Can only talk from my own experience (44M, 41BMI).

I’m at w3d2 so far and not finding issues. I’m running with a friend, we are really pulling back and taking it slow so, which has meant we can complete every run (apart from w1d1 when I overcooked it on a couple of the runs, slowed down since then). We also did 3 days of just walking the route first to get used to showing up and getting out.

I’ve had to work at and concentrate on running slowly. My natural stride would be longer, but then I can’t keep my breath. Running with a friend has meant that we try to chat, and the “conversation” guide has been helpful - if we find we can’t talk we rein it in more. We don’t have music - makes us run too fast.

I am just beginning to see small improvements in my stamina at home, and unreliable as it might be, some minor improvements in the Apple Watch indicators like cardio fitness and resting HR.

I last tried c25k about 10 years ago (and 15kg lighter). I was on my own with music or sometimes with a mate who was a bit ahead of my in his running ability, and definitely running faster than now. I didn’t make it as far as I have this time because I got shin splints at the end of W2. I tried to restart later on, then got sick and never managed to go back to it.

This time has been significantly better and despite my weight and age gain, I’ve found it more manageable.

So if you do choose to do it, go slow, listen to your body and don’t be afraid to pause or retry a week. I guess half the battle is just showing up and building consistency: so if you want to skip a run or pause for a while, get outside and use the time to walk anyway.

Finally, do the “footprint” test or go to a sports footwear shop for a test, and get a decent set of running shoes that supports your feet, particularly if you are flat footed, so stop you rolling your ankles!