Several comments:
- If it was easy, everybody would do it.
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- When you say, "I think a big problem is not warming up enough or stretching enough," do you mean warming up and stretching as part of the program or something you're adding in addition to the program? I ask because, from my perspective at least, "warming up" should be incorporated into the first several minutes of programmed running; as for stretching, you should NOT be stretching before you run (even if the program you're using says to), stretch only after your workout (or during if something is tightening up on you, and even then do it REAL GENTLY).
- When you say, "Like I get through the whole workout sometimes before it starts to feel okay." Now you're starting to sound like a real runner!
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All kidding aside, that just the way things are in the life of a runner; sometimes I go out and don't settle into a good rhythm until I've run for an hour and a half or more, other times I'm into it after only ten or fifteen minutes. - As for folks setting up camp to watch you race a 5K; think about it this way, you'll still be faster than folks sitting on the couch, and even those camping out to watch you.
- At this stage of your training I wouldn't worry about how fast everybody else is going; it's safe to say some will be faster than you, some will be slower. Everybody starts at a different point and every individual body develops at a different rate.
- As for tips, here is the most important one I can think of: If the program is moving along too fast for you, do not push beyond your limits, feel free to repeat weeks as necessary, even if that means repeating say week 5 three or four times before moving on to week 6. There is no need to be terrified, simply tackle week 6 when you feel ready.
- Regarding BPM, never, I listen to my body and it dictates to me how fast (or slow as the case may be) it wants me to run.
Keep us posted on your progress. 