Suz's Couch to 5k Running Podcasts | Inside the Mind of Suz

Podcasts

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I’ve mentioned before how dope I thought it’d be if I could find more Couch to 5k running podcasts that are more in tune with my own musical tastes.

In that post, I also contemplated making my own, and what do ya know? I did just that!

Since I am just started tinkering with these, I have only done one Week 1 podcast. I wanted a playlist of some of my favorite hip hop songs, so that’s what I pulled together for this podcasts.

You may either right-click or left-click the download link provided and your download will start.

Here are the tracklistings, followed by a download link:

Week 1 Playlist, Genre; Hip Hop
1. T.I. – Big Shit Poppin’
2. Flo-Rida – Low
3. Kanye West – Stronger
4. Diddy – Come To Me
5. Black Eyed Peas – The Boogie That Be
6. LL Cool J – Headsprung
7. Missy Elliott – Gossip Folks

Week 1 Podcast - Hip Hop Mix #1 (29.0 MiB, 19,067 hits)

Week 2 Playlist, Genre; Hip Hop
1. Kanye West – Gold Digger
2. Ludacris – Stand Up
3. Will Smith – Switch
4. Outkast – Bombs Over Bahgdad
5. Black Eyed Peas – Let’s Get Retarded
6. Puff Daddy, Lil’ Kim, & Notorious B.I.G. – All About The Benjamins
7. DMX – Party Up
8. Lil’ Jon & the Eastside Boyz – Get Low

Week 2 Podcast - Hip Hop Mix #1 (30.8 MiB, 10,411 hits)

Week 3 Playlist, Genre; Hip Hop (fixed 12/28/09)
1. Eve – Tambourine
2. TI – Bring ‘Em Out
3. Notorious B.I.G., Puff Daddy, & Lil’ Kim – Notorious
4. Ice Cube (Feat. Mack 10 & Ms. Toi) – You Can Do It
5. Eminem – Lose Yourself
6. Nelly, Puff Daddy, & Murphy Lee – Shake Ya’ Tailfeather
7. Black Eyed Peas – Pump It

Week 3 Podcast - Hip Hop Mix #1 (29.1 MiB, 8,607 hits)

Week 4 Playlist, Genre; Late 90s/Early 00s Top 40 Mix (No Vocal Cues and here’s why)
1. Nelly – Ride Wit Me
2. Pink – Get The Party Started (Full Song)
3. Lady Marmalade
4. Prince – Pussy Control (Full Song)
5. 2 Live Crew – Hoochie Mama
6. Ludacris – You’s A Ho (Full Song)
7. Basement Jaxx – Red Alert
8. Fatboy Slim – The Rockafeller Skank
9. Timbaland – Luv 2 Luv U

Week 4 Podcast - Hip Hop & R&B Mix #1 Redo (15.5 MiB, 2,996 hits)

Week 4 Playlist, Michael Jackson Mix (You can use the podcast above and/or this one for your 3 runs this week. Just remember both are for Week 4 and NOT Week 5!)
1. Beat It
2. Smooth Criminal
3. Don’t Stop ‘Til You Get Enough
4. In The Closet
5. Jam
6. Leave Me Alone

Week 4 Podcast - Michael Jackson Mix #1 Redo (21.8 MiB, 2,739 hits)

Week 5 Playlist, Genre; Teen Pop
1. Christina Aguilera – Come On Over
2. Backstreet Boys – Everybody
3. Britney Spears – You Drive Me Crazy
4. 5ive – When The Lights Go Out
5. NSYNC – I Want You Back
6. Robyn – Show Me Love
7. SoulDecision – Faded
8. NSYNC – Tearin’ Up My Heart
9. Mandy Moore – Candy
10. Backstreet Boys – Larger Than Life (Part 3 Only)

Week 5 Podcast (Part 1) - Teen Pop Mix #1 (29.6 MiB, 6,638 hits)

Week 5 Podcast (Part 2) - Teen Pop Mix #1 (30.7 MiB, 5,593 hits)

Week 5 Podcast (Part 3) - Teen Pop Mix #1 (31.7 MiB, 5,599 hits)

Week 6 Playlist, Genre; 80s
1. The Go-Gos – We Got The Beat
2. London Beat – I’ve Been Thinking About You
3. Pointer Sisters – I’m So Excited
4. Wham – Wake Me Up
5. Weather Girls – It’s Raining Men
6. Dexy’s Midnight Riders – Come On Eileen
7. Young MC – Bust A Move
8. Survivor – Eye Of The Tiger
9. Katrina & The Waves – Walking On Sunshine

