Sub 35min 10k

[access22]

Hi TheEd

It has been frustrating for me the past four weeks. I'm much better now and injury seems to have gone, physio told me I had muscle imbalance so I had been going to the gym more often and lifting weights. Is it possible to start from the program from this week. I have been foam rolling my IT band and it was painful at the start but it feels loose and no pain, so that could have also been a factor in the injury.

For maintance for fitness I have been swimming three times a week. I could feel a loss in fitness but It usually comes back quite quickly. Is it possible to fit in gym sessions in the program and were shall I specifically place them.I have also avoided a hills at the moment.

[TheEd]

hopefully you get things right. the muscles tighten from training and then can cause an imbalance. There are stretches you can do, to keep things in order, hopefully you were shown these

during the 2nd week of training, after Day 8 .. you can find days to slot 'weight training' in on those days .. we have a small section on strength training on our site

see our very basic: Strength Training routines

http://www.time-to-run.com/strength/strength1.htm

these exercises are without weights, however they do assist in keeping the balance for your running routine

hope they help a little

TheEd