First Running Program

I have decided to return to train to run, seriously.
The goal is to return under 50' for a 10K run.

It won't be easy, especially because I have to manage my problems to the knee of my right leg.
I have decided to adopt the FIRST running method.
I'm reading a book, on my Kindle, and I'm taking all the relevant information from this book.

The First method focus more on quality than quantity.

• Three quality run workouts per week
• Two cross training sessions per week
• Strength and stretching sessions to improve strength and flexibility

It won't be easy. From what I have read the rithm is high. I hope to be able to avoid problems to my knee. The key things to succeed should be:

• Regular strength training (squat, etc)
• Cross training sessions (I plan to use my Kettler Rowing Machine)
• Stretching

I'll post my updates and progress.