Week 6 Podcast (Part 1) - 80s Mix #1 (35.2 MiB, 5,553 hits)

Week 6 Podcast (Part 2) - 80s Mix #1 (32.4 MiB, 4,847 hits)

Week 6 Podcast (Part 3) - 80s Mix #1 (35.9 MiB, 4,845 hits)

Week 7 Playlist, Genre; 90s Hip Hop & R&B
1. Blackstreet – No Diggity
2. Tony Toni Tone – Let’s Get Down
3. Wreckz N Effect – Rump Shaker
4. Janet Jackson – If
5. Blackstreet – Baby Be Mine
6. Skee-Lo – I Wish
7. Salt N Pepa – Whatta Man
8. Da Brat – Funkdafied

Week 7 Podcast - 90s Hip Hop RB Mix #1 (35.3 MiB, 4,950 hits)

Week 8 Playlist, Puff Daddy and the Family
1. 112 – Only You (Remix Feat. Notorious B.I.G., Puff Daddy & Mase)
2. Mase – Feel So Good
3. Notorious B.I.G. – Mo Money, Mo Problems (Feat. Puff Daddy & Mase)
4. Faith Evans – All Night Long
5. Puff Daddy – All About The Benjamins (Feat. Notorious B.I.G., Lil Kim, & The Lox)
6. Lil Kim – Not Tonight (Remix Feat. Angie Martinez, Left Eye, Da Brat, & Missy Elliott)
7. Total – What About Us (Remix Feat. Timbaland and Missy Elliott)
8. Puff Daddy – Been Around The World (Feat. Notorious B.I.G. & Mase)
9. Notorious B.I.G. – Hypnotize
10. Puff Daddy – Can’t Nobody Hold Me Down (Feat. Mase)

Week 8 Podcast - Puff Daddy and the Family Mix #1 (39.7 MiB, 4,673 hits)

Week 9 Playlist, Girl Groups
1. En Vogue – My Lovin’ (Never Gonna Get It)
2. TLC – Creep
3. Pussycat Dolls – Hot Stuff
4. Spice Girls – Wannabe
5. Danity Kane – One Shot
6. En Vogue – Free Your Mind
7. Mis-Teeq – Scandalous
8. Danity Kane – Damaged
9. Pussycat Dolls – When I Grow Up
10. Dream – This Is Me (Remix Feat. Kain)
11. Destiny’s Child – Bootylicious

Week 9 Podcast - Girl Groups Mix #1 (40.8 MiB, 4,573 hits)

Week 9 Playlist, Britney Spears
1. Oops!…I Did It Again
2. …Baby One More Time
3. Gimme More
4. Stronger
5. I’m A Slave 4 U
6. Break The Ice
7. (You Drive Me) Crazy (The Stop Remix!)
8. Boys
9. Toxic
10. Overprotected
11. Do Somethin’
12. Anticipating

Week 9 Podcast - Britney Spears Mix (37.5 MiB, 3,682 hits)

For obvious reasons, these probably aren’t the greatest. I fumbled my way through the audio commands for this. And since I hate the way my voice sounds recorded, I messed with that too. Now I sound like I’m on helium. Awesome, right?

Written by Suz in: |

Samantha

I just downloaded all of these and I can't wait to try it. Thank you SO much for all of your hard work!
Amber

I just finished Week 5, Day 3 (20 minute run) and I wanted to tell you THANK YOU! I really think your podcasts are a huge motivating factor for me. All of the other ones I looked at were so boring but yours are tons of fun. Thank you, thank you, thank you!
Tali

Thank you SO much for doing this. I started with Couch to 5k last week and the podcast I used last week was driving me nuts. This is perfect!!
mollie

Please, please, please can you do a 10k plan!!!!!??????? Loved the 5Kx
Laura

This is awesome! I can't wait to get started! Thank you so much for doing this.
jessicasays

You have changed my workout forever! (though, one shold be careful. I began singing DMX at the end, there.)
Hillary

Thanks for getting my fat ass off the couch. Your podcasts rule.
Brandy

love your podcast....very motivated, everyone at work is doing it. thanks a lot
June

Thanks so much for putting these playlists together!
Amanda

I'm loving your podcasts!
Jen_siek

Hey, Suzi, thanks for doing this, it is a great idea and now I am putting together run music for myself. One thought, I think your voice is great, really friendly...if you don't like hearing yourself, think about having a friend record their voices saying the directives...I amight even have my 6 year old daughter do them to get me motivated ;-)
sam

just heard about this today from a coworker, i am so excited to start. thanks so much for putting this together ;o)
the_girl

this is SO AWESOME! thanks a million for putting all of this out here.
icnbys

Hi Suz! Just started the program yesterday...thanks for the podcasts! I'll keep ya posted!
Amy

