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Well done! You deserve to feel really proud.

Thanks all. I think I'll look for the Nike bumbag. For water, you can buy the reservoir and tube without the rucksack. One brand is Platypus but there are others, and then you can use any rucksack.

Since I started the programme I've been wearing a top with a pocket, but now the weather's getting warmer my appropriate clothes don't have pockets. My son uses an armband but I'm finding it difficult to get on with. Any suggestions?

Well done! Since I'm still struggling with five minutes in Week 4, that seems unthinkable to me.

I've worked on the principle that I repeat the runs until I can do three consecutive ones as per instructions. This means it's taking me ages, but I am definitely progressing. I don't feel confident to move on to a new week until I feel I've really mastered the one I'm on.

That was meant to say "preparation"! Sorry.

Thanks guys. I'm Week 4, although my extreme unfit state means I've taken several weeks to get this far. I'll take your advice re diet, peraration and sticking close to home!

Does anyone else experience extreme gut cramps and an urgent need for the loo a few minutes into a run? It's happened to me on a couple of occasions and I've had to abandon the run and head for home immediately, to avoid a nasty accident. Not sure how to avoid this. Any suggestions?

W4R1 is foxing me too. I started W4 two days ago, but struggled with the first 5 minute run, then had to take a work phonecall and gave up the whole attempt. Tried again today. Managed both 3 minutes and the first 5 minute run, but had to walk after 2.5 minutes of the last run. Still, that's 13.5 mi...

Well done on starting. My first "run" was a joke - I couldn't manage a single one minute run. After three weeks on Week 1 I could do three consecutive runs as per instructions. Week 2 took me three weeks to master too. But Week 3 (after six weeks of exercising) I managed two 3 minute runs ...