I know some of you have posted my page on message boards and the like so if that's how you found me, Welcome! Hope you enjoy these. I have a few left to do, but this is a good start for anyone wanting something to help them not look at their watch during the intervals.
I started doing my own podcasts for the Couch to 5k because then I was guaranteed to hear music I liked. Many of the other podcasts out there are awesome but are pretty techno heavy. Suz's are a lot like mine if you want some other pop/hip hop options. In fact, her podcasts were what inspired me to do some of my own!
*Note: The music used in my podcasts is from my personal library and is only for personal use. The music and podcasts are not for public broadcast.
*See below for track listings.
Week 1.1 - Limelinx
Week 1.2 - Limelinx
Week 2.1 - Limelinx
Week 2.2 - Limelinx
Week 3.1 - Limelinx
Week 3.2 - Limelinx
Week 3.3 - Limelinx
Week 4.1 - Limelinx
Week 4.2 - Limelinx
Week 5.1 - Limelinx
Week 5.2 - Limelinx
Week 5.3 - Limelinx
Week 6.1 - Limelinx
Week 6.2 - Limelinx
Week 7.1 - Limelinx
Week 8.1 - Limelinx
Don't forget to visit Suz's page, DJ Steveboy's page and Robert's page for additional Couch to 5k podcast options. For you ipod touch and iphone users, there is a cool app called C25K - go to
where you can use your own music and he gives you the cues to switch.
Week 1.1
Damaged - Danity Kane
No One - Alicia Keys
Pop - NSync
Kiss Kiss - Chris Brown
Good Luck - Basement Jaxx
Mercy - Duffy
Je Veux Te Voir - Yelle
Staying Alive - Wyclef Jean
Everytime We Touch - Cascada
Heaven Must Have Sent You - Bonnie Pointer
Fergalicious - Fergie
Back to Black - The Rumble Strips
Just A Little While - Janet Jackson
Automatic - Pointer Sisters
Hey Boy, Hey Girl - Chemical Bros.
I Feel For You - Prince
Run - Gnarls Barkley
Cool it Now - New Edition
Week 1.2
Mamma Mia - Abba
We Close Our Eyes - Go West
New Thrash - Sublime
Papas Got a Brand New Bag - James Brown
Way - Diplo vs MIA
Alfie - Lily Allen
Hot Lunch Jam - Fame Sndtrk
SOS - Rihanna
Rock Your Body - Justin Timberlake
Free Your Mind - En Vogue
Hard To Handle - Black Crowes
Girlfriend in a Coma - The Smiths
Keep Your Head - The Ting Tings
Kung Fu Fighting - Carl Douglas
Gotta Get Thru This - Daniel Bedingfield
Roller Skating Jam - De la Soul
Let Me Clear My Throat - DJ Kool
All Night Long - Lionel Richie
Week 2.1
Smoke 2 Joints - Sublime
Scarlet Begonias - Sublime
Boogie Oogie Oogie - A Taste of Honey
Jessie's Girl - Rick Springfield
Forgot About Dre - Dr Dre
Heroes - David Bowie
BOB - Outkast
Umi Says - Mos Def
Crazy in Love - Beyonce
Around The Way Girl - LL Cool J
Roc Boys - Jay Z
Don't Stop Believin' - Journey
C'mon Ride The Train - Quad City DJ's
Always Something There To Remind Me - Naked Eyes
Week 2.2
Jamming - Bob Marley
Soul Machine - Cee Lo Green
Block Rockin' Beats - Chemical Bros
Superstar - Lupe Fiasco
Gettin' Jiggy Wit It - Will Smith
Caught Up - Usher
It's Raining Men - The Weather Girls
No Diggity - Blackstreet
You Really Got Me - The Kinks
Me and Those Dreamin Eyes of Mine - D'angelo
Nice and Slow (remix) - Usher
Signed, Sealed, Delivered - Stevie Wonder
Nobody's Supposed to Be Here (remix) - Deborah Cox
Right as Rain - Adele
Week 3.1
Alphabet Street - Prince
It's Not Right But It's Okay (remix) - Whitney Houston
You Oughta Know - Alanis Morissette
Girlfriend (remix) - Avril Levigne
Staying Alive - Wyclef Jean
