Distance runs (to be completed in any length of time, and in any order you wish)
★ 3 km
★ 5 km
★ 6 km
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
★ 39 minutes
💥 AND THIS WEEK’S EXERCISE IS…
SQUATS!
Moving to the lower body this week, we introduce another great exercise for runners and life! The Squat predominantly targets the quadriceps (fronts of the thighs), hips, gluteals (bum), hamstrings (backs of the thighs), and core - but you’ll also feel your calves, feet, and even your shoulders, working!
There are many variations of the squat, but it’s best to start off with the basic, two legged, bodyweight squat.
★ When should I squat?
As with last week, I suggest that you do your squats when you’ve returned home from your run. Your muscles will still be warm, and the three-weekly short rounds of exercise are a good foundational practice.
In later weeks, when we have gone through all the exercises, I will discuss an option to put all of them together into a more extensive strength workout.
★ How do I squat?
I have put together a list of instructions, with illustrations, that can be viewed here:
If you’ve never really tried squats before, it is useful to start with a chair behind you (or a loo is really good - I’d have the lid down!). This is really helpful for learning the correct posture and building confidence. Begin by just slowly sitting down onto the chair (or loo!), working towards being able to lower yourself until you can just feel your bum brush against the seat before you rise again.
I suggest you aim for 10-15 squats in each session this week. If you can’t manage that many yet don’t worry - it’s far better to do fewer, but with good posture, and build up to more as you continue with your strength workouts.
To perform a basic bodyweight squat, begin by standing with feet slightly wider apart than your hips, toes pointing slightly outwards.
Gently, keeping your back straight, push your hips out behind you, whilst at the same time allowing your knees to bend - keep your knees tracking in the same direction as your toes.
Lift your arms forward as you begin the squat - this will help with balance. You can have your arms straight out, or elbows slightly bent, or elbows bent with one forearm on top of the other. You can even clasp your hands in prayer like the woman in the header picture 😊 Keep your neck and shoulders relaxed, head up, gaze forward.
Lower your body until your thighs are roughly parallel with the floor, if you can manage it - if not, don’t worry, it will come. Go further if you can do it with your back straight - eventually you will notice your lower back is rounding, so stop there.
Be sure to concentrate on keeping your feet flat on the floor, but most of your weight on your heels. This will help stop you from tipping forwards, and will really work those glutes and hamstrings!
When you reach your lowest point, pause for a second, then slowly move back to standing.
It’s up to you how slowly you perform the squat - I suggest you try something like going down on a slow count of five, then up again on the same count. Don’t just bob up and down though - you really won’t get much benefit from that
★ If you have any questions, fire away in the comments below!
💥 INTERVALS
Increase your fitness by including some intervals in one of your weekly runs! An interval run includes short periods of running at increased intensity, between longer periods of easy running.
★ This is the 30-20-10 intervals workout (you’ll need a timer of some sort):
Do a short warm-up jog, then 30 seconds of jogging, 20 seconds of running a bit faster, and 10 seconds at an all-out sprint, four times in a row continuously. Follow that 5-minute routine with a 2-minute jog and then repeat the cycle two more times. Finish with a jog to cool down.
Although it’s a lovely list, I find it rather cumbersome to keep printing it at the bottom of this post, so I have made it available to view privately here:
Hello roseabi and fellow b210k runners. Having missed 2 runs last week I am now back on track again and have completed W5. I need to complete 9k this coming week and then I have a 10k race on St. George’s Day, 23 April. I’m not too worried about missing the 2nd 9k, knowing that I’ve run 10k before.
New shoes have given me a bit more spring so hoping knees and ankles enjoy the softer landing.
If anyone has an iPhone , there’s an excellent app to follow for intervals called JogRunSprint. I use it on my short run sometimes and really enjoy it.
Surprisingly this week has been hard! Very frustrating for week 1, but l have had a cold and donated blood on Monday so putting it down to that.
I'm up to 2 minutes on planks and will definitely start squats this week. Onwards and upwards, it can only get easier. I thought second time round of magic 10 wouldn't be so tough, but l am still waiting for the magic moment when my runs are not always hard work!! Thankfully l am determined to keep going! 😊
Magic b210k week 1 done - bosh! I'm going for distance having previously struggled to run a whole 5k without a couple of walk breaks. Switching to a distance goal has really focussed me on slowing right down and remembering my C25k mantra of slow and steady. So v happy to have done a 5k and 5.5k without walking - who cares about the time! Now on to week 2 - 6k without walking - really??
Morning Roseabi and everyone, Well after 4 weeks off with a Calf Muscle problem i was delighted to complete week 1 without any problems, touch wood. It was also a notable week as it's probably the first time in 20 years i have worn shorts in Public, i'm not sure if the dazzle was the sunshine or the white of my legs!! Anyway onward more shorts weather today as i start week 2.
