I also successfully set up a "three times a week" running program and typically run 5km each time and sometimes 10km on the weekend. Today I completed Year 2, Week 52, Run 3. So I'm feeling pretty good about that.

>I'd love to know how you pulled this off...

Here is what worked for me. Maybe some or all of it will work for you.

The foundation rule is: I will not injure myself. (I'm pushing 50 and don't heal like I used to)

To avoid all-or-nothing thinking I explicitly decided against making this a lifetime commitment. Instead I would re-evaluate at 4-week intervals if I wanted to continue. Knowing there was a GO/NOGO milestone in the near future really helped me get through the first few weeks. (After the first few cycles I had integrated the jogging habit into my lifestyle and didn't need the GO/NOGO milestones anymore)

Then, I sat down and figured some stuff out in advance. Namely:

1) Deciding (and committing) what days and times I will jog.

For my schedule, Tue/Thu/Sat mornings before work was best.

2) Decide what I will do if the weather is bad, or there is some other reason why I could not go at the scheduled time.

3) Define a set route to follow.

I follow the same route every time. I never need to think about it and I don't get bored since there are several unique stretches of environment along my route. Also all the plants and things change through the seasons which is something to notice and appreciate.

What worked best for me was to follow a set path until mid-way through my run, then turn around and retrace my steps. (Setting a countdown timer on my watch to beep when I was halfway through the session, rounding the session time up a bit if necessary.)

4) Follow an established program.

I chose the popular "Couch to 5K" program. Using the "NHS Choices 5K" podcast with Coach Laura.

5) Set the bar for success as LOW as possible.

For me, a run "counts" if I put on my jogging clothes and shoes. Then step outside my front door and walk even a single step away from the house. Seriously. I can turn around right then and go back inside and it counts as a win.

For my personality, consistency and reliability are FAR more important than time spent or distance travelled.

6) Accept that I'll need to repeat episodes. Let go of needing to progress through the program at the pre-determined pace.

The important thing was getting out and moving. The program is advertised as taking 9 weeks. It took me a lot longer than that but I accepted that up front so it didn't bother me.

--

I quickly found that carrying my phone in my hand was uncomfortable, so I bought an armband holder for about $10.

I also found using wired earbuds was a hassle (the wires) and maybe dangerous (they block environmental sound). So I bought a pair of "AfterShokz" bone conduction headphones for about $150. They're great and I'm glad I got them.

Finally, I should note that I only started the jogging plan after I got my weight down to under 200lb. For that, I went with the "Slow Carb" eating plan since it was simple to follow, seemed sustainable long-term, and gave me a "cheat day" once a week. Honestly, as far as I can tell, just about any popular eating plan will work. So if you need to lose some fat (like I did), just pick one and try it for a few months to see if you like it.