lemon, the PodRunner mixes are made for the C25K program, which is a common training plan. So, yes, the mixes go with the training plan from Cool Running. They're free and you just load them onto your mp3 player however you usually do. There's also another set of mixes through the iTunes store by Ulrey, which are also free. Follow the plan and you'll be running for 30 minutes by 9 weeks.