DJ Steve Boy does free podcasts every month or so of high-energy hour-long songs. He has interval and constant ones arranged by BPM. His website is http://djsteveboy.com/ - list of available music is available under the archives.
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The Couch to 5K program (google it!) is a GREAT way to ease your way into either running or fitness walking. Over a series of 9 weeks (or more -- take as much time as you need to finish!) you will alternate intervals of lower intensity walking with higher intensity running or fast walking. It's so motivating to see your fitness level and endurance improve so dramatically over the course of a couple of months!
Check out Podrunner on iTunes for a series of podcasts designed to help you with a 5, 8, or 10K run/walk,
Download free podcasts to exercise with. I use Skip Orem and he has workouts on podcast to listen to for bikes, walk, run, strength, etc. Just about anything you want. Really helps keep you motivated and mixes up your routine.
motiontraxx.com offers free workout music podcasts. You can find it on itunes and search under podcasts. In order to listen to it on my shuffle I have to convert it to itunes format. There are bike, running, walking selections. ENjoy.335
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