http://ohwejagehka.com/running/ en-us ℗ & © 2011 - Ohwejagehka: Hadegaenage: 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. Ohwejagehka: Hadegaenage: 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. 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. Ohwejagehka: Hadegaenage: info@ohwejagehka.com no 1 1 Various Artists This is week 1 and starts with a 5 minute warmup walk before 8 sets of 60 second jogs and 90 second walks and ends with a 5 minute cool walk. This is week 1 and starts with a 5 minute warmup walk before 8 sets of 60 second jogs and 90 second walks and ends with a 5 minute cool walk. This is week 1 and starts with a 5 minute warmup walk before 8 sets of 60 second jogs and 90 second walks and ends with a 5 minute cool walk. . http://ohwejagehka.com/rss/mp3/Getting-Healthy-with-Iroqois-Social-Songs-Week-1.mp3 Tue, 29 Nov 2011 19:00:00 GMT 30:26 Couch to 5k, Week 1, Getting Healthy with Iroquoian Social Songs, Iroquois, Six Nations, Ohwejagehka: Hadegaenage: 2 2 Various Artists This is week 2 and starts with a 5 minute warmup walk before 6 sets of 90 second jogs and 2 minutes walks and ends with a 5 minute cool walk. This is week 2 and starts with a 5 minute warmup walk before 6 sets of 90 second jogs and 2 minutes walks and ends with a 5 minute cool walk. This is week 2 and starts with a 5 minute warmup walk before 6 sets of 90 second jogs and 2 minutes walks and ends with a 5 minute cool walk. http://ohwejagehka.com/rss/mp3/Getting-Healthy-with-Iroqois-Social-Songs-Week-2.mp3 Wed, 30 Nov 2011 19:00:00 GMT 30:53 Couch to 5k, Week 2, Getting Healthy with Iroquoian Social Songs, Iroquois, Six Nations, Ohwejagehka: Hadegaenage: 3 3 Various Artists This is week 3 and starts with a 5 minute warmup walk before 2 sets of 90 second jogs, walk for 90 seconds, then jogging for 3 minutes, and walking for three minutes, and ends with a 5 minute cool walk. This is week 3 and starts with a 5 minute warmup walk before 2 sets of 90 second jogs, walk for 90 seconds, then jogging for 3 minutes, and walking for three minutes, and ends with a 5 minute cool walk. This is week 3 and starts with a 5 minute warmup walk before 2 sets of 90 second jogs, walk for 90 seconds, then jogging for 3 minutes, and walking for three minutes, and ends with a 5 minute cool walk. http://ohwejagehka.com/rss/mp3/Getting-Healthy-with-Iroqois-Social-Songs-Week-3.mp3 Thu, 1 Dec 2011 19:00:00 GMT 26:46 Couch to 5k, Week 3, Getting Healthy with Iroquoian Social Songs, Iroquois, Six Nations, Ohwejagehka: Hadegaenage: 4 4 Various Artists 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. 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. 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. http://ohwejagehka.com/rss/mp3/Getting-Healthy-with-Iroqois-Social-Songs-Week-4.mp3 Sat, 17 Dec 2011 19:00:00 GMT 33:41 Couch to 5k, Week 4, Getting Healthy with Iroquoian Social Songs, Iroquois, Six Nations, Ohwejagehka: Hadegaenage: 5 5 Various Artists 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. 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. 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. http://ohwejagehka.com/rss/mp3/Getting-Healthy-with-Iroqois-Social-Songs-Week-5.mp3 Sun, 18 Dec 2011 07:00:00 GMT 32:28 Couch to 5k, Week 5, Getting Healthy with Iroquoian Social Songs, Iroquois, Six Nations, Ohwejagehka: Hadegaenage: 6 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. Various Artists 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. 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. http://ohwejagehka.com/rss/mp3/Getting-Healthy-with-Iroqois-Social-Songs-Week-6.mp3 Sun, 18 Dec 2011 13:00:00 GMT 36:37 Couch to 5k, Week 6, Getting Healthy with Iroquoian Social Songs, Iroquois, Six Nations, Ohwejagehka: Hadegaenage: 7 7 Various Artists 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. 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. 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. http://ohwejagehka.com/rss/mp3/Getting-Healthy-with-Iroqois-Social-Songs-Week-7.mp3 Sun, 18 Dec 2011 16:00:00 GMT 36:23 Couch to 5k, Week 7, Getting Healthy with Iroquoian Social Songs, Iroquois, Six Nations, Ohwejagehka: Hadegaenage: 8 8 Various Artists 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. 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. 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. http://ohwejagehka.com/rss/mp3/Getting-Healthy-with-Iroqois-Social-Songs-Week-8.mp3 Sun, 18 Dec 2011 19:00:00 GMT 39:06 Couch to 5k, Week 8, Getting Healthy with Iroquoian Social Songs, Iroquois, Six Nations, Ohwejagehka: Hadegaenage: 9 9 Various Artists 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. 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. 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. http://ohwejagehka.com/rss/mp3/Getting-Healthy-with-Iroqois-Social-Songs-Week-9.mp3 Sun, 18 Dec 2011 21:00:00 GMT 41:15 Couch to 5k, Week 9, Getting Healthy with Iroquoian Social Songs, Iroquois, Six Nations, Ohwejagehka: Hadegaenage: