sub 40 by may 2013

[Bala]

Hi Ed,

I Started to practice running from September 2012, never really did any aerobic or cardio prior to that in fact there was not much physical activity since june 2010 til sep 2012.

I participated in 2 10k events recently.
10k - 48.39 (dec 02 2012) Stopped 3 to 4 times due to Side Stitches.
10k - 46.xx (dec 15 2012) (PB) Same here, stopped twice for the same reason.

Is it possible to go sub 40 by may?
Should i start from the buildup phase or can i directly start with sub 40 minutes program? Kindly advice.

Thanks,
Bala

[TheEd]

Hi Bala and welcome to the forums

I would advise more caution and make sub 40 your long-term goal and sub 45 your short term goal

so it would be best to start with the sub 45 minute 10k program and then provide feedback and from there we work you safely onto the sub 40 minute routine

how does this sound for you?

TheEd

[Bala]

Ok sure. What ever you say Ed.

I am taking a week off from running, so will start training from Monday and update you.

Thanks you
Bala.

[TheEd]

great stuff

TheEd

[Bala]

Hi Ed,

Sorry i could not start my practice as i am down with runners knee, Doctor has advice me to top: running for at least 3 weeks. I am prescribed Bcomplex and pain killer(SoS) :'( :mad:

[TheEd]

Do look at this - Runners Knee

http://www.time-to-run.com/injuries/theb...rsknee.htm

this often happens to newbies who do too much, too soon, too quick in the beginning

give yourself the recovery time and then we can work back up again

Cheers

TheEd

[Bala]

Hi Ed,

I have recovered from my knee injury. Don't know from where/how i should begin. Guidance and schedule please.

Regards,
Bala

[TheEd]

Hi Bala .. welcome back .. where are you now in your fitness?

you must be very careful not to overdo things in your comeback now and must have a series of exercises and checkpoints so as to avoid having further knee problems

what are you doing as a form of maintenance to avoid problems in the future

over to you

TheEd

[Bala]

Hi Ed,

I had a trial easy run last week for 15 mins and was very comfortable. I think i have to start from the beginning as i didnt exercise regularly during this break. I have put on 2kg since december. I used to do one leg half squats and leg extensions to strengthen the knees.

Regards,
Bala