Jukebox - The Flirts
Deeper and Deeper - Madonna
C'mon, Shake It - MC Shy D
My Love - Justin Timberlake
Week 3.2
Boston - Vampire Weekend
Power To Move Ya - Ziggy Marley
Just Fine - Mary J Blige
Express Yourself - Madonna
Wanna Be Startin' Something - Michael Jackson
The Way You Move - Outkast
Ex-Girlfriend - No Doubt
In My Pocket - The Cat Empire
Ghetto Music - Outkast
My Boo - Ghostown DJs
Week 3.3
Hung Up - Madonna
Firestarter - Prodigy
Sweetest Girl - Wyclef Jean
Dazzey Duks - Duice
In da Club - 50 Cent
Ugly - Bubba Sparxx
Baila Me - Gypsy Kings
Bug a Boo - Destiny's Child
Milkshake - Kelis
Week 4.1 (Explicit)
Slave 4 U - Britney Spears
Song 2 - Blur
Whatz Up, Whatz Up - LA Sno
Black Sweat - Prince
Smack My Bitch Up - Prodigy
If You Believe in Having Sex - 2 Live Crew
Push It - Salt n Pepa
Bills Bills Bills - Destiny's Child
Break Stuff - Limp Bizkit
It's Tricky - Run DMC
Week 4.2
Can I Get A.... - Jay Z
Da Dip - Freak Nasty
The World Should Revolve Around Me - Little Jackie
Tambourine - Eve
I See You Baby - Groove Armada
Brass Monkey - Beastie Boys
Bounce - Timbaland
Naughty Girl - Beyonce
Get It Shawty - Lloyd
Whoomp There It Is - Tag Team
Week 5.1
It Takes Two - Rob Base
Poison - Bell Biv Devoe
I Want You Back - Jackson 5
In My Pocket - The Cat Empire
Girlfriend (remix) - Avril Levigne
Southern Hospitality - Ludacris
Week 5.2
Doo Wop - Lauryn Hill
Iko Iko (remix) - Diplo
Let Me Clear My Throat - DJ Kool
Funky Cold Medina (remix) - Tone Loc
Rumors (remix) - Timex Social Club
Hot in Herre - Nelly
Eye of The Tiger - Survivor
Blister in the Sun - Violent Femmes
Week 5.3
What a Girl Wants - Christina Aguilera
Oochie Coochie - MC Brains
Fascinated (remix) - Company B
Electric Youth (remix) - Debbie Gibson
Two of Hearts (remix) - Stacey Q
Week 6.1
I'm Outta Love - Anastacia
Let's Groove - Earth, Wind & Fire
I'm Too Sexy (remix) - Right Said Fred
Lights Out - Santogold
Viva La Vida - Coldplay
Baby I'm a Star - Prince
Hella Good - No Doubt
In da Club - 50 Cent
Gold Digger (remix) - Kanye West
Week 6.2
Me Against The Music - Britney Spears
We Got The Beat - The Go Go's
The Metro - Berlin
Ain't No Other Man - Christina Aguilera
Because We Can - Fatboy Slim
Jump - Madonna
Good Luck - Basement Jaxx
What You Waiting For - Gwen Stefani
Kick - INXS
Week 7.1
Ignition Remix - R Kelly
If It's Lovin' That You Want - Rihanna
One More Time - Daft Punk
Stronger - Kanye West
2 Legit 2 Quit - Hammer
Good Vibrations - Marky Mark & The Funky Bunch
White Lines - Grandmaster Flash & Marley Marl
Week 8.1
Break My Stride - Matthew Wilder
99 Red Balloons - Nena
Closer - Neyo
Forever - Chris Brown
In The Ayer - Flo Rida
Green Light - John Legend
New Workout Plan- Kanye West
B.O.B. - Outkast
4 Minutes - Madonna w/JT
Don't forget to visit Suz's page, DJ Steveboy's page and Robert's page for additional Couch to 5k podcast options. For you ipod touch and iphone users, there is a cool app called C25K - go to
where you can use your own music and he gives you the cues to switch.Week 1.1
Damaged - Danity Kane
No One - Alicia Keys
Pop - NSync
Kiss Kiss - Chris Brown
Good Luck - Basement Jaxx
Mercy - Duffy
Je Veux Te Voir - Yelle
Staying Alive - Wyclef Jean
Everytime We Touch - Cascada
Heaven Must Have Sent You - Bonnie Pointer
Fergalicious - Fergie
Back to Black - The Rumble Strips
Just A Little While - Janet Jackson
Automatic - Pointer Sisters
Hey Boy, Hey Girl - Chemical Bros.
