First Day to 5K

FIRST DAY TO 5K

(Original Version)

(series mixed by DJ BeatSmith)

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

Recommended: Intro to Intervals describes how to utilize Intervals to maximize your workout.
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)

THE WORKOUTS

First Day to 5K - Week 1

Off the couch and out the door! This first 27-minute mix will start you on your path to a nonstop 5K run!

27 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. Fernando Gullon - Piedras
02. Invertika - Momentum
03. Tristaum - Shiver (Therm's Trippy Mix)
04. Da'Others - Tribal Man (Da'Others Edit)
05. Ron Carroll - Making Love (Richie Heller Mix)
06. Casa Flava - De Moma De (Dust To Dust Mix)

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First Day to 5K - Week 2

The beats continue with a 26-minute mix of tunes to keep your feet moving and your health improving! (128 to 138 BPM)

BPM CHART
5 minutes @ 128 BPM (warmup)
1.5 minutes @ 138 BPM
2 minutes @ 128 BPM
1.5 minutes @ 138 BPM
2 minutes @ 128 BPM
1.5 minutes @ 138 BPM
2 minutes @ 128 BPM
1.5 minutes @ 138 BPM
2 minutes @ 128 BPM
1.5 minutes @ 138 BPM
2 minutes @ 128 BPM
1.5 minutes @ 138 BPM
1 minute 50 seconds @ 128 BPM (cooldown)

PLAYLIST:
01. Peter Presta - Rock The Funky Beats (Peter Presta Mix)
02. Donald Glaude - Big
03. James Harcourt - Anaconda (Dr. Bass Mix)
04. Rick Garcia & DJ Jes - Soul Remix (Original Mix)
05. Pheek - Laika Memories (Original Mix)
06. Blendbrank - Muscles (Blendbrank Dub Mix)

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First Day to 5K - Week 3

Now that you're moving, Week 3 speeds things up -- but just a little! This 25-minute mix should get your heart pumping. (From 130 to 140 BPM)

BPM CHART
5-minute @ 130 BPM (warmup)
1.5 minutes @ 140 BPM
1.5 minutes @ 130 BPM
3 minutes @ 140 BPM
3 minutes @ 130 BPM
1.5 minutes @ 140 BPM
1.5 minutes @ 130 BPM
3 minutes @ 140 BPM
4 minutes @ 130 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)

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First Day to 5K - Week 4

The great beats & flying feet continue! This week's set extends your jogging segments slightly, but shouldn't wear you out. Keep up the good work! (From 129 to 140 BPM)

BPM CHART
5 minutes @ 129 bpm (warmup)
3 minutes @ 140 bpm
1.5 minutes @ 130 bpm
5 minutes @ 140 bpm
2.5 minutes @ 130 bpm
3 minutes @ 140 bpm
1.5 minutes @ 130 bpm
5 minutes @ 140 bpm
2 minutes @ 130 bpm (cooldown)

PLAYLIST:
01. Stan Kolev - Obsession (Original Mix)
02. Aldrin & Akien - Maybe Tomorrow (Original Mix)
03. >Hard Rock Sofa - It's My Condition (Original Mix)
04. Re-Zone - Don't Wanna Be Your Prisoner (Dub Mix)
05. Greenspace - Strength in Love (Original Mix)
06. Starkillers - Diskoteka (Kobbe & Austin Leeds Mix)

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First Day to 5K - Week 5 - Mix 1

You're at the midway point in the series! Keep moving and you'll be there before you know it! (From 128 to 142 PPM)

BPM CHART
5 minutes @ 130 BPM (warmup)
5 minutes @ 140 BPM
3 minutes @ 131 BPM
5 minutes @ 140 bpm
3 minutes @ 131 bpm
5 minutes @ 140 bpm
2.5 minutes @ 130 bpm (cooldown)

PLAYLIST:
01. Audio Soul Project - Back to Joy
02. Re-Zone - Revenge Of A Bass Killer (Revenge Of A Bass Killer A Tribute to Mr. Toca)
03. Leo Cruz - Humidex
04. Sourcecode - Electric Shower
05. Donald Glaude - Big (Jelo Re-Drumix)
06. Vinyl Life - Still Vibration (Main Mix)

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First Day to 5K - Week 5 - Mix 2

Week 5, Mix 2 gives you a little more challenge than Mix 1, stretching your running interval to 8 minutes. You'll rest easy in the middle for 5 minutes, then push for another 8. After that, take a well-deserved break! (From 128 to 142 BPM)

BPM CHART
5 minutes @ 130 bpm (warmup)
8 minutes @ 140 bpm
5 minutes @ 131 bpm
8 minutes @ 140 bpm
1-minute 45-sec. @ 130 bpm (cooldown)

PLAYLIST:
01. Hard Rock Sofa - The Morning
02. Made By Monkeys - I Try (Peter Rauhofer Future Mix)
03. Nicola Torriero - So Good (Montreal Mix)
04. Marcelo Castelli - Deeper Inside (A Deeper Mix)
05. Alex Arzeno & Ali Kay - War of the Worlds (Scream Mix)
06. Alex Arzeno & Ali Kay - War of the Worlds (Vocal Breaks Mix)

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First Day to 5K - Week 5 - Mix 3

The core of this workout is a 20-minute, nonstop jog -- your longest run yet, to show you just how far you've come in the last five weeks. (From 130 to 140 BPM)

BPM CHART
5 minutes @ 130 bpm (warmup)
20 minutes @ 140 bpm
3 minutes @ 130 bpm (cooldown)

