Beginner: the Guardian guide to running

Welcome to our new running guide series: the hard work starts here! Download the entire series via iTunes

It's another mix of running and walking as we continue the training programme. Download the entire series via iTunes

You'll be running for longer and taking fewer recovery breaks in this fifth week of the training programme. Download the entire series via iTunes

It's the halfway stage, so prepare to push yourself further than before. Download the entire series via iTunes

This week's challenge is to run for 20 minutes, non-stop. Download the entire series via iTunes

This week, it's a 25-minute run with no recovery walks. Download the entire series via iTunes

It's the final run of this training proramme – 30 minutes with no breaks. Download the entire series via iTunes

It's a mix of 90 second runs and two-minute recovery walks this week. Download the entire series via iTunes

Follow our 8-week podcast training programme to improve your fitness, stamina and overall wellbeing