I just finished week 3 using your podcast! When I was done I blew you a kiss, catch it and put it on your a$$ because you are awesome! I wish I had found you for the first 3 weeks but better late than never!! Thanks so much!!!!
rjg127

I just finished my 5K yesterday with my best time ever and wanted to thank you - your podcasts totally helped me finish... with a smile on my face!
suzdawg

That's great! Congrats! :)
Jen

LOVE your podcasts! Thank you so much. I hate that techno crap!
Sassyrunner

Hi
Do any of you know where I can find a count to 5 k program beginning in May
suzdawg

I'm not sure I understand what you are asking. You can start the c25k program any time you want...
EstherC

Thank you so much for these podcasts Suz! I've made all the way to week 5 listening to you and when I first began, I doubted that I'd make it through week one. Thank you so much and please let your readers/listeners know if you ever plan on making any other training podcasts
beckyrae

Hi, if you do decide to create another podcast for longer distances, where should I check back on your site, podcasts tab? Thank you!
Sarah Polson

I'm just getting restarted again in the C25k - I'm actually excited to start nearly from scratch with these podcasts. Listened to the first one just to see what they're like and I'm excited to get out now and put it to use.
Jenn Rowan Stutzman

gosh, how did i get here? either coolrunning.com or the couch to 5 k facebook fan page. regardless, i'm so happy to find this and pumped about these great mixes!
Beth

These are fantastic!! I wish I'd found them when I just started the program. I'm finished with it now, but went back to week 4 for speed work. If you still have the original with an extra interval, I could really use it. :-)
suzdawg

Since I never delete anything, I did have that 1st version on my computer. You can download it here:

http://depositfiles.com/files/amfvd04pw
Kare

Wow, I just found this site and downloaded week 3. Thanks for doing this!!
Crystal

Thank you so much!
Not a runner but now with this music, I am eager to get started : )
Heather Raleigh

I am so glad I found this! I am looking forward to my W6D2 run tonight, I am bummed I didn't search for it sooner and had to listen to techno/house music whatever, lol for the first 5 weeks.
Kirsten

thanks so much for these... you rock!
Dorrene

LOVE these podcasts! I'm starting week 4 and i know i couldn't have started this without this series. Thanks for taking the time to do it!!

For those having problems, your just downloading the beginning talking. That happened to me as well. Keep at it!
suzdawg

To everyone having problems downloading: I'm not sure why you're having problems. I just tested the downloads and all worked well for me. Once uploaded (which was 2 years ago), I haven't messed with them, so maybe the server was having "personal problems" and that affected downloads.

Also, if the links don't work on this page, visit/subscribe to the Feedburner feed linked at the top of this page. Those download links seem to be most reliable!

HTH!
Julie

I just started Week 1 and LOVE the music. I am now downloading the rest of the weeks and when I download Week 3 it is only 16 seconds long. Do you have another format that might download properly or something that I could try? I need my hip-hop!
jodie

Help! I have tried to save week 1, first by saving to my computer and then sending to mp3 and then I tried sending directly to mp3, both ways only gave me the first few seconds of podcast. What am I doing wrong? I'm not very tech savvy, so any help would be appreciated.
LaShawn Pope

I'm having trouble downloading the podcasts for week 4
Tif

love your podcast but weeks 1 and 2 only seem to be a few seconds long. Do you have and updated version?
suzdawg

If the links on this page don't work, try the feedburner XML feed linked at the top of the page. I've never messed with any of the files after they're uploaded (and they've been there for 2 years), so they should all work and download properly.
Marie

Thank you for posting your 5K podcasts. I finished my first day of Week 1. I had tried previously before but I am not into the techno music.
Jen

I freakin love your couch to 5k podcasts. Nothing against the other sites, their podcasts are ok, but there songs stink. BTW, LOVE WHAM :)
Linda

thank you thank you thank you!
Dave

Love the Wk2 podcast! So much better than the techno that I find everywhere else!!!!
faith

i finished c25k today and don't think i could have gotten through it without these podcasts. have been using them since day 1. thank you so much!
Clare

Thank you. Like a lot of others I started out with another podcast, which was great (I like to be told what to do!) but I found the time went by slowly without any words to the music.

The first podcast I used of yours was the Michael Jackson one, it was just great and "Don't stop" was perfect timing for me to keep me going!

