So I've been doing this programme for a few weeks now and had got to W4R1 on sunday and happy to complete it. Then on Monday I joined a running club who were organising a free c25k programme with the aim of doing a park run in June. Obviously they were starting back at week 1. So I did the 2nd run tonight with them and felt great! Even managed to sprint the last 1 minute run. I think I shocked myself. My recovery rate between each run was much better as well.. Going to go and do another week 4 run tomorrow as I'll have to miss a few nights of the running club because of work. Hoping it'll all work itself out by the time I get back into track with them. So newbies....keep at it, even if you think you aren't getting anywhere, you definitely are! And as everyone says 99% of it is a mental challenge, your body will cope!