RoseGale

I do recommend rest days because running is a high impact exercise. If you want to continue increasing your stamina without the added strain on your joints I would recommend active rest like walking and hiking, or other cardio machines like stair climber or elliptical. Enjoy the summer with some sports and outdoor games, or increase your agility by moving your body in a way other than the typical forward/backward motion. Staying active is key, don't be afraid to get creative!

The app shows 3 days a week. You could do more, or you could do something else on the other days in between should you choose to do so. Not everyone's body is conditioned to do more so 3 is probably the safest estimate to market.

I would recommend repeating day 1 until you can complete it fully otherwise the rest of the days will also be incomplete

Concern about the pressure on your joints is valid. There is no shame in walking as opposed to running. Listen to your body, test your limits, but don't shame yourself for getting tired! Recovery is just as important, IF NOT MORE important, than the exercise. You can't continue each day if you get injured, so go easy on yourself. Push later, but only because you feel empowered to do so - avoid doing it out of guilt, jealousy, or spite. Your body is your greatest asset, take care of it and it will take care of you. No need to "punish" it every day. Long term results will come from feeling good about what you are doing, so please try to find additional motivation outside of the disgust you've begun to feel. This will prove to be a much stronger push for you on days when you don't feel like going. Also, walking with the kiddos and family can prove to be a great way to add more exercise each day without the added strain on your body and schedule.

I personally LOVE running and my cardio regimen is 5 days per week. However, running is a high impact exercise and ample rest is definitely necessary to avoid injury in the long run. Depending on previous experience, you COULD do these more frequently than 3 days per week but, if you don't already know what you're capable of, then chances are you shouldn't be pushing yourself (or your KNEES) that hard. At least not in the beginning. Try doing lower impact exercises on days in between - elliptical, stair master, walking, etc - and you'll learn from pushing your limits with time, without the risk of injury.

I love performing the runs both inside and on a treadmill! Treadmills make it pretty easy to change the intensity for each interval. I like to do a 2.5-3.5 walking pace and a 6.0-7.0 running pace and choose the intensity based on my energy levels and the running length each day. Switching it up from time to time is a great way to keep yourself engaged and motivated each day, so I would recommend trying both to find your flow

In this instance the "couch" is a generalized term to reference anyone that may be leading a sedentary (not active) lifestyle to begin with. It's difficult to define what this means to different people because of the wide variety of individuals who use the app, so don't be discouraged! There are many variables to consider like age, weight, experience, and lifestyle (what you do for work). I, myself, walked exclusively for about a year before I attempted to dive into a 5k protocol. Even then, my body was greatly limited in the beginning in terms of stamina and mobility (and I'm still in my 20's). Nowadays I prefer running for cardio but have to limit the number of days I do it because of the incredible load it can put on your knee joints. If your body isn't accustomed to this stress it's best to tone it down and work your way up to it. In terms of the motivation, you could use that first day as your first goal to reach and create steps to achieve it. Try not to compare where you are now to where others are in their journey, it's simply not fair to yourself. IE: First day walk for the 30 minutes and see how you feel. Turn it up if you have the energy and wherewithal. Next day, start your walk and attempt a 30 second run. Gauge how you feel and perhaps attempt a second 30 second run, or even several 15 second runs. You'll know what's best for you based on how you feel and energy levels. The only rule of thumb is to seek progress day to day. The intent of the app is to give you an idea of where to start and steps toward progression. The start point in the app isn't necessarily your start point and that's a-okay! Gives you something to work toward in the future :)