It's brilliant to have actual songs to sing along to and listen to to take your mind off the pain!!!
megaland

I LOVE your podcasts! Thank you so much. I hate running but listening to your podcasts it worthwhile! :)
Anna

Thank you sooooo much! Started the program on monday using your music, it helps a lot.
Anna (Italy)
Jaz Daigle

thank you!!!
Amber

I think my husband will love these! It will keep me from having to make him up playlists like I am doing for myself.
Lynette Connelly

Suz, dear. I am hooked on your blog, you totally keep me smiling. Loved the photo of the buckeye boys. Do you get paid to promote the products? Really?
Jenn

Suz,
Thanks so much for the time commitment it must have taken to do this. I just completed week 1 and "Stronger" couldn't have come at a better time!
Jenn in Houston
Jay

Thank you!!!!!
Daz

I love love love your c25k podcasts. They are so much better then the others i have heard.
Dana

I used your podcasts once before. I'm coming back to running after a break. I love your mixes and I can't wait to get your 8k mix. I too would be interested in longer lengths since I plan to run a marathon this year. Thanks! Happy running.
beckyrae

I finished your couch to 5k in November and did my 5k on Thanksgiving, I loved your podcast. I just signed up for a half marathon in September, and I just thought I would check your site to see if you had any longer ones out. I am SO excited to see the 8k one coming up!!! Hopefully that will get me started training for the half! And if anyone knows any good training plans beyond that to train for a half, I would love to hear them. Thanks Suz, I have a few friends from work running with your 5k music too. Very appreciated!
Melissa

I LOVE your podcasts! Makes my running much easier to get thru. The week 4 podcasts I'm having trouble getting the running que's to come thru. They are fine on the Michael Jackson, but am not hearing anything other than music on the hip-hop. Am I missing something?
Shayla

this is AMAZING!!!!!!!!!!!!! thank you thank you thank you!!!!!!!!!!!!!!!
kaylann

i cant get it to go on my ipod help please!!
ptboat

Thanks for all the great tunes....I was looking for something that didn't sound like a bad dream!
Christie

THANK YOU, THANK YOU, THANK YOU!! Every other C25K podcast I've listened to did not have my kind of music, which doesn't really motivate me... I *love* your mix!!
lwcaputo

You ROCK! Seriously....this is exactly what I have been looking for. The music on the other podcasts I found wasn't too motivating, but I love your playlist and your encouraging voice! Do you have a "Tip Jar" anywhere to accept online donations?
Liza

thank you!!! these are awesome. already did the whole program with those "other" podcasts. the music was awful! can't wait to use yours. starting with week 5, and trying to go faster.
Susi

Thanks Suz - I was looking at trying a C25k podcast - but I thought all the original music was so lame. Thanks for creating these. I can't wait to start. I just downloaded all podcasts. I especially love the 80's and 90's mixes. I'm not really familiar with the first few podcasts' songs, but it's a hell of a lot better than what else is out there for this type of thing. Thanks for putting in the time!
Anna

I'm so glad I found this!! I was using a podcast from a boring, middle aged man. I love the program, but hated the uninspiring music. I actually was thinking of creating this myself, until I found yours. This will get me pumped up!! THANK YOU!!
regina

Thanks. Started the program today using your mix. I really liked it a lot. This will help me stay on my path to fitness.
facebook-536975780

Thanks alot!!!!I start tomorrow with my program:)
Jessica

Hi Suz, just wanted to say kudos for the podcasts...Hip Hop is right up my alley and since I despise running its always easier when you are moving and bopping to a funky tune :) I started W1 yesterday and loved it, which is saying something for a running-hater!

Can you tell me which programs you use(d) to make your podcasts or any advice? Would love to make my own and share them with the bloggosphere too.

Cheers,
Jessica
suzdawg

These days, I use 4 steps:

1. Compile playlist and join them using software like Blaze Media Pro
2. Record voice commands. I use my iPhone's Voice Memo capabilities
3. Cut and paste vocal cues onto music playlist using SoundForge
4. Share podcasts with the world! :)
makenzie

thank you!!!! much, much better set of music!!
ps- i noticed your twitter mentions the buckeyes!!! what a great game for the big10!!! (i'm a hawkeye!)
suzdawg

Go Hawkeyes too! The Buckeyes are my team, but the Big Ten's doing well in their bowls! Love it!
flyte44

Oh Snap! Guess what I saw? LOL Looks great Suz!
Michelle

Hi Suz! I commented last year when I first found your podcast--I love your taste in music and these were fantastic. A stress fracture has had me off the road for 3 months but as of today I'M BACK and I am am using the C25K program and your music to ease back into running. Thanks again!
Priya

