September 13th a few weeks after I started to run again, I joined a group called from sofa to 10km in ten weeks. A local running club runs the group as a way to recruit new members. It worked, both my wife and I loved running in a group and joined the club after just three weeks.

During the ten weeks, we got tips on how to run, to use our arms more, body position, running up hill, running down hill. We ran various types of intervals. 30/15-45/22-60/30, 1-2-3-4-4-3-2-1 min runs with half the running time as rest and my favorite was two 15 minute periods of running 300m + walking 100m around a track. I was able to keep most of my 300m around 1:30. I also learned that it is easier to run fast up to about 200m, then it get hard 🙂