I am a 46 year old male looking to start running and I am considering the C25K program.
My question is, I am no so much coming off the couch. I am a firefighter and in decent shape just not running type shape. My goal is to increase my cardio and begin to enter 5k races. Could I do this program every other day instead of 3 times a week instead, or should I just suck it up and follow the plan as is? Or could someone recommend a different program?
I like the idea of having an app on my droid like the C25K plan does.
C25K is a generalization. It represents a progression that fits most people. People can certainly be in a situation (genetics, current good fitness, etc.) that allows them to progress faster. BUT, what I would caution you on is don't forget how your tendons and ligaments and bones need to get used to the stresses of running. If someone is starting from zero their cardiovascular fitness is a natural regulator keeping them from doing too much (to a certain degree). I think one could make the case that someone who is fit is at more risk of getting hurt - because their lungs can handle the exertion. But your legs may not be up to the unique stresses of running - not yet.
So my take: Sure - go faster if it feels ok. But I'd pay extra caution to how things feel and if something seems off back off.