depending on what your doing with the output, i recommend using a 1uF cap. and pin 8-7 100k pot, and pin 7-6 2ohm resistor
i have not had any problems with burnt pots. and it will give you 45hz too about 2.1khz, convenient range for what i do...
however it comes with the proviso of the pin 3 output pulses are on average 95% duty on, good for driving a 4017,
and the pin 2 out is perfect for driving opamps because its a very straight up sawtooth.