Well, I completed week 3 on Sunday with no problems, but I was daunted by the W4 programme. I know I'm going to need to take it easy in two weeks from now (playing the lead in a musical for a week) so wondered whether to repeat W3.
But I bit the bullet and decided to run W4 at lunchtime. And I made it! I slowed down my running pace substantially, which helped no end - I'd been aiming for 6:00/km but regularly ran 5:25-5:45. This time I listened to my app and stuck around 5:57/km.
I mis-programmed my app and forgot to put the third interval in there, but worked it out as I went along so that I ran the 3/5/3/5 correctly.
This is the first run where I've felt like I've achieved something! Hooray me!