Get the new Podrunner app for iPhone and I touch and play any Podrunner mix at any speed.

Now the entire Podrunner catalog of workout mixes is available to you at the pace you want to go.

And you can change speeds on the fly instantly.

Download the free podrunner app from iTunes and you can search, sort, download and play all Podrunner mixes.

Upgrade in app to Podrunner Shift and add intro skip to put you directly into the mix with one touch,

and Beat Shift to play any Podrunner mix at your preferred speed.

Podrunner on iTunes App Store, pick your mix, pick your speed, and go. Welcome to Podrunner and the final mix in the 10 to 1 interval series I've called

Base 10. This one is an escalator mix meaning meaning that it bumps up after each resting pace.

In this case you'll do 10 minutes at 165 BPM, 10 at 170 BPM, and 10 at 175 with a 5 minute cool down at the beginning and the end and

and 1 minute 150 B. PM rests in between the 10 minute runs.

As with all Podrunner intervals, the upward chime means you're about to speed up.

The downward chime means you're about to slow down, and the long downward chime means you're about to start your

cool down. I hope the Base 10 series has been useful in helping your endurance,

distance, and speed.

on podrunner.com or iTunes, including speed bump for acceleration training,

as well as even more staircase and ramp mixes.

If you know speed runners, cyclists, slower walkers, or anyone who wants mixes outside of

pod runners usual 130 to 180 b.p.

range, tell them about the new Podrunner app on iTunes, because it will

let them play any mix at any speed.

And if you have a preferred BPM, you can play any mix at that speed too.

Podrunner is pretty much a one-man band and relies on listener donations and purchases

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