Morning or probably Afternoon now Roseabi Yes it's fantastic and getting better. I shall be flashing ( not in that sense hopefully!!) through the Warwickshire Countryside on Run 2 of week 2 sometime around 7 this evening. For those living in Warwickshire i apologise in advance for the reflected glare from the legs. Have a wonderful day.
Week 1 complete after weeks of injury, illness and false recoveries!! The rehab exercises from my physio seem to have strengthened my lower legs substantially so here's hoping for a smooth return to 10k. My times have been pretty good (for me!) without really pushing. Tip toe squats are part of the rehab, so I only need to find room to shoehorn planks into my daily routine. It is just great to be back into the three run per week routine with a specific target in mind😊. I would like to extend to 10 miles this spring....but first things first..3k run tomorrow is the focus, maybe incorporating some intervals using the app Dexy5 recommended. Happy running folks.
Great to here that you have had a successful return from injury. It shows how important it is to manage injuries properly and take professional advice. Good luck with the rest of the programme
Thanks steviej. The great consolation for me is what I learned about injury identification, management and recovery. I have a much clearer idea about what I can run with and when I need to stop, and also what I can self treat and what needs a physio. The fees I paid out were definitely an investment as opposed to just cost. 😊
I keep telling myself that is only an extra 6k or so on top of 10k . Will see how I feel when I get to 10k...maybe I could carry on building up to 10 miles. I am sure there will be a programme for it😊
Hi Roseabi, those planks are a killer, arnt they??
I could only manage the 30 sec's each time but the last set saw me making some very odd noises while trying to hold my position, lol. Squats are not my favourite either, but in for a penny, in for a pound and all that.
I did a Zombie run last night which I hadn't done in a while, and I think I'm going to keep my short runs an interval run. I'll either do the Zombies or use the Jog/Run/Sprint app (which I picked up from someone on here - great tool!!).
Great weather is doing wonders for the mind at the moment, so happy running everyone!!
Am on WK 3 as I have a 7k running event on Sunday. This is my second pass on WK 3 and will do it again next week to consolidate and to come in line with the program. I did 3.5k on Monday, 5k Wednesday and my 7k will be an official running event on Sunday. I went this morning and did 3k as was a little worried that Wednesday's 5 k and Sunday's 7 were a little far apart. Onwards and ...oh yeah...onwards!
Just completed week 2 Run 1 last night a quick (for me anyway 😂) 3k! Think I’ve got my runs sorted so that I’ll always have my 5k parkrun on a Saturday morning. I’ll then have 2 days off before my long run on a Tuesday with my short run on a Thursday 🙂! Looking forward to 6k this Tuesday, uncharted territory for me, well at least for the past 25 years anyway 😂!! Onwards and upwards!
Good stuff cfc55. I'm sure 6k will seem easy when you do it ( here's hoping😊) . Cfc55? You weren't a championship baby were you? You'll either know what I mean or think I'm crazy!
Ok so I think your crazy 😂, but intrigued as to the “championship baby” reference? 😂’! “CFC” stands for my footie team, and 55 was my age at the time of registration, although I’m even older now 😭😂
So I was right 1955 was when "we" won our first title so that made you a Championship baby. I missed out by year but good to see the five most recent ones!
Haha, thx for clearing that up. Well you've seen one or two more title wins than me, as a Chelsea fan. And the Lisbon Lions won the EC when proper football was being played!!
😂 that’s ok! Yeah it’s certainly a changed game nowadays, and not necessarily for the better! I’m up in the North East of Scotland, and also follow a Highland League team, so still get my “fix” of real football 🙂
I've done Week 1 two runs, but not managed my third run. I went for a long bike ride yesterday, and after a run on Wednesday don't feel I can manage another run today!! I'm aiming for my third run on Sunday and then hope to be back on track!
Hi all. Thanks Roseabi for advice and motivation. I’m on wk 5, did 8k on Wednesday and that was a toughy as lots of hills on the trail route. Today I felt totally exhausted but put on the run shoes, informed the heavy legs we were off for a run, they’re a grumbling pair at the moment! Anyway I did a very slow 4k as the legs wouldn’t go faster. When the 4K cue came the pace was alarmingly slow, from somewhere I managed to move the legs a bit faster for the final k. Ended up with the 5k average being at same pace as the 8k average pace. And that made it seem ok! Just loving run days. 🏃♂️Happy running all. 🙂
Week 1 done, hurray. Think this is going to be just what I need - especially adding in the strength exercises, as I defo need them & have had no clue where to start. 😨 Those planks, yesssss... or, well, sort of. It seems 1 x 30 seconds is fine; 2 x 30 seconds with a 30 second interval is just doable. But 3? 😱 So I will keep at it, and now to see what squats are like.... slight added complication this past week was a biggish gardening session with a lot of kneeling & stretching, so I am blaming that for my slightly achey legs. Onwards!
