Beginner: the Guardian guide to running The Guardian

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

It's the halfway stage, so prepare to push yourself further than before. 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

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