9本のエピソード
Getting Healthy with Iroquois Social Songs using the 'Couch to 5k' program. Ohwejagehka: Hadegaenage:
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- 健康／フィットネス
The program is designed for the beginner or non-active person to be able to jog/run for 30 minutes straight or approximately a 5k distance using Iroquoian Social Songs backing the timed, spoken instructions.
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Week 9
This is week 9 and starts with a 5 minute warmup walk before a 30 minute jog and ends with a 5 minute cool walk.
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Week 8
This is week 8 and starts with a 5 minute warmup walk before a 28 minute jog and ends with a 5 minute cool walk.
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Week 7
This is week 7 and starts with a 5 minute warmup walk before a 25 minute jog and ends with a 5 minute cool walk.
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Week 6
This is week 6. Each day has a different routine and starts and ends with a 5 min. walk. Day 1 has a 5 min. jog, 3 min. walk, 8 min. jog, 5 min. walk, and 5 min. jog. Day 2 has a 10 min. jog, 3 min. walk, and 10 min. jog. Day 3 has a 25 min. jog.
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Week 5
This is week 5. Each day has a different routine and starts and ends with a 5-minute walk. Day 1 has three sets of 5 minute runs and 3 minute walks. Day 2 has two sets of 8 minute runs and a 5 minute walk. Day 3 has one 20 minute run with no walks.
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Week 4
This is week 4 and starts with a 5 minute warmup walk before 2 sets of 3 minute jogs, 90 seconds walks, 5 minute jogs, and 2.5 minute walk and ends with a 5 minute cool walk.