I Feel For You - Prince
Run - Gnarls Barkley
Cool it Now - New Edition
Week 1.2
Mamma Mia - Abba
We Close Our Eyes - Go West
New Thrash - Sublime
Papas Got a Brand New Bag - James Brown
Way - Diplo vs MIA
Alfie - Lily Allen
Hot Lunch Jam - Fame Sndtrk
SOS - Rihanna
Rock Your Body - Justin Timberlake
Free Your Mind - En Vogue
Hard To Handle - Black Crowes
Girlfriend in a Coma - The Smiths
Keep Your Head - The Ting Tings
Kung Fu Fighting - Carl Douglas
Gotta Get Thru This - Daniel Bedingfield
Roller Skating Jam - De la Soul
Let Me Clear My Throat - DJ Kool
All Night Long - Lionel Richie
Week 2.1
Smoke 2 Joints - Sublime
Scarlet Begonias - Sublime
Boogie Oogie Oogie - A Taste of Honey
Jessie's Girl - Rick Springfield
Forgot About Dre - Dr Dre
Heroes - David Bowie
BOB - Outkast
Umi Says - Mos Def
Crazy in Love - Beyonce
Around The Way Girl - LL Cool J
Roc Boys - Jay Z
Don't Stop Believin' - Journey
C'mon Ride The Train - Quad City DJ's
Always Something There To Remind Me - Naked Eyes
Week 2.2
Jamming - Bob Marley
Soul Machine - Cee Lo Green
Block Rockin' Beats - Chemical Bros
Superstar - Lupe Fiasco
Gettin' Jiggy Wit It - Will Smith
Caught Up - Usher
It's Raining Men - The Weather Girls
No Diggity - Blackstreet
You Really Got Me - The Kinks
Me and Those Dreamin Eyes of Mine - D'angelo
Nice and Slow (remix) - Usher
Signed, Sealed, Delivered - Stevie Wonder
Nobody's Supposed to Be Here (remix) - Deborah Cox
Right as Rain - Adele
Week 3.1
Alphabet Street - Prince
It's Not Right But It's Okay (remix) - Whitney Houston
You Oughta Know - Alanis Morissette
Girlfriend (remix) - Avril Levigne
Staying Alive - Wyclef Jean
Jukebox - The Flirts
Deeper and Deeper - Madonna
C'mon, Shake It - MC Shy D
My Love - Justin Timberlake
Week 3.2
Boston - Vampire Weekend
Power To Move Ya - Ziggy Marley
Just Fine - Mary J Blige
Express Yourself - Madonna
Wanna Be Startin' Something - Michael Jackson
The Way You Move - Outkast
Ex-Girlfriend - No Doubt
In My Pocket - The Cat Empire
Ghetto Music - Outkast
My Boo - Ghostown DJs
Week 3.3
Hung Up - Madonna
Firestarter - Prodigy
Sweetest Girl - Wyclef Jean
Dazzey Duks - Duice
In da Club - 50 Cent
Ugly - Bubba Sparxx
Baila Me - Gypsy Kings
Bug a Boo - Destiny's Child
Milkshake - Kelis
Week 4.1 (Explicit)
Slave 4 U - Britney Spears
Song 2 - Blur
Whatz Up, Whatz Up - LA Sno
Black Sweat - Prince
Smack My Bitch Up - Prodigy
If You Believe in Having Sex - 2 Live Crew
Push It - Salt n Pepa
Bills Bills Bills - Destiny's Child
Break Stuff - Limp Bizkit
It's Tricky - Run DMC
Week 4.2
Can I Get A.... - Jay Z
Da Dip - Freak Nasty
The World Should Revolve Around Me - Little Jackie
Tambourine - Eve
I See You Baby - Groove Armada
Brass Monkey - Beastie Boys
