http://www.kissmyblackass.org/podcasts (c) 2012 KissMyBlackAss.orgrunning,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgeHealth/Fitness & NutritionSuzyesrunning,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgeSuz's 'From 5k to 10k' Running PodcastA follow-up to my Couch to 5k podcast, I created this custom plan to help you move from running a 5k to 10k in just 9 weeks. You will run intervals to the soundtrack of my favorite 90s hip-hop and R&B jams.Subscribe with PodnovaSubscribe with NewsGatorSubscribe with NetvibesSubscribe with PageflakesSubscribe with My Yahoo!Subscribe with ODEOSubscribe with GoogleSubscribe with Live.comSubscribe with Podcast ReadySubscribe with WikioA follow-up to my Couch to 5k podcast, I created this custom plan to help you move from running a 5k to 10k in just 9 weeks. You will run intervals to the soundtrack of my favorite 90s hip-hop and R&B jams. http://feedproxy.google.com/~r/From5kTo10K/~3/bf1cvnYsyV0/From_5k_to_10k_-_Week_9_Podcast.mp3 From 5k to 10k: Week 9 is simply one hour long run set to a playlist including Salt n Pepa, Cypress Hill, Wreckx n Effect, En Vogue, Timbaland and Magoo, Blackstreet, Mariah Carey and more. (Running Time: 1:10:59)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/bf1cvnYsyV0" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 9 is simply one hour long run set to a playlist including Salt n Pepa, Cypress Hill, Wreckx n Effect, En Vogue, Timbaland and Magoo, Blackstreet, Mariah Carey and more. (Running Time: 1:10:59)SuzFrom 5k to 10k: Week 9 is simply one hour long run set to a playlist including Salt n Pepa, Cypress Hill, Wreckx n Effect, En Vogue, Timbaland and Magoo, Blackstreet, Mariah Carey and more. (Running Time: 1:10:59)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_9_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/_YmYDN6VNuM/From_5k_to_10k_-_Week_8_Day_3_Podcast.mp3 From 5k to 10k: Week 8, Day 3 contains two 30 minute runs with a 1 minute walking recovery in between set to a playlist including Marky Mark and the Funky Bunch, Coolio, En Vogue, Blackstreet, Foxy Brown, New Edition, LL Cool J and more. (Running Time: 1:14:03)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/_YmYDN6VNuM" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 8, Day 3 contains two 30 minute runs with a 1 minute walking recovery in between set to a playlist including Marky Mark and the Funky Bunch, Coolio, En Vogue, Blackstreet, Foxy Brown, New Edition, LL Cool J and more. (Running Time: 1:SuzFrom 5k to 10k: Week 8, Day 3 contains two 30 minute runs with a 1 minute walking recovery in between set to a playlist including Marky Mark and the Funky Bunch, Coolio, En Vogue, Blackstreet, Foxy Brown, New Edition, LL Cool J and more. (Running Time: 1:14:03)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_8_Day_3_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/FxxeA0PVNOo/From_5k_to_10k_-_Week_8_Day_2_Podcast.mp3 From 5k to 10k: Week 8, Day 2 contains two 30 minute runs with a 2 minute walking recovery in between set to a playlist including Marky Mark and the Funky Bunch, Coolio, En Vogue, Blackstreet, Foxy Brown, New Edition, LL Cool J and more. (Running Time: 1:14:03)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/FxxeA0PVNOo" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 8, Day 2 contains two 30 minute runs with a 2 minute walking recovery in between set to a playlist including Marky Mark and the Funky Bunch, Coolio, En Vogue, Blackstreet, Foxy Brown, New Edition, LL Cool J and more. (Running Time: 1:SuzFrom 5k to 10k: Week 8, Day 2 contains two 30 minute runs with a 2 minute walking recovery in between set to a playlist including Marky Mark and the Funky Bunch, Coolio, En Vogue, Blackstreet, Foxy Brown, New Edition, LL Cool J and more. (Running Time: 1:14:03)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_8_Day_2_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/saNjElGpPkI/From_5k_to_10k_-_Week_8_Day_1_Podcast.mp3 From 5k to 10k: Week 8, Day 1 contains two 30 minute runs with a 5 minute walking recovery in between set to a playlist including Marky Mark and the Funky Bunch, Coolio, En Vogue, Blackstreet, Foxy Brown, New Edition, LL Cool J and more. (Running Time: 1:14:25)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/saNjElGpPkI" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 8, Day 1 contains two 30 minute runs with a 5 minute walking recovery in between set to a playlist including Marky Mark and the Funky Bunch, Coolio, En Vogue, Blackstreet, Foxy Brown, New Edition, LL