hey hey.
im new here.
i love to run too.

i want to ask this question>
i run everyday[one day rest] around 20 to 30 minutes[hard intensity]and 45minutes to 1 hour[mid intensity],how can i improve my hard intensity timing to around 40minutes[10k event]?[i run alone with my polar heart rate,i dont know my actual distant]

i used to Power[bata]shoe,they are cheap..after a month,i bought nike shoe,and i had knee pain for one week!and some ppl say "u must break-in the shoe before u run with it",so,i wore that shoe to shopping mall,walking to fishing shop...after 2 weeks,i ran with it,in just 15minutes,i had MY KNEE PAIN AGAIN!izzit something wrong with the shoe or my knee?

btw,im 15 years old and my fastest time in 3km event is 11:16:25mintes,i will try to break my school record in 3k event 10:48:49minutes[1992],the record is 12 years ago,its time to break a new one!wish me luck!

PS:SORRY FOR MY BAD ENGLISH!

oh yeah?i will try that tomorrow..any other advise that can make me run at faster pace?weight training?what to do with our leg?[im lack of items,only have curve barbell,dumbell,twister,push-up extender]