Hello all, I have just come across this site after reading a WW article about the couch to 5K programme. Well, I decided to do it. The problem is it's 10.39 pm here and freezing cold so I am going to start in the morning. The advice given is to brisk walk for 5 minutes, then alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes. Bearing in mind that I am the ultimate couch potato but have at last decided to become active. The very thought of it makes me come out in a hot sweat but I'm going to give it a go. So wish me luck and I'll report back tomorrow after my first session.
Welcome! The couch-to-5K program is a great place to start!
Winter running is a little different, there are a number of good articles here on running in the cold, like this one: http://www.active.com/running/Articles/Winter-Running-Tips.htm They do all assume you're going hard enough to generate a lot of heat internally, which is tough when you're just starting up and walking most of the time.
Layers are good, including tights. The layer next to your skin shouldn't be cotton, it feels horrible wet and cold. You don't have to break the bank at your local specialty store, most department or dry goods stores carry gear that's very good for us non-elite runners and won't break the bank. But start with a few layers, so if you feel like you were TOO warm, you can go one less next time.
Get started, and if there's a tough week in the C25K program, come back for encouragement, or just repeat the week until you feel like you have it down.