This week's episode will guide you through Week 1 of the 12 week beginners programme, a great way to build up your running if you have never done any running before, or perhaps have had a long break from running. The structure for week 1 is 5 mins walking to warm up followed by a 60 seconds run then a 90 second recover walk. You'll repeat the run and recovery 8 times in total then you'll get time at the end to walk to cool down, have a stretch and grab a drink. If you're not following the beginners programme just ignore the cues and enjoy the conversation.

Our guest for this week's episode is the lovely Tilly. Tilly is a Cambridge local and undergraduate student at Loughborough University. She has been a super keen runner from a young age (and a very good one at that) and is passionate about sharing her experience of running and the amazing community that running can offer with others. You can find Tilly on Instagram @theconfusedbadger (don't ask!) and her lovely Nice Running community @nicerunning

Good luck, enjoy and don't forget to connect with us and let us know how you're finding the programme and the podcast. We are @letsrungirls on Facebook, Twitter and Instagram.