We're doing a 5 minute walking warm-up followed by 8 minutes of jogging, 5 minutes of walking, 8 minutes of jogging and then you can slow it down or keep it going with this extended mix.

Gotye - Eyes Wide Open (Alien Delon Remix - William Bowden Master)

Friends - Friend Crush (Jake Bullit Remix)

Work It Out (Disclosure Booty Call Edit) - Q-Tip

We Found House (3LAU Progressive Bootleg)

3 LAU - All Night Long

Jessie J - Domino (Jyvhouse Extended Bass Remix)

Take Me High - (Bart B More Remix Edit)

Matthew Dear - Little People (Black City)

Here we go, I am back and need to kick my own ass into gear honey boo boo children! I just want to thank you all for the sweet emails and for spreading the love to your friends. I'll give a special shout out in my next podcast but also want to say thank you to a special podcast listener, Kathy, who I got to meet in person just a couple weeks ago. She is paying it all forward and has become a running leader and inspiration to a whole big group of people.

Here's where we're at with today's run but keep in mind you'll be running three different intervals this week:

5 min walk warm-up

5 minute jog

3 minute walk

5 minute jog

3 minute walk

5 minute jog

5 minute cool down

And here is our playlist:

Jacques Renault - Buddy Holly - Slippin' and Slidin' (Jacques Renault Remix)

The Hood Internet - Some Creeps (TLC x Holy Ghost x Michael McDonald)

Die Antwoord - I Fink U Freeky

Lana Del Rey - Blue Jeans (Penguin Prison Remix)

Laura Gibson - La Grande

Santigold - Big Mouth

Scissor Sisters vs Krystal Pepsy - Shady Love (Silkie Remix)

Jonquil-TotallyEnormousExtinctDinosaursRemix-Impteed