All Forums >
Started Running again at 48 - advice requested
- Posted: 21st Mar 2012, 06:53Report
I'm in Australia (Gold Coast)- and in order to compete in a 5km event with my 12 yr old daughter ( she runs 20:20 for 5km) I have taken up running again after a 30 + yr break started about 6 months ago with 5km 26- 27mins and unable to complete 5km non stop - now am at 21:56 and can usual run 5km non stop or minor break 10-15 secs My question is - how do I continue to improve my times without injury- I suffer from sore calf muscles when I push too hard ( 1 step forward 2 steps back!) any advice on good conditioning work to improve 5km to 21:00 - 21:30 would be appreciated ps have started running parkruns every 2nd or 3 rd saturdays
- Posted: 22nd Mar 2012, 17:15Report
Try Hal Higdon.com lots of really good training programs from 5K to marathons. I suffer from sore calf's as well, my solution is a monthly massage from physio, regular self massage after runs and ice baths after my long runs (15 miles plus). Hope that helps.