THIS POST CONTAINS INFORMATION ABOUT THE PLAN - A NEW JUNE 2019 PLAN WILL BE STARTING SOON!
Hi Magic People!
Welcome to the first day of the first week of Ju-Ju's Magic Running Plan!!! This week I will be talking about:
💥This week's runs (obvs)
💥This week's exercise (planks)
💥Treats!
I'm thrilled to have so many of you sign up for the Magic Running Plan (see the list of Magic Runners at the bottom of the post), and I hope you will all have a lot of fun over the next 8 weeks! I will be posting a Magic update every Friday, where I shall be honoured and delighted if you would share your progress, any questions and concerns, and lots of support for each other 😊😊😊
Thank you to everyone who has followed me to receive email notifications - if you haven't done so I recommend it because we get a lot of posts on this forum and it's easy to miss them! You can always unfollow me again later 😊 If you have any problems let me know in the comments below.
If you would like to join in please feel free - let me know in the comments below.
As mentioned in the last post, I have put together printable sheets to help you follow the plan at home:
Distance runs ( to be completed in any length of time, and in any order you wish)
★ 2.5k
★ 5k
★ 5.5k
Timed runs ( for those not yet ready to do the distances in the 10k Plan. Can be run in any order)
★ 15 minutes
★ 30 minutes
★ 35 minutes
💥And this week's exercise is...
PLANKS!
I suggest you give planks a try this week! The plank is an amazing exercise that works the whole body, but particularly the core - including the back.
Planks are not easy, so if you are new to them I suggest you start small and build them up as you get stronger.
★ When should I plank?
I suggest that you do your planks straight after you're home from your run - you'll be nice and warmed up, and dressed appropriately, and when you've finished you can have your shower and feel really awesome 😊😊😊
In later weeks, as we have gone through the other exercises, I am going to provide options for putting them all together into a more extensive strength workout, which you may wish to do on a non-running day.
★ How do I plank?
You'll need a stopwatch of some sort (I'm sure there's an app for that!), and I recommend you get something soft to put under your elbows. Working on a yoga mat is a good idea if you have one, but I find I manage fine just on the carpet with a thin cushion for my elbows.
I have put together a simple plank workout with illustrations that can be viewed here:
The workout actually includes three different basic plank poses, but if you prefer to you can just do the first one, as below. I suggest you start off by planking for 30 SECONDS, but you may set a longer time as you feel.
As the name suggests, the plank has the body making a straight line from the ears to the heels. In plank position the body rests on the forearms, but some people find this is too much for their shoulders. If this is you, try yoga-style high planks instead - resting the body on the palms, with arms extended.
With either your hands or forearms on the floor, knees on the floor, and toes on the floor tucked under your feet, gently lift your knees and straighten your legs.
Try not to let your back arch, concentrate on keeping the small of the back lifted. Tilting the pelvis forward slightly may help to achieve this.
Once you are settled into your plank position, try to keep completely still until your time’s up! You’ll probably find your whole body starts to shake after a while - this means that even though you’re still, you’re still working really hard
Pose 1: Face down, both forearms (or hands) on the floor shoulder width apart. Keeping your core tight, your back straight, and your bottom down, rest on your forearms (or hands).
HOLD FOR 30 SECONDS.
Modifications
If you can’t manage the full position yet, modify your planks by having a knee or knees on the floor.
AS YOU GET STRONGER YOU MAY WISH TO EXTEND AND/OR REPEAT THESE EXERCISES!
★ If you have any questions, fire away in the comments below 😊
💥Treats!
After you've completed your first week of the Magic Running Plan, it will be lovely to celebrate with a little treat. I say "celebrate" rather than "reward", because I feel that the exercise itself brings the reward. But treating yourself is fine, and is all part of the joy that running brings! And the treat doesn't have to be food - it can be anything you enjoy!!!
Thanks roseabi I 'm excited by this new challenge, a bit like when I started C25k way back in September 😊. Quick question - can the runs be in any order for example to fit in parkrun at the beginning of the week?
Wow quick response thanks! Actually tomorrow I'm missing parkrun to join my daughter on her C25k w9r2. I'm so proud of her. She's never run before but inspired by me ( she says) she's about to graduate and she loves it. So that will my 2.5k for this week although may be a bit longer!
I must admit I thought they had to be in the order they appear on the document so I did the 2.5K on Wednesday evening as I too want to make the weekly 5K a parkrun - nice to have the flexibility going forward though!
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2.5k done 😁 I've been doing strengthening exercises, including the plank, for a few months now and can really notice the difference. I used to get quite a lot of lower back pain and my back would seize up a few times a year, l have had nothing since doing these regularly, l really recommend the plank!
Good luck to everyone starting magic 10. It's my second time round 😀
That’s very cheering, as I don’t feel so confident of making it to the end. 🏃🏼♀️ I can consider this my “practice experience” if I fall by the way....
Absolutely 👍I think it’s laziness more than anything with me. I love my park runs and made it to 8k but...because I know it’s going to take over an hour to run 10k I convince myself that I haven’t got the time “today” but will next week....and next week never comes😳
Yay thanks Roseabi I’m looking forward to this! Just completed my 5.5 run (well 5.6 as I didn’t realise the last .5 went so quick!) but I’ll have to do my planks later as I’m in a forest and don’t fancy muddy elbows 🤣
Love the new look Magic Plan! Good luck to everyone taking part. I'll be adding in some planks this week after the reminder of how good they are for supporting our backs. Mine is a tad tender this week. 😁
Run 1 done! Woo hoo! I was going to put it off until tomorrow but then your post popped up and I though let’s do this!!! Thank you Roseabi 😀 Here’s to a great few weeks ahead! Good luck everyone 🏃🏼♀️
I suggest you follow me (tap my profile picture to take you to my profile page, then hit the 'Follow' button) so you get an email update whenever I write a new post - including each new Magic update.
