This episode of Rumpod is sponsored by M&S, where you can shop all your favourite sportswear brands.

This is a global player original podcast.

Hello there and welcome back to RunPod and the final of the Rumpod 30. Yep, Run Pod 30, 30 days, 30 minutes.

I'm Jenny Falconer and together with the fabulous Tom Trotter, the aim is to encourage you to run and keep moving for an entire 30 minutes.

Today is the day we put this to the test. Can you believe the day is here, Tom?

How awesome as well and very inspiring. And yeah, I think this is the penultimate. But actually

I say like when I was training for the marathon, you know, actually the marathon is the journey

you go on to build it. Actually, this can be the celebration. This indeed. They absolutely can.

They say that, don't they? You train so hard and the big event is

your lap of honour. Yeah, I like that one. So that is exactly what this is. If you're just joining

us and you're like, what on earth are they talking about? Well, for the month of June, we decided to

launch Run Pod 30, which was a whole campaign to get you running for 30 minutes.

You might already be a runner.

Well, in this 30 minutes, let's see if you can run a bit faster, a bit further.

If you've never run before, let's get you moving nonstop for 30 minutes.

And this is the big day.

This is the fourth episode in this series.

We've been keeping your company in the buildup.

And now today, you are going to run 30 minutes without stopping. No five minutes blocks, one big 30 minute run.

So, you know, no procrastinating today. I think maybe you have got yourself ready already. Perhaps you're just about to leave the house or we're going to be

going to be setting off with this challenge in just a second so hit pause now if you need to go and

put your socks on or put your shoes on or anything we're starting this 30 minute challenge very

...