Couch to 5k


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, 80,833 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, 34,526 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, 27,929 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, 19,008 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, 15,012 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, 20,650 hits)


  Week 5 Podcast (Part 2) - Teen Pop Mix #1 (30.7 MiB, 17,671 hits)


  Week 5 Podcast (Part 3) - Teen Pop Mix #1 (31.7 MiB, 18,321 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, 18,208 hits)


  Week 6 Podcast (Part 2) - 80s Mix #1 (32.4 MiB, 15,591 hits)


  Week 6 Podcast (Part 3) - 80s Mix #1 (35.9 MiB, 15,700 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, 16,479 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, 15,413 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, 15,772 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, 11,039 hits)

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Week 1 Playlist, 2011 Faves Mix #1
1. Black Eyed Peas – I Gotta Feeling
2. Diddy-Dirty Money – Hello Good Morning
3. Cascada – Evacuate The Dance Floor
4. Cee-Lo – F*ck You
5. Enrique Iglesias – I Like It
6. Taio Cruz – Dynamite
7. Chris Brown – Yeah 3x
8. Flo Rida – Sugar

  Couch to 5k Week 1 Podcast - 2011 Faves Mix #1 (28.9 MiB, 9,513 hits)

Week 2 Playlist, 2011 Faves Mix #2
1. Katy Perry – Firework
2. Lady Gaga – Telephone Ft. Beyonce
3. Kevin Rudolf – Let It Rock Ft. Lil Wayne
4. Britney Spears – Hold It Against Me
5. Jay Sean – Down Ft. Lil Wayne
6. Adele – Rolling In The Deep
7. P!nk – Raise Your Glass
8. Pitbull – Give Me Everything Ft. Ne-Yo, AfroJack & Nayer
9. Chris Brown – Pass Out Ft. Eva Simons

  Couch to 5k Week 2 Podcast - 2011 Faves Mix #2 (30.9 MiB, 6,262 hits)

Week 3 Playlist, Rihanna Mix #1
1. Hard
2. S&M
3. Rude Boy
4. Breakin’ Dishes
5. Disturbia
6. Only Girl
7. Don’t Stop The Music

  Couch to 5k Week 3 Podcast - Rihanna Mix #1 (25.1 MiB, 5,224 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?

  • Anonymous

    Which one? Could be a temporary server blip…

  • http://twitter.com/debslosingit Debra Wilson

    I found your pod casts several months ago and downloaded them, and just finally started the program.  Your music picks are so much better than some of the others out there! I just finished week one today. :)

  • Ron Williams

    Thanks Suz!  These look awesome!
     

  • Kaiadaniels

    Suzy my 11 year old son want to do this with me but as much as I like most of the music it is very inappropriate for him.  Would you create one for the younger generation of runners.  Perhaps a few songs like Katy Perry Firework, Fireflies, We are the champions, we will rock you etc…  If you are not interested in creating one for them could you tell me how I can make him one.  
    Thank you!!!

  • Guest

    Could you do a one direction one or tell me how?

  • C.D. Beatrice Clay

    AWESOME! I am starting today and just hearing snippets of the music has me excited. I am deathly afraid of running but want to do it so bad. FInger crossed, and I am OFF! THANKS SO MUCH!

  • Jackee De Campo

    Hi Suz,

    I am on week 8 of this program and i have never run ever in my life. I had a bub 4 and a half months ago and always wanted to run and i am doing it – WOW. Your pod casts are brilliant and have really helped me through this program. I have downloaded the 5k to 10k running program as well – so excited, its really addictive :) SOOOO i just wanted to say a big thankyou and i am recommending this site to everyone i know that wants to start running!! Keep up the great work!!

  • Lu Whitehouse

    Loving your playlists! I was only saying to a friend the other day that there needs to be a Rihanna C25K playlist and then I found yours :) Thanks (Lu from Australia)

  • claire

    Thanks for making me want to run- this is so awesome….