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w6d2 done and i think against my better judgment im going to do d3 tomorrow so if work interfears im not to far behinde

Anne - yes, I'm following a plan. However, that got interrupted when my tracking app crashed 2/3 of the way through my Thursday workout. It's like when your car breaks down for something minor in the middle of a road trip. I wanted to do SOMEthing to get myself back on track. I'd never run 2 consecutive days and I hadn't run NEARLY to my potential on Thursday so I thought I'd try something easy that I could bail out of it it turned out to be too much. Little did I know that I'd be able to go 10K without pushing TOO hard. Today I'm feeling it - sore back - but it's not a sharp injury-like pain. Just something I need to rest. On January 7 & 8 my wife and I are in the Walt Disney World 5K and 10K races and I viewed this as *slight* preview. My sessions have been going up into the 8KM range and when Thursday was aborted after a little more than 5K, well, that's what gave me the idea. Today's a day of rest and Sunday I'll be on Week 12, Day 1 with three 18-minute intervals spaced by one-minute walk breaks. That'll be challenging. The goal is, apparently 60-minute all-jogging sessions by Week 14. Right now, I have a personal benchmark for 10K at 7:08/km. Week 13 is difficult with each day increasing the interval time (22, 25, then 30 minutes each) before the whole-hog 60-minutes of Week 14. I view this as a slight detour on the plan - and I'm anxious to get BACK on the plan because it's worked so well for me up to this point (July's injury notwithstanding). Another interesting thing I learned. I just got new glasses and they actually help my running posture. They're gradual bifocals (I'm nearsighted). If I look down, the ground is blurry. If I look up or ahead, the vista is in perfect focus. Helps keep my head up

Thanks! I am really enjoying this. I feel better already, breathing deeper, more energy, or think I do and that counts even if it's all in my mind! Week 2 day 2, but I repeated one of week 1 and may have to repeat today as a ferocious shin cramp slowed me down and 1 of my 6 runs was interrupted. Not sure if that means I should repeat it, as I did week 1 or how to handle slower or interrupted days but twice I have walked beyond the exercise for 5 additional minutes, just enjoying myself. I am doing some exercises on off days, too. I am very excited to finally find something that may improve my health and I feel I will stick with.

I ran 10K. I can't believe I just typed those words. I kept doing the 4/1 intervals and, after a while I started thinking about how far I wanted to go with this. I didn't want to go to exhaustion - but 10K started to seem "doable". That distance does NOT include warmup or cooldown intervals - that's all 'meat'... In the next few weeks, in theory, I'm supposed to be able to jog for an hour straight. This 10K with the walking intervals took me 71:40 to finish. I think I need time to process this... Couch potatoes just don't DO 10K - especially not after 5K the day before!

so my teen needed a sleep in day didnt need drive her to school i got w6d1 done yay

I really don't care for the idea of people giving advice in this kind of area until you've spoken to your general practitioner(Thus I will not). Make sure you don't have a real health issue before we look at basic stuff like diet and sleep. Running is a contact sport and really needs your doctors support to know you can semi safely do it.

Good advice; I started picking up the distance too fast & I started to get soft tissue pain on my right foot. I didn't think my cardiovascular endurance would outstrip my neuromuscular endurance.

There is no rule on how far you should go. This course teaches 30 minutes of running endurance. That's your main focus. Run as slow as you possibly can or need to to maintain your run for the allotted time. Learn to run for 30 minutes, finish the program and then shore up the numbers and YOU WIN!!!