This is an adaption of an already excellent podcast by Robert Ullrey that gets you running 5 kilometres in 9 weeks.

The difference between this and Roberts is that there is no music track, only audio cues of when to run and when to walk. This means you can run without music or add your own playlist in Garageband or any other audio recording software so you can run with your favourite songs or podcasts.

I have used the text to speech function available on a Mac called Alex, so thanks to Apple for him & a big thank you to Robert Ullrey for his podcast.

Let me know if you have any suggestions for the following weeks podcasts.

Happy running.