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YORKITEER's Photo YORKITEER Posts: 353
8/29/11 1:46 P

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Thanks! I found it! Sounds good!

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SAVAGE2001's Photo SAVAGE2001 SparkPoints: (5,045)
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8/22/11 5:03 P

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Yorkiteer,

I found mine on the podcast list on i-tunes. It is free. It is a nine week program.

Las Cruces, NM

Rio Grande 5K: 31:25
BAILEYS7OF9's Photo BAILEYS7OF9 SparkPoints: (135,249)
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8/22/11 2:26 P

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Google Gateway to 8K and you should find it.

I did this and used Suz's podcasts, but last I checked she did not have past week 4.
www.kissmyblackass.org





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YORKITEER's Photo YORKITEER Posts: 353
8/22/11 1:47 P

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Where do you find this program? Sounds good!


 current weight: 146.4 
 
176
165.75
155.5
145.25
135
SAVAGE2001's Photo SAVAGE2001 SparkPoints: (5,045)
Fitness Minutes: (6,589)
Posts: 24
8/22/11 8:52 A

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This is a follow-up to the C25K I finished earlier this month. I ran a 5K shortly after and planning on another race this fall. Unforturnately I'm going through a kitchen remodel so the next few weeks are going to be a challenge.

Finished week 1 on Sunday with a run through some foothills. It was a tough run but a nice change from the usual flat terrain I run during the week.

The Gateway to 8K podcast lists bpm and have heard from other posts that the bpm are a bit too fast. I have found that they are a bit too slow. If I extend my stride than maybe I can match the beat but it seems unnatural. I think I'll keep ignoring the bpm and stick with my short, quick stride.

Edited by: SAVAGE2001 at: 8/22/2011 (08:54)
Las Cruces, NM

Rio Grande 5K: 31:25
SAVAGE2001's Photo SAVAGE2001 SparkPoints: (5,045)
Fitness Minutes: (6,589)
Posts: 24
8/22/11 8:45 A

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Gateway to 8K Week 1

5-min warm-up

Run 7 min.
Walk 1 min.

Run 7 min.
Walk 1 min.

Run 7 min.
Walk 1 min.

Run 7 min.
Walk 1 min.

5-min. cooldown

Las Cruces, NM

Rio Grande 5K: 31:25
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