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

The Guardian Guide to Running podcast: Beginner - week 7

Follow our eight-week podcast training programme to improve your fitness, stamina and overall wellbeing. Download the entire series via iTunes or stream it on Acast

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

The Guardian Guide to Running podcast: Beginner - week 1

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

The Guardian Guide to Running podcast: Beginner - week 3

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

The Guardian Guide to Running podcast: Beginner - week 5

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

The Guardian Guide to Running podcast: Beginner - week 4

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

The Guardian Guide to Running podcast: Beginner - week 7

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