As the title says, I'm a bit confused about the standard Couch to 5k. The common recommendation will have you running 3 times a week with intervals changing from walking to running. I myself followed this program for about 8 weeks before a bad pair of shoes completely ruined both my wallet and my schedule.
Now, I want to start all over and I went to a shop specializing in runners, bought a pair of running shoes, and the guy behind the counter who has completed several IRONMAN challenges told me to start out easy and follow a similar schedule, but only run twice a week, the justification for this being that starting out with 3 times a week invites problems with the both knees and shins in the long term.
Of course I want to take the extra precaution, and he certainly has the experience over me, but I can't seem to find anyone reporting issues like he (and the pamphlet the shop makes) claims, and that sticking to twice a week should save me down the line.
So, my question is, is the guy right about the possible damages long term, or are all the people who, supposedly, are professional trainers wrong in pushing beginners too much?