You can always unfollow me when you get tired of seeing my posts 😊
I can't take this on at the moment as I'm recovering from leg surgery and am fighting my way back to fitness. But I will be ready to start it in a month or two so I will be following this thread and storing the info away for future use. Thanks for the inspiration. PS I have entered for York 10k in August so I will be giving it my best shot.
No, just carry on from where you are. You could search from some past Magic posts if you would like information relating to your specific week - although please bear in mind that that the plan has changed a bit over time.
Hello! I’m a C25K graduate, on consolidation run 9. I’m looking to increase my time and distance now. Your magic plan sounds brilliant - would it be ok for me to join you all? Thanks!
I suggest you follow me (tap my profile picture to take you to my profile page, then hit the 'Follow' button) so you get an email update whenever I write a new post - including each new Magic update.
You can always unfollow me when you get tired of seeing my posts 😊
Would like to try to progress on your plan now after completing C25k, struggling with my consolidation runs and hoping I just need more of a structure to follow 🤞
I didn't realise you can do the runs in any order. I've started from the shortest to the longest as working up to the "big one" seems to logical to me. Is there any benefit in doing them in an other order?
Sometimes did the longer one first, or second due to better weather or I felt like I could, and couldn't guarantee that the next one would feel as good!!😊
When I set off this morning, I had two choices - 30 or 39. I said I'd see how I felt at 30 but I really hoped to do the longer run. At 30 mins, I had nothing left. I had to stop. I guess I was just tired this morning. Didn't have enough sleep. Early to bed on Thursday to set me up for Friday's longer run
This is just what I need - I am 5 weeks after finishing C5K, doing 3 runs a week but not finding things much easier. Need the motivation of a plan so count me in!
I suggest you follow me (tap my profile picture to take you to my profile page, then hit the 'Follow' button) so you get an email update whenever I write a new post - including each new Magic update.
You can always unfollow me when you get tired of seeing my posts 😊
Thanks Rosebi, I did my 5k today. Weather has been beautiful here this morning. Took me nearly 50 mins but I was just enjoying the scenery so much this morning as I went watching people and dogs on the beach. All those racing past me huffing and puffing were missing the best of the morning, lol, (that’s what I tell myself anyway) 🤣
I suggest you follow me (tap my profile picture to take you to my profile page, then hit the 'Follow' button) so you get an email update whenever I write a new post - including each new Magic update.
You can always unfollow me when you get tired of seeing my posts 😊
I was so excited to start this challenge with my first park 🏃♀️ run. I thoroughly enjoyed myself 😃. The atmosphere was amazing. I’m a slow shuffler but I felt like an Olympic athlete at the end 🤣🤣. Thanks to my lovely daughter for booking me in, driving me there and even coming back at the end to encourage me to have a little sprint finish. Here’s to many more 👌
Wowsers Ju-Ju runners. What a fabulous number of Magic Numberers 😃👍🏃♀️🏃♂️Have fun everyone and good luck to you all in getting to ten km. you’re in the best hands 😃✊👊
I completed C25k a couple of weeks ago and did my first Park Run this morning in 30.04 so feel ready to move on. I have missed the structure of C25k so this looks perfect.
Hi roseabi this has come at the week I was about to embark on bridge to 10k in theory on my own. What a result that this kicks off this week and I won't feel like like i'm on my own!
I'll follow you and thanks for your time running all this.
I suggest you follow me (tap my profile picture to take you to my profile page, then hit the 'Follow' button) so you get an email update whenever I write a new post - including each new Magic update.
You can always unfollow me when you get tired of seeing my posts 😊
On week three, so far so good. Did not make the gym today (Go on non-run days) but not worried about that. I started a couple of weeks ago as I have my first official run on Sunday a 7k.
I have the 5k run 2 Wk3 tomorow then a few days light gym ready for Sunday. I was really dubious about signing up but happy I did as feel quietly confident, there is one short steep hill that is a bit of a worry but other than that all good. I will then consolidate and get on the same stage of the plan as it would be goof if we can graduate at a similar time. Good luck to all and keep it up!
Finished first week yesterday. Usually go for 2 or 3 5k runs a week so have gone for time rather than distance. I thought going for time would ensure I didn’t knacker myself out after twenty five minutes or so.
All good so far culminating in shaving 3 seconds of my PB for 6km yesterday. Best part was on the first day though. A series of lucky coincidences (including sleeping in) led me to be in the right place at the right time to see an osprey circling over my local park. First I’ve seen in Liverpool!
Just off for my final run this week, the short 2.5k run. I’m actually running in a 5k race on Sunday, so no parkrun this week, instead I’m volunteering marshalling. Looking forward to it!
Thank you roseabi. I missed this post for some reason despite following you; ah well! Ran the 5.5k a few days ago and just ran the 2.5k this morning, followed by the Plank. It’s a nice distance, particularly when you have a guest staying!
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Officially on ju-ju's Magic Plan 😊🎉
W1 r1 ju ju magic plan
Be Square or be there... Week 1 of the new 10 is the Magic Number 10k Plan with Ju-Ju :)
Ju Ju’s Magic Plan day 1 
