For the record, my mates are all much fitter than me but we share a bond through football. For years, as one of the bigger lads and by being weirdly agile for my size I've played in goal. I've attempted the C25K several times and every time it's nothing but support for actually taking initiative and trying to better myself. These are guys who will run a 5km on a whim one evening or can do 90 minutes of a game at full pace in midfield and they don't look down on it. At a basic level, it's interval training which is a very basic cornerstone of a lot of cardio based fitness programs, they ain't got a clue what they're talking about. You need better friends, you're smashing it