This has been one of the best two month courses that I have attended. I am a 54 yr old male at 182cm in height and was 106 kilograms in weight so I needed to do something? In January 2013, I changed my diet to better food and the C25K podcast with Laura offered the main spearhead attack to improve my health. I took longer but I made it to week 9 in 15 weeks and I now weigh 88 kilograms. It was not easy and I didn't cheat myself but I pursued. I use a nice local park which helped to bring the right atmosphere. Running now for every other day at 30mins is still a challenge as I can only complete a distance of 4.6 kilometers but I will keep going as I need to get down to around 80 kilograms and make it to 5 kilometers. The podcast music has been the energy fuel for me and now I design my own based on the week 9 run. I plan to keep going. Thank you Laura and everyone involved.