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Intermediate 10K
Day 050 - Footwear
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate. 
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TODAY, DO 15-MINUTES OF STRENGTH (ST) TRAINING, FOLLOWED BY 15 MINUTES OF STRETCHING. Now that you're out training, make sure your footwear is up to the task. Like most pieces of equipment, your shoes have a finite lifespan, usually between 300-400 miles. For most of you, that will mean replacing your shoes every 4-6 months, especially if you use the same shoes for all your workouts. If you start to have aches and pains, make sure your shoes aren't past their time, that can be the culprit.
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