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It’s Week 3 of the 10 is the Magic Number Plan πŸ’₯πŸ•ΊπŸ½πŸ’₯

Hello everyone and welcome to week 3 of the 10 is the magic number 10k Plan/ How are you all doing?

How are the planks and squats coming on?

Here is this weeks vid where I chat briefly about pace challenges...

Distance runs ( to be completed in any length of time)

3k

5k

7k

Timed runs ( for those not yet ready to do the distances in the 10k Plan)

15 minutes

30 minutes

44 minutes

This week try jumps ( something to follow in the week...). I like the this article as explains lots: ultra168.com/2014/07/07/hop...

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Happy Panthering

Juju

Xxx

36 Replies
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Hey ju-ju

Really useful post - it's easy to get hung up on being "slow", without focussing on the positives of being a runner. I completed Week 4 today and I ran the 8K at a very consistent pace from start to finish, and slightly faster than I ran the 7K last week. Which I found very encouraging! Am going to focus on "JoP pace" from now on rather than other people's!

Have been doing quite a lot of planks and some squats. And strengthening yoga exercises. Will take a look at the jumping link - thanks! πŸ˜€πŸ‘πŸƒβ€β™€οΈ

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Yay that is superb, well done 😎

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Thanks - the jumping hopping thing is harder than it sounds! πŸ˜€

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Looking good JuJu.Jealous of the view , though my river run was clear & sunny this morning.

Yes I like your Pace Notes.Finding my own slow and my own fast has been an interesting side- effect of regular running and I'm still getting to recognise and settle in at my own 'happy spot' whilst choosing some days to stretch my capabilities.Both types of run give me a thrill!

Thanks for the week 3 reminder.Umm, jumping...skipping...we'll see!

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Superb, and yes that it isn’t it...... we find our own paces for different types of run..... and I hope you did some skipping and jumping?!!!

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Hi ju-ju-! 7k in the bag this morning. No speed involved, but it was my first run since last Tuesday and I just fancied a pootle in the sunshine this morning. β˜€οΈπŸƒβ€β™€οΈ

Will do my 3k on Wednesday, more than likely in the gym as there’s pesky ❄️⛄️ forecast tomorrow afternoon/evening.

I’ve been doing planks and squats as well as yoga during my few days off running. Skipping next! Best do that where no-one can see me! πŸ˜…πŸ˜³πŸ˜…

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Superb, I hope you’ve had a great week?

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Hi Juju, I like the look ot the jumping around the clock. Will give that a go.

Did 5K on Saturday (1st parkrun of the year)

Now off to do the 3.5, it's cold but beautifully sunny here in Belfast today.

Happy week 3 everyone!

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That sounds perfect, I hope you’ve coped ok in this cold spell?

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Yes thanks for asking. Got a PB at parkrun yesterday, it was -1. Too cold to dawdle!

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Fabulous post!!!!

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Thankyou πŸ€—πŸ€—

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All good

Enjoying the shorter runs, which I have neglected, been a bit obsessed with upping the weekly distance

I am trying to run them fast, well my fast

Liked your squat video, I have been doing them wrong, now getting down further and feel more stable with the simple correction of pointing toes out 😊

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Good stuff, squats are really hard to get right. When I used to do bodypump the bloke had to take me to one side to show me properly as I was doing them completely wrong!!!

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I have been off and on plan for 2 weeks. Managed 6k last weekend but then in bed poorly. Managed a 6.5k recovery run yesterday just to see how I went and it was good. Pb on 5k and fastest 6.5k despite me trying to run slow. This week I can’t see me running as life has just thrown a bucketful of Lemons at me so can’t see me getting out until next weekend. πŸ™

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Hey- I hope you are ok and your life has stabilised a bit. Take Care πŸ€—

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😊. It’s slowing down thankfully. Just need to find my motivation now. Thought I had it but had a lovely sleep this afternoon when I should have been running.

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Just finished my 3.5k run! Planning on doing my 5k on Thursday and 7k on Sunday (giving myself an extra day’s rest prior to my longest run). Happy running everyone! πŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈ

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Sounds fab, I hope you have got on Ok?

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I really enjoyed a spa break in the New Forest last week (you said we should treat ourselves so I had a Swedish massage too).

W4 R1 started at Parkrun on Saturday and I was amazed to get a PB .

I didn’t do so well on Monday because I did my long run after a shopping trip and after a good 6k (but not enough 🐌🐌 I think) I then jeffed the last 2k. I will do better next week. I am missing my running buddy while he waits for physio.

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I hope running buddy gets sorted soon. Well done, and I jeff all the time, it really works well for me..... well done too 😎

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Nearly there, just trying to resist starting too soon πŸ€”

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Just finished week 4 with a few extra runs chucked in here and there as due to time it's all I could manage. So far so good last week i did 8k instead of 7 so this is my second 8k and 1:10 quicker as wellπŸ‘

Finding that I like the long runs the best and the easiest to compete for so.e reasonπŸ€·β€β™‚οΈ

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Nice work well done 😎

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Ju-Ju can I ask if it’s possible to join the plan in week 3 please? I graduated on Christmas Eve and have been running 3 times a week since even doing 4 Park runs and managing to run for 40 minutes this week. I wasn’t confident I could do it but I feel like I could go for running for 60 minutes now. I doubt I’d do 10k as it takes me just under 45mins to do the Parkrun. πŸ™‚

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Absolutely yes.... I will add you to the list for week 4 😎

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Thank you. 😊

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It sounds like the timed runs are perfect for you knittingrunner. And you can look back at the exercises in W1 and W2 too.

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Thanks I will but have been doing some similar ones off the WW app which are good for core plus some I found some from MyFitnessPal too. I was worried my core would let me down so have been trying to build it up. πŸ˜‰πŸ₯΅

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I found Pilates before I started running so I think that’s helped me in that respect. Getting my lungs going was my challenge.

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I do some Pilates too but at home. It certainly helps.

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Hi ju ju, completed wk 3 today with the 3.5k fartlek run. I did the 7k on Tuesday and got Pb for my 5k run which was at parkrun last Saturday. Feeling really good at the moment with the running and I’m also doing the plank and squats. I am a little unsure about how to do this weeks conditioning exercise. If anyone can help me with that much appreciated. Happy running everyone.πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

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Well done.... and this week is all about skipping and jumping... no specific routine suggested but you might like to try the one in the link. I like to jump up steps when I have to go up them so I get my workout here, there and everywhere!!!

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Week 3 completed a little late, gave up dodging the snow and completed on the Dreadmill..Feeling quite comfortable with the runs, hopeful for week 4, off for a frosty Park Run in the morning to start it off.

Have a good week 4 everyoneβ˜ƒοΈ

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Wonderful, good work 😎

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I enjoyed your post ju-ju a good reminder to not obsess with pace etc and just enjoy our runs, I managed to continue doing my planks and squats during my week off running, but haven’t tackled the jumps yet. Yesterday, was my first day back legs were well rested and I ran 9k! will do my 4k and 5k next week and then take a few days more off for the 10k. Its within reach now. πŸ€“

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