Bounce - Timbaland
Naughty Girl - Beyonce
Get It Shawty - Lloyd
Whoomp There It Is - Tag Team
Week 5.1
It Takes Two - Rob Base
Poison - Bell Biv Devoe
I Want You Back - Jackson 5
In My Pocket - The Cat Empire
Girlfriend (remix) - Avril Levigne
Southern Hospitality - Ludacris
Week 5.2
Doo Wop - Lauryn Hill
Iko Iko (remix) - Diplo
Let Me Clear My Throat - DJ Kool
Funky Cold Medina (remix) - Tone Loc
Rumors (remix) - Timex Social Club
Hot in Herre - Nelly
Eye of The Tiger - Survivor
Blister in the Sun - Violent Femmes
Week 5.3
What a Girl Wants - Christina Aguilera
Oochie Coochie - MC Brains
Fascinated (remix) - Company B
Electric Youth (remix) - Debbie Gibson
Two of Hearts (remix) - Stacey Q
Week 6.1
I'm Outta Love - Anastacia
Let's Groove - Earth, Wind & Fire
I'm Too Sexy (remix) - Right Said Fred
Lights Out - Santogold
Viva La Vida - Coldplay
Baby I'm a Star - Prince
Hella Good - No Doubt
In da Club - 50 Cent
Gold Digger (remix) - Kanye West
Week 6.2
Me Against The Music - Britney Spears
We Got The Beat - The Go Go's
The Metro - Berlin
Ain't No Other Man - Christina Aguilera
Because We Can - Fatboy Slim
Jump - Madonna
Good Luck - Basement Jaxx
What You Waiting For - Gwen Stefani
Kick - INXS
Week 7.1
Ignition Remix - R Kelly
If It's Lovin' That You Want - Rihanna
One More Time - Daft Punk
Stronger - Kanye West
2 Legit 2 Quit - Hammer
Good Vibrations - Marky Mark & The Funky Bunch
White Lines - Grandmaster Flash & Marley Marl
Week 8.1
Break My Stride - Matthew Wilder
99 Red Balloons - Nena
Closer - Neyo
Forever - Chris Brown
In The Ayer - Flo Rida
Green Light - John Legend
New Workout Plan- Kanye West
B.O.B. - Outkast
4 Minutes - Madonna w/JT
56 comments:
Love the podcasts! And you get a shout out for your *Note.
These are great! Thanks so much for doing this. The music really helps keep me motivated.
Thank you so much for these!! I love them and I can't wait to try it out on my run/walk tonight! I am in week 1 of the Couch to 5k program. :)
these are so great. I downloaded week one last weekend and it's made it so much easier to go on my walk/runs! Thanks so much for sharing
Thanks for the great music. You are awesome!
Thanks for the podcasts! They keep me moving :)
I love what you have done and would love to put these on my ipod but every time I click on the Limelinx link it shows me a preview and if I click on download it takes me to another page. What am I doing wrong??????
Cheers
Michelle
Hey Michelle -
You aren't doing anything wrong. You have to click download again on the second page and it will bring you to the page where you finally can download the mix. If you still have problems, email me at gonicoleyourself@mac.com
Good luck!