Cool J and more. (Running Time: 1:SuzFrom 5k to 10k: Week 8, Day 1 contains two 30 minute runs with a 5 minute walking recovery in between set to a playlist including Marky Mark and the Funky Bunch, Coolio, En Vogue, Blackstreet, Foxy Brown, New Edition, LL Cool J and more. (Running Time: 1:14:25)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_8_Day_1_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/_GknXltIvxk/From_5k_to_10k_-_Week_7_Day_3_Podcast.mp3 From 5k to 10k: Week 7, Day 3 is a long 50 minute run set to a playlist including 2Pac, Boyz II Men, Blackstreet, Snoop Dogg, Black Sheep, Bobby Brown and more. (Running Time: 1:01:06)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/_GknXltIvxk" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 7, Day 3 is a long 50 minute run set to a playlist including 2Pac, Boyz II Men, Blackstreet, Snoop Dogg, Black Sheep, Bobby Brown and more. (Running Time: 1:01:06)SuzFrom 5k to 10k: Week 7, Day 3 is a long 50 minute run set to a playlist including 2Pac, Boyz II Men, Blackstreet, Snoop Dogg, Black Sheep, Bobby Brown and more. (Running Time: 1:01:06)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_7_Day_3_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/jXie_MQO6v4/From_5k_to_10k_-_Week_7_Day_2_Podcast.mp3 From 5k to 10k: Week 7, Day 2 contains two 25 minute runs with a 2 minute walking recovery in between set to a playlist including 2Pac, Boyz II Men, Blackstreet, Snoop Dogg, Black Sheep, Bobby Brown and more. (Running Time: 1:02:57)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/jXie_MQO6v4" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 7, Day 2 contains two 25 minute runs with a 2 minute walking recovery in between set to a playlist including 2Pac, Boyz II Men, Blackstreet, Snoop Dogg, Black Sheep, Bobby Brown and more. (Running Time: 1:02:57)SuzFrom 5k to 10k: Week 7, Day 2 contains two 25 minute runs with a 2 minute walking recovery in between set to a playlist including 2Pac, Boyz II Men, Blackstreet, Snoop Dogg, Black Sheep, Bobby Brown and more. (Running Time: 1:02:57)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_7_Day_2_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/Ai3Op05kbhQ/From_5k_to_10k_-_Week_7_Day_1_Podcast.mp3 From 5k to 10k: Week 7, Day 1 contains two 25 minute runs with a 5 minute walking recovery in between set to a playlist including 2Pac, Boyz II Men, Blackstreet, Snoop Dogg, Black Sheep, Bobby Brown and more. (Running Time: 1:05:28)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/Ai3Op05kbhQ" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 7, Day 1 contains two 25 minute runs with a 5 minute walking recovery in between set to a playlist including 2Pac, Boyz II Men, Blackstreet, Snoop Dogg, Black Sheep, Bobby Brown and more. (Running Time: 1:05:28)SuzFrom 5k to 10k: Week 7, Day 1 contains two 25 minute runs with a 5 minute walking recovery in between set to a playlist including 2Pac, Boyz II Men, Blackstreet, Snoop Dogg, Black Sheep, Bobby Brown and more. (Running Time: 1:05:28)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_7_Day_1_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/EcHXqFfUEBs/From_5k_to_10k_-_Week_6_Day_3_Podcast.mp3 From 5k to 10k: Week 6, Day 3 alternates three 20 minute runs with a 1 minute walking recovery set to a playlist including MC Hammer, Monica, Tupac, Tony! Toni! Tone!, Cypress Hill, Montell Jordan and more. (Running Time: 1:14:49)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/EcHXqFfUEBs" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 6, Day 3 alternates three 20 minute runs with a 1 minute walking recovery set to a playlist including MC Hammer, Monica, Tupac, Tony! Toni! Tone!, Cypress Hill, Montell Jordan and more. (Running Time: 1:14:49)SuzFrom 5k to 10k: Week 6, Day 3 alternates three 20 minute runs with a 1 minute walking recovery set to a playlist including MC Hammer, Monica, Tupac, Tony! Toni! Tone!, Cypress Hill, Montell Jordan and more. (Running Time: 1:14:49)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_6_Day_3_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/lE7RZuxLFJc/From_5k_to_10k_-_Week_6_Day_2_Podcast.mp3 From 5k to 10k: Week 6, Day 2 alternates three 20 minute runs with a 2 minute walking recovery set to a playlist including MC Hammer, Monica, Tupac, Tony! Toni! Tone!, Cypress Hill, Montell Jordan and more. (Running Time: 1:11:20)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/lE7RZuxLFJc" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 6, Day 2 alternates three 20 