Running Rocks List 1: 6 Minute Repeats

Published on November 11th, 2011

Every week I have one or two work outs by myself on a treadmill with music. Running outside with other people or racing is awesome, but I also cherish my “running music work outs.” So I’m going start posting them and try to be as regular as I am with my workouts. Finding good running music can be very tricky. Read my explanations of good running music, why I always try to run at the 180 bpm cadence and an archive of 180 bpm running songs elsewhere on this site for deeper explanation.

6 Minute Reps Behind Brian Eno

A lot of my speed intervals lately have been relatively short, so today I wanted to do something that sustained the speed a bit longer. Therefore I put roughly 6 min of songs for the “speed” intervals with a song in between as rest.

You can find the complete playlist on jog.fm
http://jog.fm/users/lady_southpaw/workout-playlists/6-min-repeats

1. “Lost Souls” by the Doves
I love this Brit Rock band. They are post Oasis, Radiohead contemporaries and their songs tend to be equally depressing and anthemic. This is intended to be the warm-up so take it easy in all of it melancholic glory. The bpm clocks in at 92 so keep the form and stride very tight and short. I started off at a 6.0 on the treadmill and cranked it up to a 6.7 (9 min mile pace) when I started feeling warmed up.

2. “Brian Eno” by MGMT
This was a new addition to my running roster and a new favorite! It’s very even and comfortable for keeping a nice even pace. This is still part of the warm-up and I kept this at a consistent 9 min mile pace.

3. “The Distance” by Cake
Now the speed begins! This is a running music classic. It’s a perfect tempo at 90 (which easily doubles under your feet to 180.) Jog.fm has it as 91, but that 1bpm really doesn’t make a noticeable difference. The theme behind the song is also great. I did this one at a 8:13 min/mile pace (7.3) today. I was going for more of a “tempo” run. I would recommend cranking it up to whatever feels “comfortably hard.”

4. “No Way Back” by the Foo Fighters
I’m getting amped up about the Foo Fighters coming to Madison Square Garden soon. They make some awesome music for working out. I pumped this up to an 8 min/mile pace (7.5)

5. “Scar Tissue” by the Red Hot Chili Peppers
This is the first “rest” song. I took it down to 6.0 and then back up to 6.7 as I recovered. I have this one on my iTunes, unfortunately Rhapsody doesn’t have Chili Peppers (one of the few major label hold-outs) so if you’re streaming you may need to substitute something else here.

6. “Black Math” by the White Stripes
The White Stripes kick off the second speed interval. Jog.fm has this song at 176 bpm but it feels pretty close to 180 to me. There are a few slightly irregular but overall it’s a great rocking song for some speed.

7. “American Idiot” by Green Day

This is one of my favorite songs for cranking up the speed. I ran the 8:13 min pace for “Black Math” then when I got to American idiot I cranked it up to an 8 min pace, 7.5 on the treadmill and then up again to 7.7, a 7:50 min pace, before the end of the song.

8. “Hurt Like Mine” by Black Keys
The Black Keys have been blowing up the last couple years. I saw them at Bonnaroo last spring and they were fantastic. This is my first attempt at fitting them into a playlist. This song is nice for a cool rest.

9. “Pinhead” by the Ramones
I’ve been obsessed with the Ramones lately, this is the first song in my Ramones block. Since the songs are short, I could fit 3 songs into a 6-ish min rep. I decided to up the anti and start on 7.5, the 8 min pace.

10. “Cretin Hop” by the Ramones

Both “Pinhead” and “Cretin Hop” have counting sections within the songs. These are fun points to really sync up and get your steps right on beat. I pumped this up to a 7.8, a 7:42 pace.

11. “Judy is a Punk” by the Ramones

By the end of the “Cretin Hop” I seriously considered taking a break because I was pushing a bit too hard. However, when Judy came on I decided to push through it, I even managed to increase it to my original plan on ending on 8.0, a 7:30 min/mile pace. As soon as this 1 minute 33 second song came to an end I was cooked! I had to bring it down to a walk and get a heart rate before continuing to the cool down. *Note this song is not 108 bpm as it appears in the jog.fm playlist. I tapped it out to a perfect 90/180 bpm.

12. “Cloudy” by Simon and Garfunkle

This is an old favorite song. When I was analyzing my iTunes library I was surprised to find it at a 92 bpm tempo. It is perfect to chill out as a cool down song.

According to my treadmill I did 4.5 mile in 39:30. However, who knows how accurate treadmills really are. I included my paces more as a guide to changes in effort level. Take all actual numbers with a grain of salt, this workout can be done at any pace by adjusting the pace faster or slower. The tempo of the songs is good for synchronizing steps which stay the same regardless of pace. Ignore the paces on Jog.fm. According to their data you should be at around a 7 min pace to run 90 bpm, but this is just not true. You can run 180 bpm at a slow pace, it just means your stride will be very short.

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