Please estimate the current time it would take you to complete a 10 km run race; Also indicate your personal best time. (indicate your 5km time if you don't know).
So I can keep perspective on the training programme can you note down any important events you may have in the next 6-9 months that need to be taken into consideration during this programme
Running carries with it potential risks and hazards. Rehabilitation post run sessions is the athletes responsibility and should occur. Traction Fitness recommends a regular weekly massage, and run shoes that have been recommended by a biomechanical expert (podiatrist) as the best form of injury protection. Runners must be aware of risks associated with running such as running on uneven surfaces and other hazards such as being careful of traffic on and around roads and trails including cars, bikes and other runners.
I will take responsibility for my own well-being and accept that I participate at my own risk.