Couch to 5k program
This is the one I did. If you do not run at all right now. Take 4 weeks to get up to 30 minutes walking 4 times a week.

As for pod casts.

These work well.

Podcasts

Make Sure you stick to the run walk. And if it is really hot do not run for more than 3 minutes. Just keep the distance but do 3 and 1's

Then do the walk.

Its more important to get the distance in. Not the running.

Flowers always make people better, happier, and more helpful; they are sunshine, food and medicine for the soul.
unconditional love is awesome!