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"It really just depend on what you are capable of... Start with jogging and slow increase the pace. The app is just "schedule", guide to the running. You can do time interval or (if you are more fit) you can do distance.

Yes, every other day! But do other thing on between: walking, stretching, strength exercises

Just downloaded this today and I'm going to start tomorrow....sooooo....do you do it like every other day? I'm not sure how this works. Thanks!

I've successfully gotten myself into week 4 of c25k even though I am a 46 year old absolute beginning runner... I've *always* hated running, though I had previously only done it on a track or on a treadmill and was bored out of my mind. I do have a question though. At my best I'm currently able to do a 7:30 - 8:00 mile pace for about 3 minutes, but I can sustain a 10:00 pace or so for an entire running "rep" in the c25k program. I've really been wanting more and feeling like I have the energy to do more. No soreness or pain -at all- at any time up to week four... Today (a rest day) I was really feeling like I wanted to run so I ran the week 2 program as an off day and plan to resume week 4 day 2 tomorrow. Is this a really bad, hazardous awful idea?? I'm not trying to compress the 9 weeks, I just want to do *something* running related on the off days. Thoughts? Opinions? Thanks!