The final day of week 1 and we will be repeating what we did on day 1 and 2. Remember all the time on your feet and distance you cover adds up and will help building your endurance.

We are two days in and still taking it nice and gentle. Today we shall repeat what we did on day one. Your muscles may ache but that is normal so get your headphones on and let's take you through day 2.

Week 1 is all about getting your started running very gently. We will start with 60 second running intervals with enough time to get your breath back. Remember this is not about pace, we shall build pace later. For now get your headphones on, hit play and lets's get you on your journey to running 5K in 8 weeks.

Hi and welcome to the Virtual Running Mate 5k programme. Congratulations on taking your first step towards an amazing journey as you embark on your quest of running 5 kilometres non stop.

I am David and over the course of the next eight weeks I will guide you through a series of runs and exercises that will help you work towards your goal of achieving just that.

Running is a great way to improve your physical and mental health and research has shown that only 30 minutes of vigorous activity three times a week can have a significant positive effect on your health and well being.