๐Ÿ’ฅJu-Ju's Magic Running Plan๐Ÿ’ฅ : THIS POST... - Bridge to 10K

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๐Ÿ’ฅJu-Ju's Magic Running Plan๐Ÿ’ฅ

roseabi
roseabiAdministrator
โ€ข106 Replies

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:

๐Ÿ’ฅThis week's runs (obvs)

๐Ÿ’ฅThis week's exercise (planks)

๐Ÿ’ฅTreats!

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 ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

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 ๐Ÿ˜Š 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:

โ˜… Distance runs:

drive.google.com/file/d/13I...

โ˜… Timed runs:

drive.google.com/file/d/1sh...

๐Ÿ’ฅThis week's runs will be:

Distance runs ( to be completed in any length of time, and in any order you wish)

โ˜… 2.5k

โ˜… 5k

โ˜… 5.5k

Timed runs ( for those not yet ready to do the distances in the 10k Plan. Can be run in any order)

โ˜… 15 minutes

โ˜… 30 minutes

โ˜… 35 minutes

๐Ÿ’ฅAnd 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.

โ˜… 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 ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

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.

โ˜… 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:

docs.google.com/document/d/...

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 timeโ€™s up! Youโ€™ll probably find your whole body starts to shake after a while - this means that even though youโ€™re still, youโ€™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 canโ€™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!

โ˜… If you have any questions, fire away in the comments below ๐Ÿ˜Š

๐Ÿ’ฅTreats!

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!!!

HAPPY RUNNING EVERYBODY!!!

roseabi xx

And here's a word from Ju-Ju:

youtu.be/kSb--GRSNAI

Magic Runners:

docs.google.com/spreadsheet...

Last week's post here:

healthunlocked.com/bridgeto...

The ability to reply to this post has been turned off.
106 Replies
oldest โ€ข newest

Thanks roseabi I 'm excited by this new challenge, a bit like when I started C25k way back in September ๐Ÿ˜Š. Quick question - can the runs be in any order for example to fit in parkrun at the beginning of the week?

roseabi
roseabiAdministrator in reply to steviej99

Yes they can! And I will add that to the post, thank you xxx

steviej99
steviej99 in reply to roseabi

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!

roseabi
roseabiAdministrator in reply to steviej99

How lovely!! xxx

Hidden
Hidden in reply to roseabi

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!

roseabi
roseabiAdministrator in reply to Hidden

Sorry about that! xx

Hidden
Hidden in reply to roseabi

Hey - itโ€™s not at all bad! - this must be the first time in my life Iโ€™m ahead of the game ๐Ÿ˜

roseabi
roseabiAdministrator in reply to Hidden

๐Ÿ˜Š๐Ÿ’—

Zippyontherun
ZippyontherunGraduate10

Me too pls...

roseabi
roseabiAdministrator in reply to Zippyontherun

Hi! Welcome to the Magic Running Plan!!

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 ๐Ÿ˜Š

Zippyontherun
ZippyontherunGraduate10 in reply to roseabi

Ta! all done...looking forward

Abaggs
AbaggsGraduate10

2.5k done ๐Ÿ˜ 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 ๐Ÿ˜€

roseabi
roseabiAdministrator in reply to Abaggs

That's fabulous to read - thank you and well done!!! xx

Thanks roseabi- I jumped the gun and completed my week 1 yesterday with 5.6 km in 43 minutes.

Skiing next week (woo hoo) then back on the plan for week 2.

roseabi
roseabiAdministrator in reply to Dilmark

Awesome!

Lapsedyogi
LapsedyogiGraduate10

I'm out of sync! Just about to do w2r2 but following your updates :-)

roseabi
roseabiAdministrator in reply to Lapsedyogi

Thanks for the follow! We have people at all different stages of the plan, it's all good ๐Ÿ˜Š

onemdc
onemdcGraduate10

Good luck everyone this is my 3rd attempt ๐Ÿ˜

roseabi
roseabiAdministrator in reply to onemdc

Good luck and have fun xxx

Granspeed
GranspeedGraduate10 in reply to onemdc

Thatโ€™s very cheering, as I donโ€™t feel so confident of making it to the end. ๐Ÿƒ๐Ÿผโ€โ™€๏ธ I can consider this my โ€œpractice experienceโ€ if I fall by the way....

onemdc
onemdcGraduate10 in reply to Granspeed

Absolutely ๐Ÿ‘I think itโ€™s laziness more than anything with me. I love my park runs and made it to 8k but...because I know itโ€™s going to take over an hour to run 10k I convince myself that I havenโ€™t got the time โ€œtodayโ€ but will next week....and next week never comes๐Ÿ˜ณ

Granspeed
GranspeedGraduate10 in reply to onemdc

๐Ÿ˜‚ I can hear it in my mind....