Sounds great, do you give us the cues when to walk and run though? Or is it just the music?
OMG! Wow...these are great Nicole. Thanks so much for sharing. I am in week 1 and your music is so much better than the high-tech programs I found ♥
The music looks great...unfortunately, everytime I hit dl, I get an error page, which indicates that the site cant be reached. Any ideas? Thanks!
-Deena
Hey D -
Which ones are giving you problems? I'm not getting any error pages when I click on the links...
Good news, I got it to work. I think it was a temporary issue. Thanks again!
Something is wrong with downloading these. After it takes me to the second page, I select download & then it redirects me to different website pages--I never get the download.
do these include warm up and cool down or just the run and walk/jog parts??
do these include warm up and cool down or just the run and walk/jog parts??
looks great but do you give us the cues when to walk and run though? Or is it just the music?
thanks!
Anonymous #1 - Have you tried again? Are you still having issues? You have to hit download three times I think.
Anonymous #2 and #3 - These include the 5 minute warm up, but don't generally include cool down unless the workout called for it. They do include cues when to walk/run and a cue when you're all done.
Hope this helps!
After the warm up, do I start with walking or jogging? Thanks so much!
We are supposed to run 3x a week right? If this is so, am I correct in assuming that for week 1 there are 2 different music track options?
Anon 1: it follows the couch to 5k so once the 5 min warmup is over you start jogging.
Anon 2: yes its 3x a week so I tried to at least have two options for music so it wouldn't get too old. I wanted to do a podcast for each one, but clearly that didn't happen. Try Suz's podcasts for similar music options.
I placed both anonymous that you just answered! Thanks-
Kelli
This is fantastic. I did this training once before, but have been on the couch all winter. It's great to have the cues. I used to write down the program on my hand and I was glued to my watch, this will really ease the stress. Thank you!!!
This is fantastic - I stumbled upon your podcasts and i'm so excited I can't tell you. Thank you thank you thank you!
High five!
Meredith
wow. i just did my first workout with your podcast. i have tried c25k once before but got terribly annoyed with having to watch the time. i get bored easily so the variety helps with that.
such a simple thing made such a huge difference for me and i think i may be able to stick with it this time!
thanks for doing this...i am sure it was time-consuming, but it's very appreciated.
you totally rawk, girl. love that we have the EXACT same taste in music.
i've never actually finished the program but i've gotten close - week 7.
i'm totally committed this time...although i feel sheepish having to start from the beginning AGAIN!
montra with me -
YOU CAN DO IT
YOU CAN DO IT
YOU CAN DO IT
YOU MIGHT DO IT
bwahahahaha
Thank you so much for these! Love the music and they make it so much easier to do the program.
why is there only 8 weeks when its a 9 week program??
Hi everyone! Glad you're enjoying the podcasts...
Anonymous? Um... it's cause I never finished doing the podcasts. Whoopsie.
Thank you so much for these! I'm on week 2 and these have been a huge benefit so far!
I hope you don't ever get tired of hearing how wonderful this is. I recently lost 50 pounds (have another 50 to go) and have gotten off the elliptical trainer and onto a treadmill. I read about C25K and then found your podcasts. AMEN SISTER! Thank you thank you thank you. Look for something coming from your Amazon wish list soon! The work you put into this must've been massive.
LOVE LOVE LOVE IT!
SUPHU!!! You are amazing. I'm dying to hear how you lost the 50 and what you're doing for the rest. I have hit such a plateau and I'm trying to kick my own behind back into focus. I have about 20 lbs to go. Grrr! Any guidance would be so helpful.
And the Amazon gift list? I'm beyond appreciative. Just glad you like the music. Now I reallly have to get the rest done!
GNY, I have a CRAZY excel spreadsheet that I built that tracks my food intake. I have conditional formatting on it so that it turns red/green depending on if I'm "in the zone" or not.
