[glagoliska]

A lot of the reasoning behind "not going ahead" has to do with getting your bones and tendons used to the impact. I don't see any problem with adding walking days in between, or even adding an extra day. You're not supposed to increase by more than 10% each week, so if you're adding that extra day all along, you'll still be increasing at the same rate.

If, in the later weeks, you feel any pain, then back off. The early weeks also help you adjust, as you may find that you're wearing the wrong type of shoe, etc. Listen to your body for pain. Maybe, midway thru, take your shoes to a running store to see if you have the right type for your foot.

When I did the program, I stayed at the 3 days because it just fit into my schedule. I'd go further than the 20 minutes, tho. I had street that was just under 3 miles if I went out and back. I just did the intervals, and usually had to add some on at the end.

It was always tough tho. Each week, I felt like I could just do it, but couldn't imagine going one second more. I guess it's part mental, because the next week I'd feel the same about that interval. It was the same sort of feel - that I could do this

I think almost everyone feels shinsplints as first. If you get them continuously, it may be the shoes. You should not get stress fractures, tho. That would probably be the result of doing too much, too fast.

Also, try to stay off of sidewalks. It's probably the hardest surface around. Even roads are so much softer.

"Running is 90% mental - the other half is physical"