Getting Healthy with Iroquois Social Songs using the 'Couch to 5k' program.

Ohwejagehka: Hadegaenage:•ohwejagehka.com

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.

Last refreshed: August 26th, 2025 at 4:51 PM ⓘ

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Episodes

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.

Dec 18, 2011•41 min

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.

Dec 18, 2011•39 min

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.

Dec 18, 2011•36 min

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.

Dec 18, 2011•37 min

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.

Dec 18, 2011•32 min

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.

Dec 17, 2011•34 min

Week 3

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.

Dec 01, 2011•27 min

Week 2

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.

Nov 30, 2011•31 min

Week 1

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.

Nov 29, 2011•30 min

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