These are so great, I loved the idea of the podcasts they help so much but I wasn't loving the music from the other one i found..this is just what I needed, thank you!!
suzdawg

To those of you inquiring about 8k/10k podcasts, please read my new post and post feedback so I know how to proceed: http://www.kissmyblackass.org/?p=1474
beanmama

I love love LOVE your C25K podcasts, but I'm almost done with them and am considering running a half marathon this summer. Any chance you're going to be creating some for longer distance runs?
Or could you let me know how you created these? I have a sound editing program (Audacity) on my computer and have been trying to figure it out (without much luck)...Thanks again!
Monica Stueber

How are y'all getting the podcasts onto your ipods? I hate Ullrey's music and want desperately to get these podcasts! I am doing P90X and need to get more cardio. I have completed the C25K before but want to do it again. Any help would be greatly appreciated!!!
suzdawg

I just use iTunes and drag the podcast into my library like I would a normal song.
Sara

Does anyone know why there are part 1, part 2 and part 3's for weeks 5 and 6? Are the downloads just too big?
suzdawg

There are 3 because you are instructed to do a different workout each day that week. That is the reason for 3 different podcasts.
Name

Suz any thoughts on doing a gateway to 8k podcast?
FitFunk

Suz, you rock! I am loving your podcast, just finished Week 1. Seriously helps me run outside because I no longer have to stare at the time display to know when to switch between walk & run. And your musical selections make the time fly. (Only slight downside at the gym is that the treadmill allows you to plug your iPod in and displays in rather large letters that I'm grooving to "kissmyblackass.org", and being of Scandinavian heritage, I get a few looks. Ah well.) This is my plea for 10k and half-marathon versions. Pleeeeeeeease?
Name

Just wanted to say thank you thank you thank you! I just did W3D3 today and can't wait to start week 4!! The podcasts are great....don't know what I'd do without them! ~Mandy in Texas!
Becky

meg- that is awesome you have lost 30 lbs at week 6. I was hoping to lose about 20 in the process. I am starting week 5 and have lost 0 :(
Jackie

Thanks for making these! This music is so much better than the original podcasts.
torreyd

I live on a very small island off of the coast of SC with absolutely no access to a gym, and no way to get rid of some unwanted lbs. I am on week one, but I love the mix and I cannot believe how much further I can go with it. Thank you!
Meg Baier Bachman

Thank you so much Suze! I have absolutely LOVED your podcasts, and it's introduced me to a ton of new songs in the Hip-Hop and R&B genres. Like someone else said...when I got to "Gotta Get a Nutt" and "Pussy Control" I busted out laughing while running :-D.

Thanks to you and the whole c25k program, I've lost 30 lbs and 3 dress sizes, and I'm starting Week 6 today. You're fabulous Suze!
Andrea

OMG! This is genius. I found Cool Running's program about a year ago and it seemed perfect for me, but then I found that I couldn't easily keep track of the times, so this is exactly what I need. It also helps that this is the stuff I have on my own ipod :o) Thank you!
beckyrae

Found it! Love it! Thanks!
Sara

Where did you find it?! I am not seeing it!
beckyrae

Hi you know I don't even remember! I just went to google and searched Suz
Michael Jackson Couch to 5K Podcast and downloaded it off some someone's
blog. Let me know if you haven't found it yet and I will see if I can figure
out how to email it to you, it was really good :)
beckyrae

Suz - Thank you! I just finished week 1 with Robert Ullrey's couch to 5k. I love having someone to tell me when to walk/run, but don't think I could have stuck with that music for 9 weeks. Your music looks awesome! I got all the music downloaded, and I hope I can figure out how to get them onto my ipod. I could not find the MJ tribute which I would love!! Anyone know where to find that one? Thanks again!! -Becky
Sarah Jo Robida

Hi Suz-

Just wanted to let ya know that I really appreciate the 'casts. I have never listened to much hip-hop, but I was getting a little burned out on Robert Ullrey's space music. :)

I picked your podcasts up in time for week 4, and when I got to "Pussy Control" I actually was laughing ... out loud... halfway through my run... I thought that was a pretty awesome accomplishment on your part! :) The podcasts are definitely adding a new energy to my workout, and I love it!

Thanks again!

