Episode from the podcastCouch to 5K (C25K) 5K101.com

(Week 7-2 Supplement) 5K101 Couch to 5K Training

Released Wednesday, 18th November 2009
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This is the supplemental workout for Week 7 of the 5K101 5K training program and was designed to assist runners in making the transition from 12 minute jogging intervals to a full 30 minutes.
In this supplemental workout, we will run for 20 minutes followed by 5 minutes of recovery at a brisk walk for 2 intervals and wrap it up with a 5 minute cool down walk.  Run this drill as many times as you need until you are comfortable moving on the Week 8.
The 5K101 training program by Running Mate is a running program designed to assist beginning runners train to run a 5K from scratch using podcasts set to music with integrated verbal coaching using proven running techniques.
For a hard copy look at this program, please visit our website @ http://www.5K101.com. Also, be sure to join our Facebook group "Running Mate Media" and follow us on Twitter under username @Runningmate1.
Music from Week 4-2 was contributed by DJ Discovery (aka Leigh Apted) as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatune.com