Hello everyone and a very warm welcome to you on this the very first day of the Magic Running Plan to get you to either 10k or running for 60 minutes. I am really excited about this journey you are embarking on and I’m here to support you along with all the other Magic Runners 🤗
The plan runs for 8 weeks and can be either by distance or time. Please note that the distances can be completed in ANY time, and the timed runs are just that.... it’s NOT the time that you need to do the distance runs for....I explain more here:
Distance runs ( to be completed in any length of time)
2.5k
5k
5.5k
Timed runs ( for those not yet ready to do the distances in the 10k Plan)
15 minutes
30 minutes
35 minutes
So every week I will suggest a new strength exercise and this week it’s the Plank.... it’s hard but will provide many benefits. Here is some guidance on these:
The plank demonstration is really useful as it tells you how not to do it!
I am on week 2 as I accidentally did week 1 last week. I am doing it by distance but my times will be greater than those you have posted (eg 35 minutes for 5K today). Is that OK?
Hello, and well done. The plan includes two options... those that want to do the plan by distance OR time. So the distance can be done in any time.... I will edit the post to explain. Panthering is something I’ve always something I’ve said... kinda like feral running!!!
Just done the first run & having watched the plank link I now realise I was a plank cheater on my circuits class 🤦♂️, that explains why my hamstrings are so sore the day after circuits. Running reset button definitely pressed & looking forward to next run.
Note to self...don’t wear fleece hat plus leggings in these temperatures 😅
Oh that’s good, and I think it’s really hard to know if you are doing it right or not!!! And this weather is a nightmare. Luckily I have a thermometer so I can decide what to wear depending on the temp!!!
Yes not a good idea to do with arm difficulties. Presumably you are ok to run? Did they give you any exercises? If so it may be best to stick with those, although I would have thought squats would be ok?
Hi ju-ju many thanks for your reply, I've been given arm strengthening exercises by my physio and am ok to run. I was hoping to build up my core as much as possible within limits of only having one arm! 🤔
Thank you Ju-ju!! I did Run1 this morning before my job interview 😬 The planking video is really interesting - I've been doing it wrong all this time by not engaging the glutes!😱 Do you suggest we do those on non-running days? And what's an average amount of time to spend on them, please 😳
Hi there, yes non running days is a great start. And I’d say just do them gradually. A lot of people start with 30 seconds then build up. See how it feels....
Looking forward to this. Have spent the last 3 months or so consolidating the C25k and now feeling ready for a new challenge. Thanks for the invite!! 😊
I think it’s assumed by the time that you get to this point that you have built up your running to a stage where you can run with your own music , podcasts or whatever you like for 30 minutes without encouragement along the way. I’m not sure what a specific app would provide.
I made up a spreadsheet of the plan, stuck it on the fridge and loved filling it in every time I completed a run - so satisfying 😃
Don’t worry if you can only do 2 runs in a calendar week , just spread it over 8 or 9 days. You are in total control and you can do the 3 runs in any order. The only rule is don’t run 2 days on the trot.
Hello ju-ju- , It's so nice to be back again. I was raring to go, so I completed W1 R3 yesterday with a jogrunsprint app which was great fun. I have also done 2 pilates classes at the gym this week so I'm up to date with some planks too. How many and how often do you suggest we do the exercises during the running week? Week 2 starts with parkrun tomorrow - yippee.
Hello and welcome to all the newbies - you are just going to love this plan. 😊
Good luck to everyone starting their journey across the bridge today 🏃♀️🏃♀️🏃♀️ I’ve made a good start today with a steady 5.5k. Sunday will be my interval run - I’m going to try JogRunSprint and see how it is. I’m hoping the intervals will improve my fitness so that I can improve my pace. I am disappointed to discover I am a plank cheater. So am going to work on my technique this week.
Ju-ju - this is great! Please add me to the victims list.. hmm mmm, I mean runners list bridging to 10k, I'm starting off with a Parkrun tomorrow if I decide to have a lie in, usually out walking or running at 5.30/6am. Looking forward to this program x
Thanks for kicking off the January bridge to10K. About the plankety plank, can you please explain how long we are supposed to hold the plank position, and how many times are we supposed to do this plank exercise in each session? One session per week or more?
I don’t know too about planks. I can’t see replies that help. Did you find anything out that will help? I guess I will try it in morning and at night. Hold for 10 seconds. Probably that will be all wrong but I think I will start very basic. If I can’t hold for 10 then will try 5. 😄
Hi Wimborne if you look on the sister weight loss site (two months ago), there is a 30 day plank challenge, which slowly builds up to 2 minutes. I still do it but need to improve my squeezing! 🥺
Hi juju, so excited to start this. I have followed this post so that I don’t miss it. Is that correct? Or is there any other notification I need to check? Thank you
Basically it’s up to you , so I post on a Friday, so some people like to do the 5k on Sat for Parkrun, then the short and long run in the week. But you need to do what fits in best with your life....
Hi, did my first run of the week with a 5k parkrun. Thanks Ju Ju for the plank demo as I have been doing it wrong. Roll on run 2 which will be my longer run on. Monday
W1R1 completed with this morning's parkrun....I've never planked so that's going to be interesting... now time to plan the next run, can't decide whether it should be the shorter or longer one!
