In the last month, I've gone from running in stops and starts to doing 5k with ease and recently completing my first 10k run.

Here are some bulleted observations (more details at the link below)

- When I got started I was almost always overdressed.

- Couch to 5K works — but perhaps it’s not for everyone.

- Transitioning from beach to pavement was helpful.

- Heart rate is super important.

http://daily.weisser.io/post/anecdotes-from-a-reformed-fanbo...

EDIT: if you're in the bay area and average 9.5-10 minute miles on 3-5 mile runs I'd love to run with you (I'm new here). Add me on Strava https://www.strava.com/athletes/7583883 or email me.