Hey everybody, welcome to PodRunner, or welcome back as the case may be.

I'm Steve Boyette, and coming up is a solid hour of solid motivation at 174 beats per minute.

It's called Upward Spiral, and it's a pretty up-tempo mix with a feel-good start that

manages to increase its energy to a soaring peak without ever feeling frantic.

Getting hard and feeling upbeat is a pretty good combination when you can find it.

You may not be aware that PodRunner has a ton of workout mixes apart from the fixed

tempo lends.

There are mixes for interval training, including Tabata, 10-1, Progressive and more,

SuperSets, varied speed mixes designed to improve your endurance, ramp mixes that steadily

accelerate to help you work on increasing your speed, multi-week programs for everything

from absolute beginner to 5, 8, and 10k, sprint training, competition speed training,

and tons more.

They're all nicely sorted for you on the varied tempo page and the programs page at podrunner.com.

And if there's a training method you'd like a mix for that you don't see there, send

me an email and let me know.

Some of PodRunner's best mixes have come from listener suggestions.

And if you're finding that PodRunner is helping you, you can return the favor with

a regular or one-time contribution at the podrunner.com donate page.

Because apart from my pure stubbornness, listener contributions are what keeps PodRunner

going.

No ads or interruptions on the mixes, the website, the newsletter, nothing comes between

you and the music and your workout.

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