Welcome to Podrunner and the second in our Base 10 series of 10 to 1 interval mixes.

Base 10 number 2 bumps the BPM up five notches from number 1, giving you three 10-minute

runs at 165 BPM. Between the 10-minute runs is a one minute rest at 150 B. PM to get your heart rate

down before starting the next run at speed. I've structured these sets so that the music is a little more intense each time

so that you can draw some energy from the beats to fuel your run. You'll start off

with a five-minute warm-up at 150 BPM and you'll end with a five minute

cool down at 150 as well.

Upward chimes indicate you're about to run faster. Downward chimes indicate you're about to run faster.

Downward Chimes indicate you're about to go slower.

And the long descending Chime lets you know you're about to start your cool down

with a feel-good track to see you home.

Podrunner is proud to offer these mixes for free to improve your workouts to help you

stay fit and lead a healthier, happier life. But it takes a lot of resources to keep

Podrunner available and we rely on you to keep us going so that we can continue to return the favor.

Visit podrunner.com to make a one-time or regular monthly contribution

or to get yourself a high quality podrunner wicking shirt, t-shirt or women's fitted shirt.

It all goes to keeping the beats going.

Now let's get a move on for 42 minutes of 10 to 1 intervals at 165 BPM.

Get out there and kick some butt and then come back for more great beats.

Till then, have a great workout and thanks for listening to Podrunner.

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