07. Javier Dee - I Feel The Vibe
08. LJ MTX - Punk Rawk

== Please support these artists ==

Gateway to 8K - Week 10

The final challenge has arrived: 60 minutes, or 8K! Congratulations on your graduation! (60 minutes from 136 to 149 BPM)


     


BPM CHART
5 minutes @ 136-141 BPM (warmup)
50 minutes @ 149 BPM
5 minutes @ 141-136 BPM (cooldown)

PLAYLIST:
01. Skauch - Ipnosys
02. Neztic & Yate - Patria  (Zimbardo Remix)
03. Peter Munch - Before Sunrise
04. Sunset Stylerz - The Kicker (Jetlag Cbh Interpretation)
05. Grey - Shame On You (Slater Hogan Remix)
06. Peter Munch - Golden Pieces in Space (NYC Dub)
07. Manny Suarez - Dance Machine
08. Eliaz Kazais - Can't Stop Myself (David Villareal Mix)
09. Jacob Todd - Ariadne's Thread (Habersham Mix)

== Please support these artists ==

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