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Hmmm,
I will have to admit that before I started this program I had been working out on my Eliptical machine, biking, and walking/running for the better part of 3+months before I found this schedule. I was already in at least a fairly decent beginner shape and felt ready for the schedule.
I did get injured however the first time I tried it... (Achilles Tendonitis) I had to take 1 month off... and then I started it back up on May 2nd. It has been going fine up until that recent slight tweak on my knee.
I think I know what the problem was.... the day before I had run downtown, and I was constantly jumping off sidewalks and dodging things for the better part of 6 miles. I think this constant game of obstacle avoidance is what caused the problem.
I felt great Sunday on the 9 miler and I went at roughly a 10:30min/mile pace for the first half and a 10:00 min/mile for the 2nd half.
I would suggest that you get your niece on the walk-to-run program.
Click here for the Walk-to-run program
I would start her out at week 10 or 12 and see how she feels. If it is too soon for her to do that... then have her start the program from the beginning.
That would be my advice Randy. :)
Good luck!
Trae
Fitgeek.org
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