Which program should I use ?

[torun10k]

I think the sore knee is most likely due to increasing my running distance too quickly. Before my 14 km race I jumped from running 7km's to 10km's in the space of a week and after the first time I ran 10km it was sore everytime I ran. However it held up ok for the 14km run. After I ran the 14's I took 3 days off and started running again and although there was pain it was not as bad. However during the second week of training It was really sore even when I wasn't running so I decided it was best to take some time off. It generally hurts when I have been wearing in my joggers all day so I have a feeling that they are contributing to the pain (I think it's time I bought some new ones.) I haven't been cross training since the 14km race.

There is no swelling just pain on the outside side of my LH knee and it is worse some days and not as bad other and some days there is no pain at all.

hope that helps

torun10k