You indicated that you can easily walk for 30 min. The first week of c25k is primarily walking with 6 one minute running segments in the middle. Try running as long as you can for these segments. If week one is a little longer than a week not a problem. Repeat until you are comfortable to move to the next level. You will see the body responds faster than you might think. Everybody has off days. Just brush it off and run the next day.

I did c25k last year. Most of it was outdoors on level tracks and paths. I ran three 5ks last year. I have never enjoyed running until I started using this program. This year I am training on very hilly routes. Can't run all of the hills yet but plan to over the course of several months.

I used NHS c25k podcast. From what I have read, Zombies run starts off easier than the NHS program does.

Enjoy!

I'm so proud of you for not giving up and finding a strategy to get you to your goals. Nobody CARES if you only run a minute the first day or that it takes you 3 or 6 or 12 months to complete the program. If you keep making gains, you'll get there in the end and it will open the door to a lifetime of running. You will make it in the end!

Well done on persisting!
That's great you've found something to help ease you into C25K. It's harder to stay motivated with a program that's too challenging.

I have two suggestions, though, since you say walking is so easy (if you can walk that easily, then week 1 should not be impossibly hard):-
Firstly, are you running too fast? I *thought* I was running slowly but I really struggled. Eventually I slowed down even more and found the program much more doable.
Secondly, are you wearing a proper, well-fitting sports bra? I was using a cheap sports-bra that didn't fit completely (I think it was off by about half a cup size) and when I finally got a well-fitting one it made SUCH a HUGE difference. When your breasts have too much wiggle/bounce room they can really knock the breath out of you!!

And regards to your sister - it's great that she wants to help motivate you, but calling someone a quitter is just de-motivating. A quitter would give up entirely and just sit on the couch all night. A quitter would not go out and attempt to run and realise okay, I'm not at the right fitness level for this yet, but I can still walk it!

rduhlir, I think you're basically right, but I'd like to add a caveat.

You see, I started the program about 95% certain that I would cap out. That I wouldn't be able to do it. That I'd get to week four and hit some invisible wall created by my lack of slow twitch muscle fibers and exercise induced asthma. I didn't even tell anybody that I was doing it until about week 5. I NEVER would have been able to overcome the physical challenges you did.

HOWEVER, I told myself that it was ok. I was just trying this. Nobody would fire me or give me a bad grade if I didn't make it. The program promised success and I'd give it my best shot. If I didn't make it through, then I'd be happy with whatever success I'd achieved. That's part of the reason why I was going as slow as I could. I was just trying to do the bare minimum and check the box each day because that was ALL the success I was going after. I wasn't trying to run a 5k. I would have been happy just to get back to a place where I could walk one.

Given that the Sarah is still trying and has found an alternative to get her ready for the C25k program, I don't think she necessarily lacks motivation. But, you are 100% correct, if she isn't willing to push herself at all, that's another issue entirely. This isn't comfortable at all, especially in the early weeks. You do have to give it YOUR best shot.

I think the other posters are right too - Sarah's going to fast. "Part way through the jogging, I just stopped & continued walking....But, I honestly felt like I couldn't. I honestly didn't even remotely WANT to. " This is EXACTLY what I felt when I was doing intervals at way to high a rate.

You're also 100% correct about Sarah's sister. My bet is that her sister is naturally more athletic and Sarah's trying to keep up at too high a speed. She should try week one over again by herself S-L-O-W-L-Y. If she can't get out the door by herself, she should choose an activity that she'll actually enjoy.

Have you considered redoing the week until it seems a little easier, then progressing?

One thing that has helped me is to trust the program. I'm on week 4, and if it wasn't for my bf running with me, I wouldn't be making it through. I want to give up at the first sight of pain, but he helps me realize I am capable. I am considering redoing week 4 because it is hard on me, but I also have a time limit because I want to be able to at least jog my whole first 5K in June.

Took a quick glance at your diary. If you are consistently burning 600 calories a day, I would say you need to eat a bit more. I try not to be more than 500 calories in deficit per day. Do that and you will lose roughly a pound per week.

Could it be your going too fast? If you're running out of breath you're probably going to fast. It's nice that you're running with your sister but if she's in the military I'm guessing she's in great shape. You're probably running faster than you should in order to keep up with her. S L O W D O W N now and it will become easier.