After doing practically nothing all winter I am going to get back in to running using the couch to 5 k programme.

I've found this podcast which does the interval timings for you (ie it has music in the background and a voice that tells you when to run and when to walk in accordance with the timings in the program).

http://www.podcasts.ullreys.net/

the techno music isn't really to my taste but I think I'll use it anyway - particualry in the early weeks when the intervals are short so there are lots of changes