Sorry, found a website finally.
http://www.sbellcheck.co.uk/couchto5k/Couch_to_5K/Podcast/Podcast.html
Downside is looks like he’s only done this through Week 4 so far. Might have to push him to get others done.
Well… After week 4 it is longer runs, so maybe he thinks that your own running list can pick it up (the runs and rests are longer than 90 mins). That way, you can put a song that is about the rest time, and then the next one or two total the run interval and so on.
Finished Run3 of Week 9!!! I’ll happily stay in 30 mins trotting/jogging/running until I can improve my resistance and times.
Because I’m tired of being passed by undergrads, dammit! 
To all of you guys getting spooked by week 3 and the 3 minute runs—you can do it! I didn’t think I could either and then lo and behold I did it. You just have to keep pushing yourself. The weeks ahead will scare you and you will say there is no way I can run 3 minutes, then 5 minutes, then 10 minutes–but the reality is that yes you can do it! You can do this–trust me. I am 49 years old and if an old man like me can do it–you can too!
Just got back from the gym today and ran 30 minutes at 10:40 mile and frankly I think I could have ran faster if I wanted to!! Yea for me! I have been doing my other routine but I was curious if I could still do this 30 minutes and I can, so good to know you don’t lose it!
Now I will tell you that overall even when I was starting I found that about 5-8 minutes my legs get really tired, more my calves. But if you push through that it goes away and then it is just a matter of mind control, at least for me. I always break it down into the increments that I know I can do. 3-5 minutes is what works for me. So I get past the 5-8 minute mark and say to myself–okay you can run another 3 minutes. when I then reach that point, I think, well 3-5 minutes puts me halfway there…and then when I get to the halfway point, I talk myself into the next level and so on and so on and before you know it you are almost done and I tell you that last 3 minutes is a killer–but then I think to myself it is only 3 minutes and I can do that. And there is nothing like finishing at 30 minutes and knowing you just did something you didnt’ think you could do.
I am cheering for all you guys! I know you can do it. Don’t give up. 
True Confessions Time:
I did not run this morning. I read a book in bed. <hangs head in shame>
I am planning on running about 4 pm today. I don’t usually run in late afternoon, but the Guilts have got me and so I must.
Hey lookit that, Quick Reply is back.
I did Week one, Day 3 this afternoon. Not only am I not dead, I felt pretty good while doing it.
Also, this thread’s getting pretty big - should we go to a month-by-month or week-by-week format?
I finished w2:d3 this morning! There was a bit of a set back when my roommate tripped over a branch and scraped up her knee, but she didn’t hurt herself too bad and we kept it up. I have no idea how I am going to be able to do three minutes, but I’ll try. Good luck everyone! I believe we can do this!
I was going to do Week 2 Day 3 today but it was too cold this morning (40!) and then my daughter had a soccer game and then I took a nap and now I’m getting ready to go out. Tomorrow afternoon I will definitely do it. However, my leg muscles needed a day to recover anyway. Not from running but from cleaning all the junk from under my daughter’s bed.
The Ullrey podcast has been a huge help although I suspect that whenever I hear techno/club music, I’ll start running. Instead of Pavlov’s dog, I’ll be Ullrey’s runner.
(Seriously? Three minutes? The jump to 90 seconds was bad enough.)
I would just like to announce that I’ve lost 9 pounds since starting this journey. Thanks for the support, past and continued.
I refuse to weigh myself until another week has passed. I don’t want to go through the whole false/hope/disappointment of jumping weights.
For shin splints, I usually get them during the run, but I think they’ve been getting batter, or at least less painful as I do those furniture lift exercises from the Cool Running website. I was supposed to run 25 minutes today (Week 6 day 3), and I totally slept in. I’m shifting my schedule, so instead of running 4 days in a row (Friday, Sat, Sun, Mon), I think I’m going to skip this day and do a video instead. Then I’ll just start Week 7 tomorrow. I don’t think it makes a huge difference since all of Week 7 is 25 minutes. Ugh.
You must be male, right?* I don’t think I’ve lost any weight and I’m glad my scale is broken because every time I put on this one pair of pants that I wear every 5 days, they feel tighter in the thighs. I understand that I’m building muscle, but I’d like to see some more room in the waist soon.
I finished W2/D3 today and it was easier than Day 2. In fact, for the 1st 3 running intervals, I thought I could have run 2 minutes, rather than 90 seconds. I’m still not sure how I’m going to do 3 minutes on Monday.
I bought new shoes today. They are Asics Gel Stratus 2.1. They feel pretty good, but I noticed that when I was walking, my feet would tingle a bit, but it went away when I ran. I also noticed that the muscles on both sides of my achilles tendon were aching while I ran and I’m not sure if that’s good or not. I’ll see how Monday goes. I got them at Finish Line and they have a 15 day trial run program. I can try them out and if I don’t like them, I can exchange them within 15 days. They’re actually my second pair today. The Brooks shoes I bought this morning were rubbing against my ankle bone within a half hour of walking through the mall.
*If your not a male, please let me think you are. I’ll feel better that way.
I haven’t lost any weight, but my clothes do fit me better. I did run today, and it was not good. I only did 1.2 miles, and ran for 4:1, 3:1, 2:1. I felt awful. I was cold all day and when I am that cold, I tend to have vasospasms in my feet, triggering my Raynaud’s which makes running painful. 
Note to self: do not wait to run until afternoon. Run in the morning.
I will do better on Monday (planning a 2 miler). As for the rest of the week–no clue since work will most definitely conflict. I’ll do the best I can and keep trying, I guess.
Oh my gosh! You’re!!
I am afraid I’ll have to drop out. My knee hurts really, really bad. I’m going to wait until Tuesday to see how it feels.
It doesn’t look like I can download those, but I appreciate the effort. Thanks.
If you have access to a pool, try an Aquajogger.
Meanwhile hit the gym, knee problems are often the result of weak quads.
Squats and leg extensions will work those muscles. On the extensions focus some of the work on the last 30 degrees of motion(straight out to 30 degrees down.)
Week 3 day 1 accomplished. I was going really well and just ready to start the last run, which is the second 3 minute run, when my husband had a minor emergency. I went upstairs (he’s fine, just whiny) and went back down and finished, but there was a gap in there. I don’t think it screwed up my finish too badly.
For those who are worried about the 3 minutes, it was way easier than I expected. WAY.
I’ll let you know in half an hour whether you’re insane or not.
Week 7, Day 1, 25 minutes, woo-hoo!
My knees are going to be a limiting factor. I am going to start week 3 on the treadmill and see if that eases the pain any. I walked today on the treadmill for 30 minutes and it wasn’t that bad. Today is supposed to be an off day, but a friend took me to brunch and I ate waaaaaaaaay too much, so I needed to work some of it off. Not nearly enough, but I made an effort.
Okay, you’re not insane. 3 minutes IS totally doable. Except when the fucking collections agency calls for the guy who used to have your phone number (for the fifth time) and you have to scream at them for a bit, which interrupts your second long run AND interrupts your iPhone program so it doesn’t get part of your run. God, I was so pissed. I should have thought to put it on airplane mode or something. And somehow I didn’t manage to turn around soon enough, so there was a long walk home.
Now it’s the muscles holding me back. I guess that’s a good sign, maybe that I’ve improved my cardio health a bit so they’re getting enough oxygen and now they can work hard enough to hurt, but it kind of sucks. My shin didn’t bother me, though.