PLAYLIST:
01. Riko - Tokyo (Storyteller Mix)
02. Blendbrank - Muscles (Chris Anderson Mix)
03. Piece Process - The Preacher
04. Friburn & Urik - Midnight Run

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First Day to 5K - Week 6 - Mix 1

A recovery from last week's 20-minute run -- but the energy level stays high to keep you moving! (From 131 to 141 BPM)

BPM CHART
5 minutes @ 131 BPM (warmup)
5 minutes @ 141 bpm
3 minutes @ 132 bpm
8 minutes @ 141 bpm
3 minutes @ 132 bpm
5 minutes @ 141 bpm
4 minutes @ 131 bpm (cooldown)

PLAYLIST:
01. Slim Yelow - Bad Trip
02. Dr. Bass - Day of Marmot
03. Olivier Giacomotto - Wasabi On Top
04. Cosmic Belt - Do It
05. Igor Dorohov - Music Is (Del Horno Remix)
06. Native - Transport (4mal Remix)

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First Day to 5K - Week 6 - Mix 2

Three weeks from now you'll be running a comfortable 5K. Keep moving -- you'll be there before you know it!

BPM CHART
5 minutes @ 130 bpm (warmup)
10 minutes @ 140 bpm
3 minutes @ 131 bpm
10 minutes @ 140 bpm
4-minutes @ 130 bpm (cooldown)

PLAYLIST:
01. Volta - Robot Needs Oil (Olivier Giacomotto Remix)
02. The Funk Monkeys - Disco Dancer
03. Christian Smith & John Selway - Point to Point
04. Slim Yelow - Rip This Motha Up (Dub Mix)
05. Deep 'N Soul - Drum Voice
06. Zero Cash - Pushit (Centerfold Version)

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First Day to 5K - Week 6 - Mix 3

Check your progress with a 25-minute, nonstop, fast interval that keeps your feet moving.

BPM CHART
5 minutes @ 130 bpm (warmup)
25 minutes @ 140 bpm
3.5 minutes @ 130 bpm (cooldown)

PLAYLIST:
01. Antony Reale - Funky Base & White Lines
02. The Stain - Horizon
03. DJ Paulo - Clean It Up (Alexander & Mark Vdh Mix)
04. Yves Eaux, Leron - Catwalk Drama (Clubbervision Mix)
05. Steven King - Charanga
06. DJ Wope - The Step

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First Day to 5K - Week 7

Another nonstop, 25-minute nonstop run to help you reach your 5K goal two weeks from now. (From 130 to 140 BPM)

BPM CHART
5 minutes @ 130 bpm (warmup)
25 minutes @ 140 bpm
4 minutes @ 130 bpm (cooldown)

PLAYLIST:
01. Lier - One Through Seven (Dirtyhertz Remix)
02. Downkill - MInor Theory (Dynamic Illusion Remix)
03. Jaksaw - Damn!
04. Matt Herdman - Just Like
05. Mark Almaria - Tsunami (Roland K's New Wave Instrumental)
06. DJ Misjah - Look At Me (WJH Remix)

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First Day to 5K - Week 8

With only one week to go, this 28-minute run will show you just how far you've really come! (From 130 to 140 BPM)

BPM CHART
5 minutes @ 130 bpm (warmup)
28 minutes @ 140 bpm
4 minutes @ 130 bpm (cooldown)

PLAYLIST:
01. Tignino & Leo - Sinthetize Me (Dub Mix)
02. Behind Blue Eyes - Remember This (First Edition Mix)
03. Chris Harris & Dominic Martin - Dig It (Dom's Mix)
04. Andres Power - The Pito
05. Espen & Stian - The Cuban (Parallel Sound Gringo Edit)
06. Neato - Notorious Hang Out

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First Day to 5K - Week 9

Here it is: The final week of Podrunner: Intervals "First Day to 5K." Next week's Graduation Mix will show you just how far you've come. Congratulations! (From 130 to 140 BPM)

BPM CHART
5 minutes @ 130 bpm (warmup)
30 minutes @ 140 bpm
4 minutes @ 130 bpm (cooldown)

PLAYLIST:
01. Le Mode - Hit Record
02. Angel Alanis - Drop the Bass
03. Silencer - Rollin N Controllin (Tex Mex)
04. Oksygen - Drift
05. Basic - Sushi Wasabi
06. Eskimo - Traveling

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First Day to 5K - Week 10 - GRADUATION!

Here's your diploma for completing the nine weeks of First Day to 5K: A 35-minute run that will take you farther than you've gone and show you just how far you've come. (From 135 to 145 BPM)

Now that you've graduated, check out Podrunner's many fixed-speed and varied-speed mixes to continue your training. Or go to the next level with Podrunner: Intervals' Gateway to 8K series! Congratulations, and remember: Keep going!

BPM CHART
5 minutes @ 135 bpm (warmup)
35 minutes @ 145 bpm
4.5 minutes @ 135 bpm (cooldown)

PLAYLIST:
01. John 00 Fleming - 3rd Time Lucky
02. John Acquaviva & Olivier Giacomotto - Sofa King (Mark Mendes Remix)
03. DJ Phunk & DJ Pagano - The Rule (Algarve Remix)
04. Jay Lumen - One Week In Paradise (Mashtronic Remix)
05. DJ Misjah - Jam The Bass
06. Stereo Man - Monday Morning (Pagano Instrumental Mix)

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