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Another week has come and gone and it’s time for episode 16 of my running podcast. I wanted to shift focus slightly this week and look at getting started in running and how to go about it. One of the things that helped me get going was setting goals and this is what the show is all about this week. Having a goal and getting out and doing the work to get it done. A few months ago I chatted to Tanya Kovarsky about the Run Soweto 10km and how to get involved. This week I chat to her again about it and also catch up with Joanne Lurie, a total newbie to running, who has committed to running it. There are exactly 20 weeks to go to race day and I would love to help you get to the start line. The first thing you need to do is make the commitment. Tell people you are doing it. You can pop me a mail at podcast@bradbrown.co.za to let me know or if you are on twitter pop Tanya (@TanyaKovarsky) a tweet with the tag #RunSoweto10km so that she can add your name to the growing list on her blog. This coming weeks training programme is available at the bottom this post.

I also chat to Samantha Cowen from 94.7 Highveld Stereo’s Breakfast Xpress about her running career, how she got going and some of her long term goals. Ian Laxton joins us to chat about the Spar Ladies race series. Finally I look at this week’s race calendar and what events are available to do on Saturday and Sunday.

Couch Potato to 10km in 20 weeks training programme – Week 1

Monday – 30 minutes of brisk walking

Tuesday – Rest

Wednesday – 30 minutes of brisk walking

Thursday – Rest

Friday – 30 minutes of brisk walking

Saturday – Rest

Sunday – Rest