Hi Shirley - thanks for your interest and post here. I really think the strength program will help tremendously, so really dive into that.
As for the HR zones and program, you could initially begin the program by just doing the 20 min HR test. This will get you going and there is not much speed orientated runs at the beginning and since you are struggling with some chronic aches and pains, it might help to focus first on the HR runs.
In any rate, when you are ready for the one mile test, just message me with your result and I can work up some speed zones for you.
Thanks again and keep us all posted on your progress - lots of great support here.
Hello Shirley welocome to The Cool Impossible, there are some wonderful, genuine people here that are truely interested in your progress and well being. Remember you've already done the hardest thing, you've started your journey.
As Eric said keep us all posted on your progress
Hello everyone. I just need some claryfication about the tests speed/hr zones. The 'one mile run' is a test for speed zones, and 20 minutes run is meant for HR zones. Am I right?
Thank you for the answer and more informations on this topic. Since I run mostly ultra trail races, I think I can go with 1 mile test results (since Eric uses it in Marathon Program ;) ).
The foot strenghthening exercises and others I've been already doing from some time and definietly it is just a great program which I recommend to all runners.
I was thinking to start The Foundation Program after the end of races season, that's why I asked about the tests. My last run is going to be the next week, so it would be something good to start working for the next season after that :)