It does the calorie/fat/prot/carb ratio for me and charts my progress. It has a food diary, excer diary, mood diary and some charts/stats. (OK, I'm a nerd)
I track every bite that goes in my mouth. 15% fat, 35% protein, 50% carbs. I have a food list that has the nutritional content of everything I eat, and if it's not on my list, it's on calorieking.com as well as on the packaging.
I joined a gym and hired a personal trainer. Expensive yes, but not near as expensive as heart surgery! I am worth it, as Loreal says.
Don't be mislead though, my 50 lbs is a drop in my bucket. I have A LONG way to go.
Now, how can I get my spreadsheet to you?
These are so great, thanks! I've been listening to the Ullrey ones so far but as I'm not really into techno some of them do get a little monotonous. I've been wishing I had a podcast with upbeat pop music, so these are perfect! You rule!
Lori, in London (UK)
Suphu, email me! gonicoleyourself@mac.com
Also- I got my gift today. You are seriously SO thoughtful. I'm excited to get my healthy jew cooking on!
Thank you! I just started and today's walk/jog outside with your podcast was fantastic. So much better than my first workout on the treadmill, obsessively checking the clock!
What program did you use to make the podcast? I want to try and make a couple for myself. Started the C25K this week and used your podcast. Made the time go by so fast and I enjoyed myself.
Jeff - I made them with Garageband on my Mac.
Question for anyone else.... my last name is being publicly mentioned on blogs, forums, etc. Can anyone tell me how they found out what my last name was?
Nicole, they found out your name by your playlist. When it is downloaded into iTunes your name is listed under artist.
Hallie's Mom - THANK YOU. Wow, for someone who considers themselves to be a smart girl, I'm kind of a moron huh?
:)
I can't tell you thank you enough for taking the time to make this! I have tried to do this program a couple of times but always get so bored with the runs. The music is SO helpful and makes the time go by quickly. THANK YOU!!
I'm on Week 6 now and have loved using your podcasts! I've never really enjoyed running, but as a musician it's really motivating to have something I can move my feet to and get my mind into instead of thinking about RUNNING. Thanks!
Thank you so much for doing this! I first did the C25K program six years ago, back before ipods and podcasts, and it was SOOOO boring, staring at my stopwatch the entire time. I'm now getting back into the program and this is just what I need to get me motivated. Your music is so much better than the techno stuff, which isn't my taste. Thanks again!
Thank you for the great mix of music, your songs really keep me going@
Thank you so much for the podcast. They have really helped me get with the program.
I LOVE how you have scary Darth Vader cues that make me afraid to NOT keep running and that you don't announce how far/long we'll be going, which doesn't allow me to psyche myself out ... awesome podcasts. Thanks so much for sharing!
Are your podcasts only for Ipods or can they be used for any MP3 player? Sorry for the dumb question..
Perhaps I'm just dim....what are the cues? I'm listening but not hearing anything. When do I run, when do I stop running. LOL
LOL Nevermind. Apparently I hadn't listened long enough. So when I hear 5, 4, 3, 2, 1, 0 I start running?
Love, Love, LOVE these podcasts! Thanks so much!
Just started great music. The cues are the changes in the tempo of the music, Right? Just clarifying.
Got it. 543210 Love the music cant wait to get started.
Nicole, these are just awesome! The Ullrey one's are just too techno-y fo rme, and make me not want to run. I was browsing the net for a way to make my own, and found yours. Thanks so much! I still might make and share some at a later date, but as it is, I'm enjoying just getting out and running.
I starting singing along at one point! You go girl!
Hi Nicole thanks for the post...i tried to download and attempted more than 3 times by clicking the link and it kept doing the same thing. What am i doing wrong? Is the link still active?
Thank you,Nicole. The podcast is so refreshing :)
Just found your site, and I'm PSYCHED! I just did 3.1 and it's absolutely perfect. Yay, yay, yay!
I'm going to link to you on my blog, hope that's OK.
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