Sarah
Erin

Just did Day 1, Week 1 this morning. Such great music! Thanks so much.
Leya Stefanski

Thanks so much for posting these. This is the second time I'm using them. I cam back after starting over and hoping there were more. I saw your post for not knowing where to start and then came across these. The music isn't for my taste, but he has the time and bpm listed. Maybe you could do somethign similar?
DJ Steve gateway to 8K (after you've completed the c25k)
http://www.djsteveboy.com/gw28koutline.html

and then the freeway to 10k after you've completed the 8k
http://www.djsteveboy.com/fw210koutline.html

I'd be willing to help w music or a donation. Just let me know!
Thanks ,
Leya
just-ebby

can we no longer subscribe to your podcast thru itunes?
suzdawg

iTunes and my xml playlist don't get along. Not sure why. If you want, I think you can subscribe using the Feedburner link, but don't quote me on that!
red0681

Thank you SO much for these! I've been using another podcast, which works good, but the music is not my fav. I just started week 5, so the good tunes will really help get me through these longer runs! A million thank yous!
Nagesh

Thank you Suz. I just thought of stating like an hour ago. I promise to start this evening with your first workout.
rjg127

I can't thank you enough for putting these together. I run much better when my music has lyrics and these are great. I haven't gotten the MJ one yet but hope to soon. I'm about to start Week 5 and really appreciate all the work you put into these!
malu

I just wanted to say thanks so much for making these! I am not a runner but decided it was time to get in shape. Thanks to your podcasts I am sticking with the C25K program and have just completed week 5! You have been like a coach to me. Thank you! Thank you! Thank you!
malu

I just wanted to say thanks so much for making these! I am not a runner but decided it was time to get in shape. Thanks to your podcasts I am sticking with the C25K program and have just completed week 5! You have been like a coach to me. Thank you! Thank you! Thank you!
caa8161

Had the same problem as some other posters with the podcasts. When I use the Itunes download, it only gives me the revised MJ Podcast, and when I download THRU Itunes, all the podcasts are empty. Ended up doing it the long way (Download to a file on my desktop, then opened that file up through Itunes, and drag n drop into a new music file) BUT ANYWAY , the point is I was able to download the first 4 weeks ( will grab the others later, it's a little time consuming) but I LOVE THEM! They are awesome and totally motivating. Thank you so much for putting these together. Was a very generous, thoughtful and considerate thing to do for others on their journey to healthy living!
carobear1

I LOVE these podcasts!!! I was kind of dreading the techno version I had found and now I'm on week 3 (did week 2 twice) and am always excited to hear something on one of your lists I haven't heard for a while! Like Missy Elliott – Gossip Folks..ha ha! I also listen to these on my train home some days (ignoring the running cues of course). Thanks for putting these together....
cali

Hey can you do some 1/2 marathon training work outs? That would be awesome and your choice of music is right on target. Thanks.
suzdawg

I would, but I'm not even sure how I'd go about creating a training podcast for those kind of races. I'd need some assistance...
Michelle

Will these podcasts work if I am doing the Conservative C25K?
suzdawg

I'm not familiar with the Conservative C25K...
Happypanda

Thank you for making these, I wouldn't have gotten through the C25K without you!!! But now I don't know how to keep running - would you consider making more 30 min runs?
suzdawg

I had thought about continuing the process and doing 30, 33, 35, 38 etc. runs, but hadn't received much feedback. Perhaps I will this year!
Amy

how do we download these from the page on your RSS feed? Every time I click on one, it just opens up a new page with QuickTime Player in it to play the music. I can't figure out how to download them. Thanks!
Suz

Right-click and save
need2runbad

nevermind, I figured it out! Thanks for doing this!!! You're awesome!
need2runbad

ok, so I've made a little progress... When I subscribed to the post via Tunes I was able to get the new week 4 (the Michael Jackson tribute), but that's it...
need2runbad

Hi! I just got an ipod, just for this, and I can't figure out how to get this from my computer to my ipod. I downloaded week 1 and I can hear it play on my computer, but I can't get it to over over to iTunes. Everything else on my computer did it automatically. What am I doing wrong?? Any help would be greatly appreciated!! Thank you so much for putting this together! I love the music!!
kathy

This is SO great, Suze! I love the music, I love your inspiring little cheers, and I love the tutorials (I'm sort of computer-illiterate, so I need all the help I can get!). You make it all fun and easy. I ran TWO 5Ks this summer....hey, when are you going to up it to a 10K workout?! :)
dimons

Just found these running podcasts and love them. After persisting with Robert until week 6 I'm so glad to have an alternative..almost considering starting at week one again just for the music.

Have you considered putting together a final podcast for people who finish the c25k program and who would love to have a 45 minute mp3 running soundtrack to continue their running with. It would be very much appreciated. Thanks again.
Janie Seal

Could you get rid of the incorrect podcasts please (so people don't download them from the various blog pages) and just have one page with the latest and correct podcasts on it. ie, This one is missing the Michael Jackson redo (which you have on a separate page for some reason)

It would things much simpler and less confusing for us..

