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+1 on good running shoes. Although I have a good pair and have had some discomfort in that area. Looser laces may help. In my case I think a lot of the problem was a lack of flexibility. Concentrating on the stretch where I stand with just my toes on a step and lower my heels right down seems to hav...

IMHO it will not get any worse than the first one but you will have runs that feel easier. Just about to do w5r3 tomorrow so perhaps I should have waited until afterwards to reply

I'm a smoker 2. Just about to do w5r3 tomorrow. So far it's been possible but I do think that it makes it much harder. If I'm having more problems with lungs than legs that says something right?

I have found myself trying to smoke less so that the runs are easier. Down to about 15 a day now.

I'm happy to say I think I'm starting to see improvements in my fitness progression!

.... and in only 1 week!

I'm replying to this post just to get it up to the top again. It is absolutely inspirational Sam. I can't doubt that the app works after reading your story.

I'm looking forward to making the same journey.

Hi Renee, Every week seems like a daunting challenge, but every week so far (just started W5) I have managed to do it. The app slowly builds up your stamina, which you already have plenty of from swimming. The rests have been hugely important to me. Somebody once told me that it is while you are res...

Just in from my W5R1 now. It went great. I ran a different route with slightly less uphill and I'd rested well. It also bucketed rain the whole time which helped keep me cooled down. Including my warm up and warm down I covered 5k for the first time so I'm on a high. Looks like the last run was just...

Cheers both of you. I'm feeling a bit better about it now. At least I did it today. I'll see how I get on on Saturday doing week 5 before repeating week 4. I am in Ireland and we did have a warmer than usual day and I was a bit tired in general too. I like the glass of wine idea! I am mostly running...

Just ran week 4 run 3 a bit earlier today. I found it really tough. I even had to abandon a bit of uphill that I did on the last two runs. Turned around and went back down or I would have had to stop. Was going quite a bit slower than on last run too. I just didn't seem to have any energy left. Anyb...

Fiona, I had exactly the same thoughts about 3 min runs.... and I've just come in from doing them for the first time. I went much slower (particularly uphill) and found that I was less tired at the end than I was in week 2! Slow slow slow and it is not that hard. It also feels like an incredible ach...