couch to 10k snd help with man calves??

[nappyzoneloveslindor]

i followed the robert ullerys podcasts for couch to 5k and whilst im tinkering around week 6 as just gettign back into it am considering a 10k in september - is there a podcast like the couch to 5k to follow to get me in shape - also since running my calves are like big mand calves - anyway to keep them nice and normal ??

thanks

thats mans calves and to clarify i dont want the couch to 5k programme i want one thats to 10k i can plug in my ears - sorry if i wasnt clear but thanksy all