Welcome to a brand new special series of podcasts, brought to you by the Women’s Running Podcast, and sponsored by Vivobarefoot. This is a ten-part special in which we introduce our friend and colleague Cara, who is keen to take on 5K with our help.  Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we’re taking on the 10-week 5K training plan for beginners. More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  Week 4Run 1: 4x 3 min run / 2 min walk Run 2: 3x 4 min run / 2 min walk Run 3: 3x 4 min run / 2 min walk Running kit, cold weather and shin splints  In this episode, Cara’s back in the saddle and taking the running world by storm: she’s even had her first bout of runner’s itch! It’s absolutely freezing this week, so we’re kicking things off by talking about what kit to wear to beat the chill. Cara’s also got some concerns about shin splints, which are a very common injury for beginners – we delve into what they really are and how to prevent them. Plus, there’s a bit of chat about how best to time these runs with a watch, so listen up if that’s something you need support with. Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15 • Grab hold of your perfect training plan here. • Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You’ll also get a free mini magazine!  • Subscribe to Women’s Running today and you’ll save 50%, plus you’ll receive our How To Run 5K magazine absolutely free! • Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.