I wish you luck–this is a very good program. My wife and I both did this program and were both amazed at how quickly we became runners. We both got to the end, but she stopped and went back to her elliptical machines while I stuck with the running–although I have modified it since I reached the 30 minutes.
I now run a 20 minute run, increasing the incline and speed each minute in a sprint–up to a maximum, then drop down and start over. I find that I can run up an incline now at over a 10 minute mile! Not bad for an almost 49 year old guy. I also mix it up–went today to the local high school and ran for 2 miles on the track there and was happy with the results. Next to try is a real 5k!
So I found the program great. I recall that I was sore the first four or five weeks in my ankles and my calfs/thighs until I became strong enough to run. Make sure you have a good running shoe as bad shoes will do you in.
I would say the five minute warmup is outside the 20 minute workout–that is how I did the program. I would also say that you shouldn’t cut down on the warmup. I did the first few weeks and I was sore because of it. **Meyer6 **I think the pain you felt was just normal, but I would also suggest a good warm up walk and a good stretch.
I won’t be in your program, but I will be running three times a week. Tuesdays, Thursdays and Saturday mornings