My better half and I have been doing this running program called The Couch To 5K. Essentially it's supposed to take you from being a couch potato to being able to run five kilometers non-stop in about 10 weeks. It rotates between jogging and walking to build your body up to running more consistently. To track this, I've been making weekly podcasts (which are essentially just half hour long mp3s).
It's all punk rock (or some very closely related variant), intended to keep the running upbeat and fun. I'm going to post the podcasts from each week for download, in case anyone is looking for cool motivation to get in better shape, or just wants a good punk mix to listen to. If you intend to run with it, each week is comprised of a 5 minute warm up, 20 minutes of alternating jogging and walking, and a 5 minute cool down.
On each podcast I included signals to start and stop running (which you'll recognize as a "GO!" or "STOP!"). Each week I use different markers who act as the host of the podcast. You'll notice the songs to run during have a faster tempo, and the walking songs have a slower tempo, intended to help you control your pace. The song lengths are chosen specifically to match the run/walk times for that week. If you miss the signal, you know to change to running or walking when the song changes (except for the 5 minute warm up and cool down). If you need more info on it, click here.
COUCH TO 5K - WEEK 1 - Hosted by dudes from Man Is The Bastard and Spazz
1. Lifetime - Young, Loud And Scotty
2. The Hextalls - Welcome To The Record
3. Dillinger Four - Doublewhiskeycokenoice
4. Bad Religion - The Positive Aspect Of Negative Thinking
5. The Copyrights - Sleepwalker
6. Dead Kennedys - A Child And His Lawnmower
7. Dear Landlord - Lake Ontario
8. Gob - Centipede
9. The Methadones - Six Degrees Of Seperation
10. Propagandhi - Nailing Descartes To The Wall...
11. The Queers - That Girl
12. Teenage Bottlerocket - Bottlerocket
13. Tongan Death Grip - Werewolf
14. Brutal Knights - U.B.B.C.
15. Chixdiggit! - The Toilet Seat's Coming Down
16. Cobra Skulls - Muniphobia
17. Descendents - Sick-O-Me
18. The Distillers - Bullet And The Bullseye
19. Dillinger Four - O.K.F.M.D.O.A.
20. Off With Their Heads - S.O.S.
21. Pinhead Gunpowder - Big Yellow Taxi