I've tried Couch to 5k before but my health just isn't at that level yet. It is just impossible for me to complete the first week. So ... I have made a couch to 3k which is still 12 weeks but is much gentler, particularly at the start while your body is adjusting to running. Anyone want to join me in this? It's based of the NHS plan still but I've scaled it down a bit so it's not so strenuous. I'd recommend being confident you can walk for 15-20 minutes without stopping before starting this.
Thought I would share in case it helps anyone else. I've downloaded an interval timer on to my phone so that I can do it without the C25K podcasts / app.
Here's my plan (repeat each run 3 times per week, never on consecutive days):
All runs start with a 5 min warm up walk and 5 min cool down walk
Week 1: 20 min brisk walk
Week 2: Alternate 15 sec jogging with 2m 15 sec walking (repeat 8 times)
Week 3: Alternate 30 sec jogging with 2 min walking (repeat 8 times)
Week 4: Alternate 1 min jogging with 1m 30 sec walking (repeat 8 times)
Week 5: Alternate 1 min 30 sec jogging with 2 min walking (repeat 6 times)
Week 6: Alternate 2 min 30 sec jogging with 2m 30 sec walking (repeat 4 times)
Week 7: Alternate 3 min jogging with 2 min walking (repeat 4 times)
Week 8: Alternate 3 min 30 sec jogging with 1 min 30 sec walking (repeat 4 times)
Week 9: Alternate 4 min jogging with 1 min walking (repeat 4 times)
Week 10: Alternate 4 min 30 sec jogging with 30 sec walking (repeat 4 times)
Week 11: Alternate 9 min jogging with 1 min walking (repeat 2 times)
Week 12: 20 min jogging