So I did the first week and found it relatively easy, so I'm not going to lie I am not really following the plan anymore. I am however still running. I can run 2k in just over 11 minutes (is this good!?!) But I am getting extremely tight calves, to the point I cannot walk for a good 2 or 3 hours afterwards.
Should I go back to the plan even if I'm finding it a bit easy or is there something I should be doing before/during/after running a 2k???
I have my army assessment in a few weeks so I need to be able to run 800m warm up and a 2k run in 11minutes 15 seconds as or less.
Any advice would be appreciated.
Written by
Nats_swims88
To view profiles and participate in discussions please or .
Training plans, such as C25K, are designed to slowly build your fitness and resilience. Making it up as you go is a sure way to get injured. We are all capable of doing way more than our bodies are conditioned to do, but not without increased injury risk..........that is why the plans exist.
This guide to C25K healthunlocked.com/couchto5... explains how the plan works, how to minimise impact and how to stretch after every run.
I completed C25K six years ago, but am currently redoing the plan, after a knee injury, starting from W1R1 despite my residual fitness, because building yourself back up slowly is the only sensible approach to avoid injury.
Doing too much too soon could stop you in your tracks for days, weeks or even months. I recommend you follow the plan. What is the hurry?
The hurry is that I have an army assessment coming up and I want to go into it feeling super confident and knowing i can run the distance at the pace required.
Running has never been my forte and even though I am the fittest I have been in years due to swimming, i am still struggling to feel confident when i run.
The army requires me to run 2k in less than 11 minutes and 15 seconds. And i am due to do my assessment in approx 5 weeks.
It sounds like you have the pace in the bag. The reason your calves are tight is likely because you don't have the miles under your belt. If you try to jump too far ahead, your body isn't used to moving the lactic acid or repairing the muscles after a run. Work back from your assessment date and join the program at that point. If you're comfortable there, you'll be in great shape at the end.
You say you can run the distance in the time, so it would be foolish to injure yourself by doing too much too soon. Follow the advice in the plan in respect of stretching after every run and minimising impact and you should notice a difference.
Looks like folks have already helped you work out a plan of action. I would only add to focus on the bits in the welcome post from IannodaTruffe about rest days, stretching, and hydration. Attention to these may well eliminate your specific calf problem. The post explains just why each of these is important, and I think getting hold of that reasoning will stand you in good stead as you work towards your army goal. Good luck with it all. 👍😊👏🏼
Did you get a gait analysis though? You might need support shoes. Unfortunately runners can’t just buy the shoes they like - they have to get those that suit their feet and running style.
I hope my knees like my new Hokas on trails otherwise I think I’ll have to quit trails☹️ I couldn’t even walk down a hill in my normal shoes the other day - ended up walking down backwards which is less than ideal 🤣
No I didnt get the analysis but I cannot afford the ones they sell in my local running shop as they are all over £100. I tried on loads st my local sports shop and I chose these ones for comfort over appearance.
Yes it can be expensive! If you’re going to stick to running it you might get it done at some point - after that you can usually buy the same style online when you want a replacement pair and that can be much cheaper.
Hi,5:37/ 5:38 pace is a good pace.To put that in perspective for you and the Army, only around 10% approx or estimated, complete C25k and are running better than 6k/ min pace or 5k in 30mins.🤔
Presumably your 800m warm up is not included in the 2k.🤔.Many informed coaches would recommend much more warm up than that also, walk/ trot/ canter before galloping.
Really solid and essential advice given here,understand your time constraints and every good wish.
Recommend you look also at Pete Magill link over on sister Marathon site under a pinned post from Abi.
I think applying some of his stuff will help you minimise your risk and hopefully avoid injury while achieving your goal.
He is a 50 year old who has run 5k in 15 mins and is not a rebel but has dispelled age related myths and some other stuff and sticks with interesting exercises for runners and always adequate repair times.
I am sure this can help you.He has proven things by doing it.Did not take up running until relative later in his life.
The tight calves are a result of hurrying on. If you want to reach your goal with damage limitation..Go back to the plan and trust it’s scientific basis. Rest days prevent injury as does the progression through the weeks. Use your extra energy to do cross training on your rest days Dynamic warm ups also very helpful!
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Tight Calves 
Tight calves - for regular runners??
Week 5 - running with tight calves?
Painful calves, could run 😢 
Back after 4 weeks
