Gateway to 8k program

For those of us who have finished the C25K (couch to 5k ) program, the next step might be to keep on going by doing DJ Beatsmith’s series: Gateway to 8k.

You can find DJ Beatsmith’s running  podcasts with music, which give you sound ques to let you know when it is time to run or time to slow down to recovery speed at Podrunner Intervals.

Below is the series outline which is found on DJ’s site at Podrunner Intervals where you can also find a printable version.

GATEWAY TO 8K — SERIES OUTLINE

WEEK 142 minutes from 132 to 145 BPM

BPM CHART:
5-min. warmup @ 132-137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
7 min. @ 145 BPM
1 min. @ 137 BPM
5-min. cooldown @ 137-132 BPM

WEEK 6 62 minutes from 134 to 147 BPM

BPM CHART:
5 min. warmup @ 134-139 BPM
12 min. @ 147 BPM
1 min. @ 139 BPM
12 min. @ 147 BPM
1 min. @ 139 BPM
12 min. @ 147 BPM
1 min. @ 139 BPM
12 min. @ 147 BPM
1 min. @ 139 BPM
5 min. cooldown @ 139-134 BPM

WEEK 2 46 minutes from 132 to 145 BPM

BPM CHART:
5 min. warmup @ 132-137 BPM
8 min. @ 145 BPM
1 min. @ 137 BPM
8 min. @ 145 BPM
1 min. @ 137 BPM
8 min. @ 145 BPM
1 min. @ 137 BPM
8 min. @ 145 BPM
1 min. @ 137 BPM
5 min. cooldown @ 137-132 BPM

WEEK 7 58 minutes from 135-148 BPM

BPM CHART:
5 min. warmup @ 135-140 BPM
15 min. @ 148 BPM
1 min. @ 140 BPM
15 min. @ 148 BPM
1 min. @ 140 BPM
15 min. @ 148 BPM
1 min. @ 140 BPM
5 min. cooldown @ 140-135 BPM

WEEK 3 50 minutes from 133 to 146 BPM

BPM CHART:
5 min @ 133-138 BPM
9 min @ 146 BPM
1 min @ 138 BPM
9 min @ 146 BPM
1 min @ 138 BPM
9 min @ 146 BPM
1 min @ 138 BPM
9 min @ 146 BPM
1 min @ 138 BPM
5 min @ 138-133 BPM

WEEK 8 58 minutes from 135 to 148 BPM

BPM CHART:
5 min. warmup @ 135-140 BPM
20 min. @ 148 BPM
2 min. @ 140 BPM
20 min. @ 148 BPM
2 min. @ 140 BPM
5 min. cooldown @ 140-135 BPM

WEEK 4 54 minutes from 133 to 146 BPM

BPM CHART:
5 min @ 133-138 BPM
10 min @ 146 BPM
1 min @ 138 BPM
10 min @ 146 BPM
1 min @ 138 BPM
10 min @ 146 BPM
1 min @ 138 BPM
10 min @ 146 BPM
1 min @ 138 BPM
5 min @ 138-133 BPM

WEEK 9 62 minutes from 136 to 149 BPM

BPM CHART:
5 min. warmup @ 136-141 BPM
25 min. @ 149 BPM
1 min. @ 141 BPM
25 min. @ 149 BPM
1 min. @ 141 BPM
5 min. cooldown @ 141-136 BPM

WEEK 558 minutes from 134 to 147 BPM

BPM CHART:
5 min. warmup @ 134-139 BPM
11 min. @ 147 BPM
1 min. @ 139 BPM
11 min. @ 147 BPM
1 min. @ 139 BPM
11 min. @ 147 BPM
1 min. @ 139 BPM
11 min. @ 147 BPM
1 min. @ 139 BPM
5 min. cooldown @ 139-134 BPM

WEEK 10 60 minutes at 136 to 149 BPM

BPM CHART:
5 min. warmup @ 136-141 BPM
50 min. @ 149 BPM
5 min. cooldown @ 141-136 BPM

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