minute runs with a 2 minute walking recovery set to a playlist including MC Hammer, Monica, Tupac, Tony! Toni! Tone!, Cypress Hill, Montell Jordan and more. (Running Time: 1:11:20)SuzFrom 5k to 10k: Week 6, Day 2 alternates three 20 minute runs with a 2 minute walking recovery set to a playlist including MC Hammer, Monica, Tupac, Tony! Toni! Tone!, Cypress Hill, Montell Jordan and more. (Running Time: 1:11:20)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_6_Day_2_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/EQgIlJ4l1lU/From_5k_to_10k_-_Week_6_Day_1_Podcast.mp3 From 5k to 10k: Week 6, Day 1 alternates three 20 minute runs with a 3 minute walking recovery set to a playlist including MC Hammer, Monica, Tupac, Tony! Toni! Tone!, Cypress Hill, Montell Jordan and more. (Running Time: 1:16:56)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/EQgIlJ4l1lU" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 6, Day 1 alternates three 20 minute runs with a 3 minute walking recovery set to a playlist including MC Hammer, Monica, Tupac, Tony! Toni! Tone!, Cypress Hill, Montell Jordan and more. (Running Time: 1:16:56)SuzFrom 5k to 10k: Week 6, Day 1 alternates three 20 minute runs with a 3 minute walking recovery set to a playlist including MC Hammer, Monica, Tupac, Tony! Toni! Tone!, Cypress Hill, Montell Jordan and more. (Running Time: 1:16:56)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_6_Day_1_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/GZPYK5x3Jik/From_5k_to_10k_-_Week_5_Day_3_Podcast.mp3 From 5k to 10k: Week 5, Day 3 is just one long 45 minute run! No intervals today! Set to a playlist including LL Cool J, Digital Underground, Will Smith, Vanilla Ice, Prince, Color Me Badd and more. (Running Time: 57:48)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/GZPYK5x3Jik" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 5, Day 3 is just one long 45 minute run! No intervals today! Set to a playlist including LL Cool J, Digital Underground, Will Smith, Vanilla Ice, Prince, Color Me Badd and more. (Running Time: 57:48)SuzFrom 5k to 10k: Week 5, Day 3 is just one long 45 minute run! No intervals today! Set to a playlist including LL Cool J, Digital Underground, Will Smith, Vanilla Ice, Prince, Color Me Badd and more. (Running Time: 57:48)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_5_Day_3_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/7V7LjCS1X_I/From_5k_to_10k_-_Week_5_Day_2_Podcast.mp3 From 5k to 10k: Week 5, Day 2 alternates three 15 minute runs with a 1 minute walking recovery set to a playlist including LL Cool J, Digital Underground, Will Smith, Vanilla Ice, Prince, Color Me Badd and more. (Running Time: 57:43)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/7V7LjCS1X_I" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 5, Day 2 alternates three 15 minute runs with a 1 minute walking recovery set to a playlist including LL Cool J, Digital Underground, Will Smith, Vanilla Ice, Prince, Color Me Badd and more. (Running Time: 57:43)SuzFrom 5k to 10k: Week 5, Day 2 alternates three 15 minute runs with a 1 minute walking recovery set to a playlist including LL Cool J, Digital Underground, Will Smith, Vanilla Ice, Prince, Color Me Badd and more. (Running Time: 57:43)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_5_Day_2_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/4DR0wRx16Sk/From_5k_to_10k_-_Week_5_Day_1_Podcast.mp3 From 5k to 10k: Week 5, Day 1 alternates three 15 minute runs with a 3 minute walking recovery set to a playlist including LL Cool J, Digital Underground, Will Smith, Vanilla Ice, Prince, Color Me Badd and more. (Running Time: 1:01:39)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/4DR0wRx16Sk" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 5, Day 1 alternates three 15 minute runs with a 3 minute walking recovery set to a playlist including LL Cool J, Digital Underground, Will Smith, Vanilla Ice, Prince, Color Me Badd and more. (Running Time: 1:01:39)SuzFrom 5k to 10k: Week 5, Day 1 alternates three 15 minute runs with a 3 minute walking recovery set to a playlist including LL Cool J, Digital Underground, Will Smith, Vanilla Ice, Prince, Color Me Badd and more. (Running Time: 1:01:39)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_5_Day_1_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/hCKSkb6zay8/From_5k_to_10k_-_Week_4_Podcast.mp3 From 5k to 10k: Week 4 features one long 20 minute run bookended by two 10 minute runs set to a playlist including Heavy D, Kris Kross, Blackstreet, Janet