I started the c2k5 in august and graduated , finally running 5k in october. However, I've pretty much had shin splints on and off since, taking a month off in november and 3 weeks off in feb and only had about a months worth of running utterly pain free in january before I did a far too long/fast run on concrete in feb which set me back by bringing back all my injuries I thought I'd got stronger than!
I've been doing calf raises, using KT tape, run at a higher cadence without overstriding, run on grass, but I'm constantly struggling between trying to get myself into a routine without bringing injury back. I think the main trigger is running too fast for my current leg strength, but its very difficult when you have run for 30 mins many many times now to not want to go at the pace you know you could easily do a month ago (especially when your fitness feels fine and you don't feel the shin pain till a day or two after)- and yet that is still too much for your shins!! It's enough to take the fun out of running and constantly feel like I'm not getting anywhere. I know if I hadn't had to keep stopping training I could have reached 10k by now.
So my real question is, should I swallow my pride as a graduate and just redo the program, from w1r1, to try and build the regular 3 runs a week calf strength? At the moment every time I up to 3 runs I feel it pushes me too far and I get injured, because I want to run 30 mins at a good pace at least compared to my previous runs to feel like I've done a run. Doing less than 30 mins now just feels like its not a 'proper' run and disheartens me. I think I've got to get over this negative thinking and start back at basics to find my enjoyment and achievement again. I found the initial progress I made so exciting that this on/off injury plateau of progress is getting frustrating.
So what is your advice? Would you start the program again? Is there a 'rehabilitation' week- say 3 or 4- I could start at and maybe repeat a few times to get a routine with for a while to build strength? I just feel some training structure I can't exceed might help me progress better instead of yo-yoing between doing nothing and running too far.