After graduation last Saturday at my 1st park run, today was the 1st time I was able to run again. The reason? Too fast - I tore something in my left calf on my last run and my calf/ankle swelled up for days.
Fortunately a running friend showed me yesterday how to stretch my calf muscles correctly and told me to slow down most of my runs - much slower.
So this evening I ran 5k in 44min - so slow I could have held a conversation throughout. And it felt fantastic!
The moral is - don’t kill yourself trying to do 5k in 30 mins at the end of this programme. Listen to your body (and wise friends) and maybe also act your age!