Alwyn Cosgrove Q&A on the 5K run

Metabolic & conditioning training topics
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galapogos
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Alwyn Cosgrove Q&A on the 5K run

Post by galapogos »

Q. Recently I have come up with a goal to run a 5K. I am overweight and did smoke (quit taht for this goal). I am experienceing shin splints and the mental wall of not thinking I can do it - the mental toughness you have to psush through. Can you guys give me any advice on potential shin muscle exercises and what to do to develop more discipline and mental toughness.... This is an achieveable goal I know.

A. Hi John,

The key will be to build up to the distance gradually -- to allow your body time to adapt (as you've experienced - doing too much too soon and your body will just break down).

Also - DON'T just try to run a 5K three times per week -- vary your training distances and speed throughout your program.

For example:

Week one (three days per week):

1) alternate 1k jog with 1k walk for 2-3 rounds
2) 3k jog
3) 500m hard effort, 500m walk recovery - 2-3rounds

Week two (three days per week):

1) 1.5k jog, 500m walk x 2-3 rounds
2) 1k easy jog - 2k hard run - 1k walk/jog
3) 1000m hard effort, 500m walk
500m hard effort, 500m walk (x 2-3 rounds)


Give us the outline of your program and we can take it from there.

Also consider using the foam roller on your calves and peroneals (front outside of the shin).

There are some strength exercises in the exercise index that you can add at that point.

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