Yay thanks Roseabi Iโ€™m looking forward to this! Just completed my 5.5 run (well 5.6 as I didnโ€™t realise the last .5 went so quick!) but Iโ€™ll have to do my planks later as Iโ€™m in a forest and donโ€™t fancy muddy elbows ๐Ÿคฃ

roseabi
roseabiAdministrator in reply to Anna675

Oh yes if course! I didn't mean you should do them the very second you finish your run!! ๐Ÿ˜‚

Anna675
Anna675 in reply to roseabi

Phew ๐Ÿ˜…

Sutsha
SutshaGraduate10

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. ๐Ÿ˜

roseabi
roseabiAdministrator in reply to Sutsha

Thanks babe! Be gentle with your back xxx

JoOnTheRun
JoOnTheRunGraduate10

Run 1 done! Woo hoo! I was going to put it off until tomorrow but then your post popped up and I though letโ€™s do this!!! Thank you Roseabi ๐Ÿ˜€ Hereโ€™s to a great few weeks ahead! Good luck everyone ๐Ÿƒ๐Ÿผโ€โ™€๏ธ

roseabi
roseabiAdministrator in reply to JoOnTheRun

Excellent!

JonathanP
JonathanPGraduate10

Best of luck all! ๐Ÿ‘

Dexy5
Dexy5Graduate10

Have fun everyone, and remember to slow down for that longer run.

I am doing this wonderful plan for the 2nd time and Iโ€™ve got to 8k again so far.

No running since parkrun last week as a result of weather and a dodgy foot so hoping Iโ€™ll be okay for parkrun tomorrow and then onwards.

roseabi
roseabiAdministrator in reply to Dexy5

Did you make it?

Dexy5
Dexy5Graduate10 in reply to roseabi

Thanks for asking.

I did, which was lovely, although I didnโ€™t go all out for a PB. Will try to get an early appointment with physio .

There was a 50 run celebration where the members of the running club wore knickers over their leggings . So much fun!

roseabi
roseabiAdministrator in reply to Dexy5

Ha ha, awesome!!

Ice-a-bella
Ice-a-bellaGraduate10

Hi Roseabi, is there any chance I can join in with the magic runners too?

roseabi
roseabiAdministrator in reply to Ice-a-bella

Hello again! Welcome to the Magic Running Plan!!

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 ๐Ÿ˜Š

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.

roseabi
roseabiAdministrator in reply to --John--

Great stuff, and all the best for a speedy recovery!!

--John--
--John-- in reply to roseabi

Thanks!!

Tiggercnk
TiggercnkGraduate10

Hi Iโ€™m out of sync here having just completed week 2 shall I do this week again to join you?

roseabi
roseabiAdministrator in reply to Tiggercnk

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.

Here's the Week 3 post from last time: healthunlocked.com/bridgeto...

Follow me to get email notifications about new posts ๐Ÿ˜Š

Have fun xxx

Islesrunner
IslesrunnerGraduate10

Hello! Is there room for another one? Xxx

roseabi
roseabiAdministrator in reply to Islesrunner

Absolutely! Welcome to the posse ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Islesrunner
IslesrunnerGraduate10 in reply to roseabi

Thank you! I have a 5k race planned for Friday so itโ€™s a good week to start :-)

Iโ€™m a new C25K graduate

Thanks for this amazing plan ๐Ÿ˜

roseabi
roseabiAdministrator in reply to Islesrunner

It's a pleasure xx

Hello! Iโ€™m a C25K graduate, on consolidation run 9. Iโ€™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!

roseabi
roseabiAdministrator in reply to Opalrunner

Of course!! A very warm welcome xxx

Opalrunner
Opalrunner in reply to roseabi

Thanks! Looking forward to it!

Kwalker70

roseabi
roseabiAdministrator in reply to Kwalker70

Hi! Welcome to the Magic Running Plan!!

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 ๐Ÿ˜Š

Hi can I join ๐Ÿ˜€ ๐Ÿƒ๐Ÿปโ€โ™€๏ธ thanks

roseabi
roseabiAdministrator in reply to Kwalker70

Sure - see my comment above ๐Ÿ˜Š

After a year since graduating(!) I feel Iโ€™d like to give this plan a go...by time, not distance though. How do I join in? Thanks!

roseabi
roseabiAdministrator in reply to Runnerbean63

Welcome! You just run ๐Ÿ˜Š Runs are as specified above - you can do them in any order through the coming week xxx

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 ๐Ÿคž

roseabi
roseabiAdministrator in reply to Millief

Welcome to the Magic! xx

Hidden
Hidden

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?

Jell6
Jell6Graduate10 in reply to Hidden

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!!๐Ÿ˜Š

Just do what feels good to you.

Hidden
Hidden in reply to Jell6

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 :)

roseabi
roseabiAdministrator in reply to Hidden

There is no benefit to doing them in a particular order - except the order that fits in with your week xx

MiddleP
MiddlePGraduate10

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!

roseabi
roseabiAdministrator in reply to MiddleP

Hi! Welcome to the Magic Running Plan!!

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 ๐Ÿ˜Š

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, (thatโ€™s what I tell myself anyway) ๐Ÿคฃ

roseabi
roseabiAdministrator in reply to JanB76

That's a great way to do it!! xx

Please can I join too?

roseabi
roseabiAdministrator in reply to DB84

Absolutely! Welcome to the Magic Running Plan!!

only just seen this post

but will be joining in,

have done a park run today :-)

roseabi
roseabiAdministrator in reply to Ozzy1964

Hi! Welcome to the Magic Running Plan!!

