Posted: 17/09/2016 at 05:08
Hi Grumpie, well done for getting started again
. To improve its best to do different types of runs, e.g tempo runs, hill training, intervals, long slow runs, recovery runs etc. I'm not familiar with any 10k apps and don't know if there is science begin it. As you are looking to continue beyond 10k why not look at a beginners half marathon plan which will also teach you about the different runs? There are lots of them out there. Just have a look on google. I personally used http://www.bupa.co.uk/~/media/Images/HealthManagement/PDFs/Beginner%20half%20marathon_FINAL.ashx and also have a look here for the types http://www.bupa.co.uk/health-information/directory/r/running-programme-half-marathon
Regarding the pain, i know exactly what pain you mean as I also get it, but I have no idea what causes it and how to prevent it. I mostly get it on my faster runs, sometimes I can ignore it and continue, other times it makes me stop dead for a few minutes before I can continue with a slow jog.