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Started Running again at 48 - advice requested

  • Posted:
    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 
     
    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
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  • avatar
    Next Stop Sub 3hours
    Posted:
    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. 
     
    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.
    Report
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