Jackson, SWV, RuPaul and more. (Running Time: 55:47)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/hCKSkb6zay8" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 4 features one long 20 minute run bookended by two 10 minute runs set to a playlist including Heavy D, Kris Kross, Blackstreet, Janet Jackson, SWV, RuPaul and more. (Running Time: 55:47)SuzFrom 5k to 10k: Week 4 features one long 20 minute run bookended by two 10 minute runs set to a playlist including Heavy D, Kris Kross, Blackstreet, Janet Jackson, SWV, RuPaul and more. (Running Time: 55:47)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_4_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/cQbstO_R9dA/From_5k_to_10k_-_Week_3_Day_3_Podcast.mp3 From 5k to 10k: Week 3, Day 3 includes one 12 minute and two 15 minute runs with 1 minute walking recoveries set to a playlist including Naughty By Nature, Skee-Lo, Arrested Development, Puff Daddy, Onyx, LL Cool J and more. (Running Time: 55:38)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/cQbstO_R9dA" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 3, Day 3 includes one 12 minute and two 15 minute runs with 1 minute walking recoveries set to a playlist including Naughty By Nature, Skee-Lo, Arrested Development, Puff Daddy, Onyx, LL Cool J and more. (Running Time: 55:38)SuzFrom 5k to 10k: Week 3, Day 3 includes one 12 minute and two 15 minute runs with 1 minute walking recoveries set to a playlist including Naughty By Nature, Skee-Lo, Arrested Development, Puff Daddy, Onyx, LL Cool J and more. (Running Time: 55:38)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_3_Day_3_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/6_iI50eZyEA/From_5k_to_10k_-_Week_3_Day_2_Podcast.mp3 From 5k to 10k: Week 3, Day 2 includes two 12 and a 15 minute run with 1 minute walking recoveries set to a playlist including Naughty By Nature, Skee-Lo, Arrested Development, Puff Daddy, Onyx, LL Cool J and more. (Running Time: 51:59)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/6_iI50eZyEA" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 3, Day 2 includes two 12 and a 15 minute run with 1 minute walking recoveries set to a playlist including Naughty By Nature, Skee-Lo, Arrested Development, Puff Daddy, Onyx, LL Cool J and more. (Running Time: 51:59)SuzFrom 5k to 10k: Week 3, Day 2 includes two 12 and a 15 minute run with 1 minute walking recoveries set to a playlist including Naughty By Nature, Skee-Lo, Arrested Development, Puff Daddy, Onyx, LL Cool J and more. (Running Time: 51:59)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_3_Day_2_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/XlmpXEujNLA/From_5k_to_10k_-_Week_3_Day_1_Podcast.mp3 From 5k to 10k: Week 3, Day 1 includes a 10, 12, and 15 minute run with 1 minute walking recoveries set to a playlist including Naughty By Nature, Skee-Lo, Arrested Development, Puff Daddy, Onyx, LL Cool J and more. (Running Time: 51:54)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/XlmpXEujNLA" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 3, Day 1 includes a 10, 12, and 15 minute run with 1 minute walking recoveries set to a playlist including Naughty By Nature, Skee-Lo, Arrested Development, Puff Daddy, Onyx, LL Cool J and more. (Running Time: 51:54)SuzFrom 5k to 10k: Week 3, Day 1 includes a 10, 12, and 15 minute run with 1 minute walking recoveries set to a playlist including Naughty By Nature, Skee-Lo, Arrested Development, Puff Daddy, Onyx, LL Cool J and more. (Running Time: 51:54)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_3_Day_1_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/eAufnXapUf8/From_5k_to_10k_-_Week_2_Day_3_Podcast.mp3 From 5k to 10k: Week 2, Day 3 features 4 repititions of a 12 minute run and a 2 minute walking recovery set to a playlist including Jade, House of Pain, Notorious BIG, Will Smith, TLC, Dru Hill and more. (Running Time: 1:05:04)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/eAufnXapUf8" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 2, Day 3 features 4 repititions of a 12 minute run and a 2 minute walking recovery set to a playlist including Jade, House of Pain, Notorious BIG, Will Smith, TLC, Dru Hill and more. (Running Time: 1:05:04)SuzFrom 5k to 10k: Week 2, Day 3 features 4 repititions of a 12 minute run and a 2 minute walking recovery set to a playlist including Jade, House of Pain, Notorious BIG, Will Smith, TLC, Dru Hill and more. (Running Time: 1:05:04)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_2_Day_3_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/Gd4bhwkIAyE/From_5k_to_10k_-_Week_2_Day_2_Podcast.mp3 