Thank you for all your work!
Suz

I'm really busy and have multiple online commitments. I haven't had time to redo this page. That is why the RSS Feed is linked at the very top of the page and has been since Day 1. That has everything up-to-date and properly functioning. The contents of this page is purely cosmetic. Refer to the RSS Feed as the absolute authority on my podcasts. Sorry.

http://feeds.feedburner.com/suzcouchto5k
dspartindestin

I downloaded all of your podcasts to my computer, but it is not allowing me to put them on my ipod. Can you help me figure out what to do?
janaandjdjanaandjd

drag and drop onto your playlist or music library
emily

Thanks for keeping it fresh and upbeat. I'm still on week 1 but having fun!
facebook-1101494069

have just found this workout, just what i need to get me back on track xxkeep it up
Lisa Smith

Thanks so much for this... I'm on week 7 now. You did a great job!
I was wondering if you would consider making a HIIT podcast with timed fast music then slow or just a voice over every time one needs to switch from high intensity to low intensity. Everything I'm reading lately, and my trainer, recommends this for quick maximum fat loss.
Thanks!!!
cindy

Add me to the list of people thanking you! This is exactly what I was hoping to find. . .I've tried and failed C25K several times but this is going to help me out! Just got back from my first one and feel great! :)
Lauren

Thank you so much for making these! I was sooo not looking forward to nine weeks of electronic music. Now C25K actually seems like something I will stick to.
katie

I'm starting this very soon and really appreciate your podcasts!! Thanks so much
CJ

LOVE it! Your music keeps me going. I just turned 40 and my friends are all fired up about doing a 5K. Your podcast are the only thing that motivates me. I have three small children, my oldest is 4, and listening to this music really makes me feel like it is all about me for a few minutes. Thanks!
Melba

Thanks for creating these mixes! Seriously, Suz... your mixes are the only thing getting me to follow an exercise routine consistently. Wish I discovered this before I got married 'cause I gave up exercising and resigned myself to being a 25lbs overweight bride. *LOL*
Shweta

OMG, do you have the cutest voice or what?
Shweta

Thank you so much for doing this! This music is WAY better for me than the techno stuff.
Lisa

I am so LOVING your mixes! I'm passing your link on to people from 2 different C25K message boards I've been participating in! It's like you took my all time fave songs from my own ipod and created these fantastic mp3s for me to run to! Thanks so much and good luck to you in everything you do!
guy

thanks
Candice

This is awesome! Thank you! I've been listening to Robert's for awhile, and his music does get to me after awhile.
Erika

THANK YOU SO MUCH FOR SHARING YOUR LISTS!!! I was having trouble making my own and could not find any other lists that I liked until I found yours. I really love your idea to redo week 4 with a MJ remix; looking forward to it.

You rock!
Mel

Hi Suze,
I'm loving your podcasts.
I just finished week 4 and found it hard. There seems to be an extra runand walk in there compared to the Cool runnings couch to 5k program. Is this right or am i imagining it?
Suz

Oh my goodness, Mel! I had not noticed! I must have misunderstood Robert Ullery's breakdown of the Week 4 run. I re-downloaded his and listened to his cues and you are absolutely right! These podcasts have been up for a year and downloaded thousands of times. Man! I suck!

I am going to redo Week 4 (it needed it anyway) with the right intervals. And as a tribute to Michael Jackson, it's going to be a MJ only podcast. Look for it in a couple of days and thank you soooo much for pointing my error out!

SORRY EVERYONE!
Laura

this is amazing! thanks so much
WD

You rock!
Lauren

Thank you so much for doing this! I did week 4 twice (it was sooo hard for me!) and am about to start week 5...this means that I've been running for 6 weeks now! Never have I run this much and it's all because ofyour music! Thank you, thank you!
Doc

Suz, thank you for compiling these songs and giving prompts throughout so a beginner like me will know when to run and when to walk. I will "officially" begin the program on tomorrow. Now that I have these tunes, I know I can successfully complete the program. I'll write later to let you know how things are going!!!!
Alesha

ohhh thank you SO much for sharing these! I'm just getting started and I've only found LAME lists so far. These are fab.
Carolyn

Thanks girl.
Christen

I just wanted to thank you for posting these podcasts! I ran my first 5K in 4 years last Sunday. I took 9 MINUTES (!!!!) off of my time!

