This week's episode features the Tracey Self, one of the Chesterton Let's Run Girls leaders and Dani's main running buddy.  In the episode, Tracey shares how she got into running, what she's learned from her own running as well as from leading the groups and what surprise joys running has brought her. 

This week's episode will guide you through Week 4 of our 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 4 is 5 mins walking to warm up followed by a 3 minute run then a 90 second recovery walk, you'll then run for 5 minutes, followed by a 2 and a half minute recovery walk. You'll repeat this once more bringing you to a total of 4 runs 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.

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.