From 5k to 10k: Week 2, Day 2 features 3 repititions of a 12 minute run and a 1 minute walking recovery set to a playlist including Jade, House of Pain, Notorious BIG, Will Smith, TLC, and more. (Running Time: 48:54)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/Gd4bhwkIAyE" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 2, Day 2 features 3 repititions of a 12 minute run and a 1 minute walking recovery set to a playlist including Jade, House of Pain, Notorious BIG, Will Smith, TLC, and more. (Running Time: 48:54)SuzFrom 5k to 10k: Week 2, Day 2 features 3 repititions of a 12 minute run and a 1 minute walking recovery set to a playlist including Jade, House of Pain, Notorious BIG, Will Smith, TLC, and more. (Running Time: 48:54)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_2_Day_2_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/SBz4yfsWhBg/From_5k_to_10k_-_Week_2_Day_1_Podcast.mp3 From 5k to 10k: Week 2, Day 1 features 3 repititions of a 12 minute run and a 2 minute walking recovery set to a playlist including Jade, House of Pain, Notorious BIG, Will Smith, TLC, and more. (Running Time: 53:18)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/SBz4yfsWhBg" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 2, Day 1 features 3 repititions of a 12 minute run and a 2 minute walking recovery set to a playlist including Jade, House of Pain, Notorious BIG, Will Smith, TLC, and more. (Running Time: 53:18)SuzFrom 5k to 10k: Week 2, Day 1 features 3 repititions of a 12 minute run and a 2 minute walking recovery set to a playlist including Jade, House of Pain, Notorious BIG, Will Smith, TLC, and more. (Running Time: 53:18)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_2_Day_1_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/DmOp51AchPQ/From_5k_to_10k_-_Week_1_Day_3_Podcast.mp3 From 5k to 10k: Week 1, Day 3 returns to just one 30 minute run set to a playlist including Boyz II Men, TLC, Tag Team, Arrested Development, and more. (Running Time: 43:00)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/DmOp51AchPQ" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 1, Day 3 returns to just one 30 minute run set to a playlist including Boyz II Men, TLC, Tag Team, Arrested Development, and more. (Running Time: 43:00)SuzFrom 5k to 10k: Week 1, Day 3 returns to just one 30 minute run set to a playlist including Boyz II Men, TLC, Tag Team, Arrested Development, and more. (Running Time: 43:00)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_1_Day_3_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/t5Jmkmnx-Qg/From_5k_to_10k_-_Week_1_Day_2_Podcast.mp3 From 5k to 10k: Week 1, Day 2 alternates 10 minute runs with a 1 minute recovery intervals, 4 times, set to a playlist including Boyz II Men, TLC, Tag Team, Arrested Development, and more. (Running Time: 54:33)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/t5Jmkmnx-Qg" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 1, Day 2 alternates 10 minute runs with a 1 minute recovery intervals, 4 times, set to a playlist including Boyz II Men, TLC, Tag Team, Arrested Development, and more. (Running Time: 54:33)SuzFrom 5k to 10k: Week 1, Day 2 alternates 10 minute runs with a 1 minute recovery intervals, 4 times, set to a playlist including Boyz II Men, TLC, Tag Team, Arrested Development, and more. (Running Time: 54:33)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_1_Day_2_Podcast.mp3 http://feedproxy.google.com/~r/From5kTo10K/~3/c7X6iAihdrk/From_5k_to_10k_-_Week_1_Day_1_Podcast.mp3 From 5k to 10k: Week 1, Day 1 alternates 10 minute runs with 2 minute recovery intervals, 4 times, set to a playlist including Boyz II Men, TLC, Tag Team, Arrested Development, and more. (Running Time: 54:52)<img src="http://feeds.feedburner.com/~r/From5kTo10K/~4/c7X6iAihdrk" height="1" width="1"/> SuzyesFrom 5k to 10k: Week 1, Day 1 alternates 10 minute runs with 2 minute recovery intervals, 4 times, set to a playlist including Boyz II Men, TLC, Tag Team, Arrested Development, and more. (Running Time: 54:52)SuzFrom 5k to 10k: Week 1, Day 1 alternates 10 minute runs with 2 minute recovery intervals, 4 times, set to a playlist including Boyz II Men, TLC, Tag Team, Arrested Development, and more. (Running Time: 54:52)running,training,podcasts,10k,intervals,workouts,instructions,fitness,suz,bridgehttp://www.kissmyblackass.org/audio/From_5k_to_10k_-_Week_1_Day_1_Podcast.mp3 en-us(c) 2012 KissMyBlackAss.orgSuzadultSuz's 'From 5k to 10k' Running Podcast