This was the best! Thanks...
~Christen
grovvystiles

Suz, week 4 was awesome. i missed the cues, but not too much. I'm on week 6 now. week 5 was a killer! ten minutes! but i did it. today, my guy decided to start.... i made him listen to week 4 and he was sold. off he went, dying after week one but happy. really, your podcast has totally been my motivation to keep up with this program. Good for Ullrey for coming up with this concept, but i couldn't have listened to that music for the full 9 weeks. I'm a toronto working mom, turning 40 this year, and totally ready to get to 5ks. rock on, sister!
Sharm

Hi there! I was directed to your blog from a message board I frequent, and I just wanted to say THANK YOU for making these! I had also used Robert Ullrey's podcasts before, and while I love his idea, the music was always lacking. You've picked some great songs, and so I hope I can get back into the groove of training. My goal is to run a real 5k by the fall -- hope I can do it!

Thanks again. :)
MsCoyote

I just started week 3 and am so psyched to find your podcast!
Pat

I'm on week 3 and can't thank you enough for the great music and the motivation! I am telling everyone about you! Great job!
Lisa

Great idea- just what I was looking for. Thank you for making them.
I'm a 41 year old mom in Vancouver Canada. This will make my running must more enjoyable.
Cheers-
Lisa
Kaye

awesome Thank you so much - The music I like with the cues I need. Thanks Again
BullyMomma

Thanks Suz! I just finished week 2 & as a non-runner I really am enjoying your playlists! I've surprised myself in the fact that I actually CAN run! Looking forward to weeks 3-9.
Lauren

Thank you so much for sharing your podcasts! I just finished week 3, which is AMAZING for me. (I'm kid of a compulsive workout quitter) I would not be this far in the program without them! Thanks again!
BuzzMama

I just got through week 6. I did the 25 minute run today. I LOVE that you added in a Bonus "Walking on Sunshine". When you chimed in to tell me that I had one more minute I would have kissed you if you were standing right in front of me!!!! I am running about 7/10 mile per 10 minutes, so not at the 10-minute mile. I am going to drive my route today to see how far I got in 25 minutes. Thank you for inspiring me! :)

BuzzMama
Tess

Awesome! I just started the program today and it was annoying looking down at my stop watch the whole time. This is very helpful and you chose great music, thanks for sharing!
Carla

The Week 1 podcast was great and I can't wait to start week 2. Thank you for making this available!
Lori

Love your version of C25K! I so appreciate you taking the time to do this and share it! My sister and I are both doing it - I'm on week 6 and she's on week 8. I turned her one to your podcasts, then I got a sinus infection and couldn't start right away! I keep updating my progress on Facebook, now I have a bunch of other soccer moms in my neighborhood listening to you! What a blessing to have found you!
Jennifer

Your podcasts are great. They are really helping me get through a plateau. Thanks for making them available.
mmkkpp321

Suz...thank you so much for these. The music is awesome and your voice sounds just fine. I originally did this program with Robert's podcast last year and was grateful to find your version.

BuzzMama...I am also a 37-year old white gal with an iPod that indicates otherwise, and I'm also just starting week 5 now. How coincidental to see your post just as I was starting mine!
Jennifer

Funny, I'm a 36 year old white girl who is loving these mixes too!
BuzzMama

Suz - I LOVE this Couch25K podcast! I may look like a 37-year old white girl, but if you listen to my iPod you might question that!!! HAHAHAHAHAHA I just started week four. I was so tired that I wanted to stop but then The Rockafella Skank came on and how on earth am I supposed to give up on that? NO WAY!

Thank you so much. I love it when you pipe in and tell me what to do. :)
kidsleepy

Hi Suz - Thanks so much for making these podcasts! They're helping me out a lot, and when I hear some of your song choices on the radio I have a Pavlovian response and want to start running :)

I was wondering what program you used to make your podcasts? I'd like to make some with my own music choices if it's not too hard.
slee22

Ok, I just finished the week 2 workout. I love the music you used and it's totally motivating and so much easier than trying to look at a stopwatch and keep track. I'm trying to run my first 5K on May 9, and I think I'll be able to do it using your playlists to train! I think you could make money off of this!!! Thanks again!
slee22

Awesome, thanks for doing this!!
Suz

You're both very much welcome! I couldn't make it through either until I made these last year. I not only completed the training, but I ran my first 5k in mid-August! Good luck! :)
RookieRider

Thank you so much for taking the time to create this podcast. I really enjoy the music. Maybe this time I'll make it through the C25K.
grandy1996

Now, I'm excited! I have tried to finish this coach to 5K for months and have failed every time. I can't wait to get to the gym this morning! Thank you!

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