Improving 10k with regular training

[MMS]

Hi Coach,

Yesterday I had an appointment with my ortho. He saw the MRI and said that the injury is minor, but there was still something there. The good news is I said I´ve been running 3 times a week, all easy runs (around 6:50 – 7:00min/k) and not feeling anything during or after the run, unless I make that specific movement with my right foot. He said I could run longer and stop making that movement (probably by doing that the tibial tendon is being pressured by the bone and slowing down the recovery). The Achilles was better than the tibial, so with time it´ll get better. Also I´ll keep icing every day.

So, I was thinking of doing something like this:

Day 1: 30min
Day 2: Rest
Day 3: 45min
Day 4: Rest
Day 5: 45min
Day 6: Rest
Day 7: Rest

What say you?

I´ll do the regular stretch movements to monitor how it goes.
Physio sessions now only next year, on the 11th.

Cheers.

MMS