# π₯Ju-Ju's Magic Running Planπ₯ : THIS POST... - Bridge to 10K

## Bridge to 10K

12,629 members β’ 16,460 posts

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:

π₯This week's runs (obvs)

π₯This week's exercise (planks)

π₯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 πππ

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 π 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:

β Distance runs:

β Timed runs:

π₯This week's runs will be:

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

β 2.5k

β 5k

β 5.5k

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

β 15 minutes

β 30 minutes

β 35 minutes

π₯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.

β 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 πππ

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.

β 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 timeβs up! Youβll probably find your whole body starts to shake after a while - this means that even though youβre still, youβ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 canβ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!

β If you have any questions, fire away in the comments below π

π₯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!!!

HAPPY RUNNING EVERYBODY!!!

roseabi xx

And here's a word from Ju-Ju:

youtu.be/kSb--GRSNAI

Magic Runners:

Last week's post here:

healthunlocked.com/bridgeto...

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106 Replies

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

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

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!

How lovely!! xxx

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!

Hey - itβs not at all bad! - this must be the first time in my life Iβm ahead of the game π

ππ

Me too pls...

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 π

Ta! all done...looking forward

2.5k done π 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 π

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.

Awesome!

Thanks for the follow! We have people at all different stages of the plan, it's all good π

Good luck everyone this is my 3rd attempt π

Good luck and have fun xxx

Thatβs very cheering, as I donβt feel so confident of making it to the end. ππΌββοΈ I can consider this my βpractice experienceβ if I fall by the way....

Absolutely πI think itβs laziness more than anything with me. I love my park runs and made it to 8k but...because I know itβs going to take over an hour to run 10k I convince myself that I havenβt got the time βtodayβ but will next week....and next week never comesπ³

π I can hear it in my mind....

Yay thanks Roseabi Iβm looking forward to this! Just completed my 5.5 run (well 5.6 as I didnβt realise the last .5 went so quick!) but Iβll have to do my planks later as Iβm in a forest and donβt fancy muddy elbows π€£

Oh yes if course! I didn't mean you should do them the very second you finish your run!! π

Phew π

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. π

Thanks babe! Be gentle with your back xxx

Run 1 done! Woo hoo! I was going to put it off until tomorrow but then your post popped up and I though letβs do this!!! Thank you Roseabi π Hereβs to a great few weeks ahead! Good luck everyone ππΌββοΈ

Excellent!

Best of luck all! π

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

I am doing this wonderful plan for the 2nd time and Iβve got to 8k again so far.

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

Did you make it?

I did, which was lovely, although I didnβ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!

Ha ha, awesome!!

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

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 π

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.

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

Thanks!!

Hi Iβm out of sync here having just completed week 2 shall I do this week again to join you?

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...

Have fun xxx

Hello! Is there room for another one? Xxx

Absolutely! Welcome to the posse πππ

Thank you! I have a 5k race planned for Friday so itβs a good week to start

Thanks for this amazing plan π

It's a pleasure xx

Hello! Iβm a C25K graduate, on consolidation run 9. Iβ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!

Of course!! A very warm welcome xxx

Thanks! Looking forward to it!

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 π

Hi can I join π ππ»ββοΈ thanks

Sure - see my comment above π

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

Welcome! You just run π 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 π€

Welcome to the Magic! xx

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?

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!!π

Just do what feels good to you.

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

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

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!

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 π

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, (thatβs what I tell myself anyway) π€£

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

Absolutely! Welcome to the Magic Running Plan!!

only just seen this post

but will be joining in,

have done a park run today

Hi! Welcome to the Magic Running Plan!!

You're off to a good start π

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 π

I was so excited to start this challenge with my first park πββοΈ run. I thoroughly enjoyed myself π. The atmosphere was amazing. Iβm a slow shuffler but I felt like an Olympic athlete at the end π€£π€£. 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. Hereβs to many more π

Awesome!!!!

Wowsers Ju-Ju runners. What a fabulous number of Magic Numberers πππββοΈπββοΈHave fun everyone and good luck to you all in getting to ten km. youβre in the best hands πβπ

87 and counting πππ

Hello

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.

Absolutely! Welcome to the Magic Posse πππ

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!

Fabulous - welcome to the plan!!!

Hi Abi,

Just catching up with changes due to Juliaβ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.

ππ₯π₯πββοΈπββοΈππππ

Hi Tbae!

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

Yes I like to start doing this please

Welcome to the Magic Gang!!!!

Welcome! Have fun πππ

Can I join?

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 π

Started today, must admit it felt strange just doing 2.5k after 4 weeks of 3x5k after C25k. Iβm sure it will all work out well tho π

Must have felt good too!? xx

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!

Well done!!!

Tell me that on Sunday afternoon!

π I will - have fun πππ

Hi roseabi

Can you add a me please. I am starting week 2 , just did not add myself. Thanks π

Sure - welcome to the Magic Plan! xx

Thank you ππββοΈ

2.5k run in the bag 5k on Friday and Iβm aiming for a 5.5k on Sunday.

Woohoo!!!

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

You certainly can - welcome!! xx

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 didnβ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 Iβve seen in Liverpool!

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

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

Great stuff - and good luck with the race!!

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

Welcome to the plan!

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. Itβs a nice distance, particularly when you have a guest staying!

Should we run the shorter distances a bit faster?

Thanks again π