Did the shorter run on Wednesday (it was awful...no idea why, maybe I thought it would be easier because it was half the usual length?) and the longer one today. Running was fine, however, the warm up and down walk either side was like Bambi auditioning for Dancing on Ice
Woo hoo after parkrun today I’m ahead for week 1 now (except for the plankety plank which I’m saving for tomorrow as a special treat 😳).
I went running with a group on Monday night and did 4.5, had a gym session on Thurs with a dreadmill run of 3.5 and 5 today so although they aren’t the exact distances I’m hoping I qualify?
I am so pleased, please keep me posted how it goes and what you think could be tweaked at the end so I can adapt and improve it for future Magic.... Thankyou 😎😎😎
Just completed run 1. While shorter than usual, I upped the pace (still slow though, it’s all relative 🙂!), so still felt like I’d done a lot. Have tried a couple of planks- it’s definitely a ‘work in progress’ getting them right! Many thanks for the plan Ju-Ju, it’s really motivating and I’m looking forward to the challenge.
I was planning to do this by time - as I'm slow and so my distances aren't great - but then I looked at week 1 and realised I already did those times last week. So now I'm going to go for distances - woo hoo, here we go! Started with 5K at parkrun yesterday - the first time I've ever ran (aka slow jogged) the whole thing - but it was a proud moment!
Just finished week 2 of this although I ended up doing to 5k runs this week before the 6k.
I work shifts and after 2 night shifts I normally run the day after to fend off the jet lag feeling, so it was the day I was meant to do 6k but I got to 5k and stopped my body was all over the show and I'd had enough. It is the first time I had to redo a run on either programme but from now on I'm just doing a slow recovery run on that day and it may well mean I do extra runs as such.
That said in a much better place today and the 6k got crushed in fact I hadn't noticed and ended up doing 6.5k in 40 minutes but it felt great.
I'm a little confused about the short runs (2.5k/15m and then up to 4k/20m). Is this the one that's best done to build speed (as with the 30-20-10 workout from the other thread)? Or is it just a short, easy run?
Hello, yes the short run is designed to either be a recovery run OR an interval session as this will help your overall running. Lauras speed is good on C25k + or I really like these:
Thanks. I tried the 30-20-10 one today and it half killed me, but mostly because cold and damp makes me a bit wheezy (asthma... I used to have it a bit as a kid), and the flat out bits really exacerbate that. I'm seeing the doc on Thursday hopefully to get an inhaler. In the meantime, I'm back in the gym but I have no idea how to get a treadmill to do that kind of thing.
I really really feel for you. I am also an asthmatic and struggle with my breathing when I push. I had a really bad attack last month and it really scared me. When I do intervals I push as far as I feel my breathing allows and try so hard to relax as my legs are fine!! Take it slowly and try to relax ( easier said than done I know), and see the doc ASAP if you don't have an inhaler... its a life saver.
Thanks. The week wasn't too bad in the end, apart from not really doing 30-20-10 properly. I did the other two, with a bit of wheezing, and I've been planking and the like on my non-running days for months. Still looking forward to getting my hands on that ventolin inhaler though.
Running more often with a friend too (he's on week 4 of C25K), which helps.
Hello! May I join too please? I have completed C25k (twice) and am looking for my next step. Thanks!
Hi, I would like to join please! I finished c25k at the end of September and have been running for fun since then but I regularly do a comfortable (ish!) 5k now so I think I'm ready for the next thing
I'm v late to this. I had an enforced running break from mid-December and just happened to run again for the first time on Friday. Work has been a bit hectic so haven't had a chance to sign up before today. Could you add me on? I've done 5.5, 5 and then 3.5 (I underestimated the length of my new route!!) so week 1 is complete. I've still got this stupid cough though so taking it quite easy. This is 2nd time around for me, but I think I need a plan to keep me at it.
Hope I can join in with this ? One of my running goals is to complete 10k so it’s perfect! I try to run three times a week and do Parkrun whenever I can, another goal is to get to 50!
Hi, I know I’m late but please could I join? Did 5k earlier in the week and 5.5k today. I can usually only run twice a week (what with work and being a single parent) so I’ll be behind all the way through though! I could squeeze in the 2.5 tomorrow but know I should really take a rest day.
Tried this programme last year but illness got the better of me. Determined to do it this year. Thank you x
Hiya I'm a bit late to the party.... Well, I did start when I saw the post so am up to week 3, I just didn't want to put my name down in case it wasn't for me 😂! I sometimes struggle to get 3 runs in a week as my work hours are a bit random.. So far so good!
Started this today so a few weeks behind. I’ll be using the times to get me up to 60 mins running. After a couple of months of consolidation runs following C25K, it’s great to be back on a plan. Thank you!
Hi @ju-ju- I am thinking about starting your magic plan from next week: I know this particular one has been running for a month but I know it will take me more than 8 weeks, and three runs may be more like 9 days rather than 7, so I worry I’ll feel like I’m falling behind! I’ve been consolidating after C25k for 6 weeks and have a 5-miler in April and a 10k in June, so I feel ready to get started. Thank you for creating the plan: it looks very achievable! I plan to do times but may switch to distances part way through (and maybe drop back a week to accommodate it), depending on how it goes. I have a few local routes figured out which are distance-based, so it may be a bit of juggling! Any top tips? Thanks again 👍
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now time to plan the next run, can't decide whether it should be the shorter or longer one! 
Magic plan run 🏃🏽♂️👍🏻🐐
A new week on the Magic Plan
An in-between-the-Magic-Plan run with the dog 🦮🏃🏼♀️