You're off to a good start ๐Ÿ˜Š

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 ๐Ÿ˜Š

I was so excited to start this challenge with my first park ๐Ÿƒโ€โ™€๏ธ run. I thoroughly enjoyed myself ๐Ÿ˜ƒ. The atmosphere was amazing. Iโ€™m a slow shuffler but I felt like an Olympic athlete at the end ๐Ÿคฃ๐Ÿคฃ. 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. Hereโ€™s to many more ๐Ÿ‘Œ

roseabi
roseabiAdministrator in reply to Runner60

Awesome!!!!

misswobble
misswobbleGraduate10

Wowsers Ju-Ju runners. What a fabulous number of Magic Numberers ๐Ÿ˜ƒ๐Ÿ‘๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธHave fun everyone and good luck to you all in getting to ten km. youโ€™re in the best hands ๐Ÿ˜ƒโœŠ๐Ÿ‘Š

roseabi
roseabiAdministrator in reply to misswobble

87 and counting ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Hello :)

Can I join in please?

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.

roseabi
roseabiAdministrator in reply to Toridon

Absolutely! Welcome to the Magic Posse ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

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.

roseabi
roseabiAdministrator in reply to RacingGreenBoy

Fabulous - welcome to the plan!!!

Hi Abi,

Just catching up with changes due to Juliaโ€™s commitments.

Atb to you both and to all undertaking 10 the magic number 10 k plan.

5 weeks to go to repeat C25k.Then repeat the magic plan.

Are you still operating it as a rolling programme.

No worries can join you on the next one.

๐Ÿ‘Š๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐ŸŒŸ๐ŸŒŸ๐Ÿ‘๐Ÿ‘

roseabi
roseabiAdministrator in reply to Tbae

Hi Tbae!

There will be another Magic Plan starting mid- to late-June xxx

Yes I like to start doing this please

roseabi
roseabiAdministrator in reply to Slowerthanasnail

Welcome to the Magic Gang!!!!

I'm in please ๐Ÿ˜

roseabi
roseabiAdministrator in reply to Ichooselife

Welcome! Have fun ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Can I join?

roseabi
roseabiAdministrator in reply to Lizzog

Of course! Welcome to the Magic Running Plan!!

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 ๐Ÿ˜Š

Jamrunner
JamrunnerGraduate10

Started today, must admit it felt strange just doing 2.5k after 4 weeks of 3x5k after C25k. Iโ€™m sure it will all work out well tho ๐Ÿ‘

roseabi
roseabiAdministrator in reply to Jamrunner

Must have felt good too!? xx

Jonno34
Jonno34Graduate10

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.

girnemaraton.com/

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!

roseabi
roseabiAdministrator in reply to Jonno34

Well done!!!

Jonno34
Jonno34Graduate10

Tell me that on Sunday afternoon! :-)

roseabi
roseabiAdministrator in reply to Jonno34

๐Ÿ˜„ I will - have fun ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Tinker5393
Tinker5393Graduate10

Hi roseabi

Can you add a me please. I am starting week 2 , just did not add myself. Thanks ๐Ÿ˜Š

roseabi
roseabiAdministrator in reply to Tinker5393

Sure - welcome to the Magic Plan! xx

Tinker5393
Tinker5393Graduate10 in reply to roseabi

Thank you ๐Ÿ˜€๐Ÿƒโ€โ™€๏ธ

Islesrunner
IslesrunnerGraduate10

2.5k run in the bag :-) 5k on Friday and Iโ€™m aiming for a 5.5k on Sunday.

roseabi
roseabiAdministrator in reply to Islesrunner

Woohoo!!!

Catlicks
CatlicksGraduate10

Thanks for the great info & setting this up - please can I join the other magic runners.

roseabi
roseabiAdministrator in reply to Catlicks

You certainly can - welcome!! xx

PeterBrash
PeterBrashGraduate10

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 didnโ€™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 Iโ€™ve seen in Liverpool!

roseabi
roseabiAdministrator in reply to PeterBrash

Very well done - and wow, how lovely!!!

HinchleyMum
HinchleyMumGraduate10

Just off for my final run this week, the short 2.5k run. Iโ€™m actually running in a 5k race on Sunday, so no parkrun this week, instead Iโ€™m volunteering marshalling. Looking forward to it!

roseabi
roseabiAdministrator in reply to HinchleyMum

Great stuff - and good luck with the race!!

Empem
EmpemGraduate10

Bit late to the party....please add me in as I need the structure again!

roseabi
roseabiAdministrator in reply to Empem

Welcome to the plan!

I suggest you follow me to get Magic updates ๐Ÿ˜Š

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. Itโ€™s a nice distance, particularly when you have a guest staying!

Should we run the shorter distances a bit faster?

Thanks again ๐Ÿ™‚

roseabi
roseabiAdministrator in reply to ktsok

Yes, you might like to have a go at running them faster - see the latest post (I just published it) ๐Ÿ˜Š

roseabi
roseabiAdministrator

Turning off replies now - see new post! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

The ability to reply to this post has been turned off.

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