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There are two rest days at the end of each week so you can rest and your muscles can rebuild, but after doing your first 20 minute run and jumping up to that from 8 minutes, your body needs more than one day to recoup.

I had a similar issue, but I was only at week 3. I got a nasty head cold/cough thing, so I decided to just start over. It didn't set me back too much.

When you start out, it's more important to finish the time intervals, not distance. Later on in the program you can start upping your pace to cover more ground in the time allotted.

That's really had to say, because it all depends on what kind of knee pain it is. I would probably not run, but I've torn my ACL and had reconstruction surgery, so when I have issues with my knees, I immediately rest them. You can always walk, and do an elliptical in the mean time, because the ellip...

It could be a few things. Muscle fatigue, lack of strength, stuff like that. Are you used to running and moderate exercise? I'm thinking it's muscle fatigue. Do your legs feel heavy at all when you walk? I know that when I have trouble getting up from a squat it's either muscle weakness, or my knees...

You can also get one of those running fanny pack things for your iPhone, if you aren't comfortable with an armband.

If you're really concerned, make sure that you take the longer runs slower, and make sure you control your breathing as much as possible. Keep your breathing at a steady pace as well, that will help a lot. Especially since you have asthma, the faster you breathe, the worse you are going to make it o...

All you can really do for muscle soreness is stretch really well after your run, and then make good use of your rest days. Your muscles aren't used to being worked this way, and are going to need time to get over the initial "What are you doing to me?!" stage. After week two, then soreness...

I've always heard if you are only sick from the neck up, then push through, but if it's more of a whole body thing, then take a break. So if you have any body aches or fever, that's when you should take a break. But if it's just a head cold, it's going to be hard to do because of the congestion, but...

You will be surprised how much just a week off can set you back if you don't really need the break. I know when I take a week off from kickboxing, it kills me when I get back in the gym. I would definitely try to take my running shoes with me, if I were you. It's not a lot of gear that you need, so ...