$ 24.95  1 Year All-Acces Pass



Week 1

Day 1

Day 2

Day 3

Running 30 min


 Choose a mix from 30 min

Running 35 min



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Interval Training 1



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Week 2

Day 1

Day 2

Day 3

Running 30 min


Choose a mix from 30 min

Running 40 min



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Interval Training 2



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Week 3

Day 1

Day 2

Day 3

Running 30 min


Choose a mix from 30 min

Running 45 min



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Interval Training 3



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Week 4

Day 1

Day 2

Day 3

Running 30 min


Choose a mix from 30 min

Running 45 min



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Interval Training 4



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Week 5

Day 1

Day 2

Day 3

Running 30 min


Choose a mix from 30 min

Running 50 min



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Interval Training 5



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Week 6

Day 1

Day 2

Day 3

Running 30 min


Choose a mix from 30 min

Running 50 min



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Interval Training 6



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Week 7

Day 1

Day 2

Day 3

Running 30 min


Choose a mix from 30 min

Running 55 min



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Interval Training 7



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Week 8

Day 1

Day 2

Day 3

Running 30 min


Choose a mix from 30 min

Running 55 min



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Interval Training 8



Download at the following tempos.


150 - 155 - 160 - 165 - 170


Week 9

Running 60 min



Download at the following tempos.


150 - 155 - 160 - 165 - 170



Now you can run 5 Km you are ready for the 10 Km.


We train 3 times a week.

We alternate the running with interval trainings.

The intervaltrainings have a beneficial effect on the cardiovascular system and you get more strength in your legs.

You will make visible progress and notice that you run faster and smoother.


The first training of the week is always 30 Min Running/jogging, you can freely choose from the 30 min. mixes.


The second training of the week is a Running/jogging that will extend in time every week. For each week there is a new mix.


The third training of the week is an interval training, for each training there is a new mix.


Running schedule + 25 MP3 Mixes






1 year access to all Mp3 courses/music for only 24.95 $


After payment you will receive an email with your password to access the download page.