Welcome to Podrunner and the third in our 10 to 1 interval series called

Base 10. This one ups the tempo by 5b-PM to 170 in a series of 3 10-minute runs at that speed

with 1-minute recovery runs at 150 B-PM in between each of those.

The whole thing is bookended by a five minute warm up

and cool down at 150 BPM.

The BPM chart is available on the main page of Podrunner.com and is always

sent out along with the mix links on runtime, the free Podrunner newsletter.

Remember that an upward chime indicates that you're going to

run faster. A downward chime indicates that you're about to slow down and the long

downward chime lets you know that you're about to start your five minute cool down.

With the economy in bad shape pretty much everywhere,

isn't it good to know that you can rely on Podrunner for free high-quality mixes to help you train?

That can't happen without listener contributions.

It's easy to work out to a Podrunner mix and think, man, I can't believe this is free.

I really should send them a couple of bucks.

But you're somewhere working out and you're not at your computer and it's easy to forget.

But without your one-time or small monthly contribution

or your purchase of a high quality wicking shirt,

t-shirt or women's fitted shirt,

Podrunner doesn't exist. So visit Podrunner.com

and click the donate button. You'll be literally doing yourself a favor.

Now let's start the third 10 to 1 interval in Podrunner's Base 10 series

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