Mp3 Running Course 10 km

€ 19.95  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 jogging, you can freely choose from the 30 min. mixes.


The second training of the week is a 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 19.95 €


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

Members gain access to:


All courses and MP3 music on this site.

One year of free updates and new running mixes.


Plus some interesting links.


- Link to a free program to analyse the tempo of your own music.

- Link to a legal site where you can download more than 25.000 dance and rock songs for free.