So have a go and read up about it and introduce it gradually to your life. Its a great exercise for core, glutes and back muscles and will help prevent injury in the long run as you get stronger.
So for the short run I suggest an interval programme like this:
Though i have not signed up this time (don't want to put to much pressure on given my November challenge) i'm definitely going to use this as a guide to increase my distance from 5k to 8k. Good luck to all the panther cubs taking part
Thanks so much Ju- Ju! Is there an easy app that will measure my distance? So far, I’ve only been running on a time base but that’s not very accurate although it was perfect to start me off! Really appreciate all your support 😀🏃♀️
As Niel says there are lots out there. Do you have a smartphone? If not I suggest getting a cheap Garmin from Ebay like a Forerunner 15 as a starter watch ( I had this when I started and its dead simple to use)
Why do I have to pick up a rotten cold now just one week after completing my first 9k? Haven't been able to run since Monday! I have taken the sensible(but boring) decision to follow the plan through again from week 1, complete with exercises, including the NHS knee strengthening ones, on the basis that, if I do that, I should be a stronger better runner at the end of eight weeks. Long term that must be better than trying to pick up from where I left off and just struggle through to 10k in a week or so for the sake of saying that I have done it. Maybe that is just the fever talking.......😖
Looking forward to the first week. Can you recommend any app which will allow me to easily time these intervals. I have a phone but no watch so find it very difficult and liked the way c25k told me when to do what😂😂
I've now found a little podcast that will give me 30,20,10 intervals for my short runs. It changes the beat of the music to mark the intervals. Sounds like it'll work for me. I need as much help as I can get 😂
I just googled 10 20 30 interval running music. It gives a link to a post on the c25k forum and a mp3 attachment. I'm going to use it for my 2.5k this morning.
I don't know how to put the link on here as my tech skills aren't good x
Please would you be able to help me find the podcast you used for the 30, 20, 10 intervals? I am trying to get ready for the next round of Bridge to 10k and I can’t see my watch very well without my glasses so could do with some help.
I’m going to be doing this a bit topsy turvy (haven’t used that phrase for decades 😅) as I’ll be doing my 10k run next week, and then I’ll start the Magic plan and work up to 10k all over again! It’ll be fun! 😀
Hi not been to good bad cough getting better so will try and get out Sunday for my fist run 10k plan .not had a run for over a week 🤨.but made myself rest .
Hi I’m a bit baffled already! I can’t remember the instructions for the intervals! Is it the speed option on the C25K+podcast? sorry for sounding so hopeless 😩
Hey Ju-ju, The run was great, I did the 2.5k 🙌 going to go for the 5.5 next then finish the week with the 5k 🤩👌 ... Also, major breakthrough... the planking is now around 28 seconds! Boom! 💪🤩
Is it necessary to do the runs in order. I work shifts and like to go park runs which are obviously 5k so as long as I do the runs in a week is that ok??
I'm impressed you can type from the plank position. I spend my plank time just trying not to collapse in a heap😂😂. I'm sure it'll be fine regardless of the order, I suppose just as long as I don't try to do 2 long runs back to back 🤔🤔
Thanks for the plan. I managed to do the first 2.5k run this evening as we're forecast for a monsoon here tomorrow. I used part of the C25k speed podcast for some interval training. As it was so short I managed a few PB's and then got on with my normal Friday evening.
Planks away !!!! I have been doing planks on and off, along with side planks. They really have made a difference. I'm going to stick at them 👍going to do the first run 2moro xxx
So after a 12 hour shift, i have completed 4 x 30 second planks this evening. Will try to do this every night this week with my first run of this week on Monday morning x
First session done a day early on Thursday, with the plan being to do a Park Run in Nottingham in Saturday whilst visiting family, for the 5k part. Unfortunately that all fell apart due to over-imbibing on Friday....! 🙈
So the 5k will be tomorrow or Tuesday and the first 5.5k on Thursday!
Made a good start with Speed from the Couch25k which used to be impossible." Ooh...keep moooviin!"Looking forward to a nice steady 5.5 tomorrow.Have a great week all.
Hi Ju-Ju, I am a lurker, aiming to get to 10k eventually but with dark nights and commitments (read as kids mainly!) I am not sure if I can follow the plan exactly. Did a 6 k this week along with two 30 mins coming in just under 5k so I guess I am kind of on track atm!
So today I thought I'll do the 2.5k intervals. So I set off for my warm up walk, and after 5 mins started my running but having discovered Spotify and free music downloads last night, got carried away with the tracks and decided just to do the 5.5k run instead. So looks like Wednesday will be the 2.5k day now. Feel great. Furthest and longest run ever 😊😊😊
Well that’s Week 1 completed... albeit a little bit late! But a weekend of Remembrance activities and a stag do put paid to getting it done sooner.
A nearly-PB 5k during the week for the second run and the 5.5k done today at a slower but steady pace of nearly 7:00m/km. A bit of a knee twinge at the end unfortunately that meant a couple of 15 second walks, but got to listen to the body!
Unfortunately did NO planking at all... work and life got in the way. I’m determined to get both strength exercises done in Week 2 on the off-days... come hell or high water!!
Hi. Thanks for the plan ... I am trying the bridge to 10k... just done the week 2 6k run ... when I stopped thinking about going faster and just enjoyed the trees and birds in the woods it was great and I kept a steady pace without stopping .. (first run in the rain which I can’t say I really liked though )
Can anyone suggest a light and cool waterproof ?
I am not doing the exercise after most runs though as I go to an hiit class and aerobics so I don’t want to overdo it ! I did do some planks today though to warm up when I got in !
Hope I can still graduate once I’ve done the runs !
Hi Ju Ju...after completing the C25K with a bunch of school mums a month or so ago, our 3 X5k per week have got a bit stagnant and we don't seem to be improving...I have convinced them to start your MAGIC plan. We started with the 2.5k interval training today - my god it was hard. I think we done it for too long. Can I ask your opinion....better to do
5 min jog
5 min of 30-20-10
5 min jog
OR
5 min jog
10 mins of interval training with a rest after each set. (thinking 2 x 30-20-10 in a set)
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