i am now a committed runner who runs 3 x 5km a week but i just want to tell beginners of this program that in June i was unfit and overweight so i choose to do the program running laps round my local sports field - i wanted no injuries and to protect my 45 yr old knees. and i have done the whole program on the same playing field running 11 laps for 5 kms easily measured on my garmin 210 forerunner. ( gps running watch for those who don't know )
on about week 2 my six year old ipod classic broke down and since then i have had to return new one i bought plus a replacements they have sent me back to apple as neither worked, this has taken a long time so i did the whole thing with the timer on my very cheap mobile phone ( i cannot put apps on my phone as it is very old but does the job for talking)
it was quite tricky i wrote the plans out on a small piece of paper and as i ran reset the timer again and again!!! i was determined and i did it.
so if you have no money for a devise to listen to the apps and if you have sore knees etc or want to be gentle to your body -this brilliant program is still possible , i am the living proof of it.