So far, the squats are (marginally) easier than planks - at least, I can do a reasonable-ish number before everything starts trembling. 😨 maybe I have a few remnant muscle groups left from years of horse riding?
Just finished run 3 of week 1, really enjoyed the week. Think I got a bit carried away with the music and the fact I was venturing into new territory, I managed just over 6k. Made sure I warmed down and stretched well and feeling good now.
My treat for the week...... tonight I will cease to be a runner and become a beer monster 😀
I'm following the plan by time, and I'm wondering what's the best way to approach each of the runs each week. I don't have youth or experience on my side, so I tend to have a slowish default pace.
On the 30min runs, I'm just plodding along at my default pace. Is that OK?
Sometimes, the short runs hardly seem worthwhile getting out of bed for I've just finished the toxic ten, then it's all over just when I'm getting in the groove. How can I play around with the shorter runs to get most benefit. I read about the 30-20-10 intervals above and thought I could do faster intervals during the run. What do you think?
Finally, it's very hard to get to the end of the longer runs at my default pace. I guess my legs just don't have the strength. Should I slow down as I used to do on the C25K program? I'm not keen to do that as I'd like to cover more distance to hit 5K sooner rather than later
That's a good point, perhaps 15 minutes IS too short! I'll think about this more and possibly do an extra post to try and find out what other people on this plan think - thank you!
I'm away on holiday at the moment, but I'll get back to you in the next couple of days.
I think it may be best to add another 10 minutes to the shortest run, so you can fit in a warm up and then some faster intervals. You could try fartleks (Google it), or a more structured programme of intervals, 10-20-30, or another pattern.
Regarding your other question, I'm not quite sure I understand - are you saying you think your pace is too fast and it's making you struggle with the long run? If so, one answer is, yes slow down as you suggest. But another is, why not push yourself? It will make you fitter in the end. If you feel that it is getting too much at times, you can always take a short rest - say walk for 30 secs or a minute, then carry on.
I had much the same query about the short run, as I am also working to time. Did a “push the speed” run last week & sort of intervals this week and felt they didn’t have much effect except a bit of gasping. However, something pushed my speed up on this morning’s 30 minute run, so maybe I won’t rush to judgement after all. 😄 Will be interested to see what other work-to-time runners might think.
I’m doing time as well, nazz88, so will be really interested in answers about the short run! At the moment I’m pushing up the walking on each end to increase the overall time on the move (makes it all feel more worthwhile 😄) and going to try the 30-20-10 intervals for the 15 minutes. I’m a slow and elderly tortoise so not trying to rush here, but a bit quicker wouldn’t hurt. 😂
Had a bit of a mixed first week. Speed run went well but my 5km was dreadful! I'd finally managed to get my kids off the electronics and out on their bikes so I could run but it was then midday and it was about 22 degrees and sunny. Where I'd gone had no trees so by the first 1km I was hot. I gave up by 4km as I was boiling and struggling to get my mind off ripping my top off!! The 5.5km was much better - cooler, more determined and completed. Onwards and upwards.
I would like to join but am a very newbie runner! Just did my first parkrun this morning and it was the very first time I have managed 5k. I am very slow (46mins) but I did it all running so am very chuffed! Don't know if it is relevant but I am 64 and have walked quite a bit before but this is my first time running. I am thinking I will try the time plan and try to keep on doing a park run once a week and fitting that in as my longer run even though I take too long right now to fit the programme. Does that seem sensible? Also thought I might try repeating weeks to give my body time to adjust. Any advice for a very inexperienced older runner very welcome!
It sounds like a good idea to me. You will basically be working on your 5k at parkrun, and dabbling in the concept of timed intervals - it's all good training! Do have a go at the strength exercises too.
We should be starting a new Magic plan in mid- to late- June, and I should think you would be ready to have a go at following the plan from start to finish at that point xx
So I failed in the short run and accidentally ran 5k for my short run, I did 6k on Thursday and then Parkrun today. Smashed my PB as well. I struggled last week to remember the planks but I’ve been much better at squatting this week! Bring on week 3 (OMG 7k sounds so much further than 6!)
So far so good. Didn’t quite manage the 3k on the 15 minute run, probably by trying to be clever and doing intervals that were too long. Discovered the 302010 thing last night and incorporated that into the 39 minute run today.
Plodded painfully through most of the 39 minute run today until about 5.5k and started the intervals. I was flying then. At the end, no PBS but chalked up my longest ever run.
Will try half an hour on Monday and then having a few days off as I’m on holiday.
Haven't been doing the planks and squats (and will definitely be correcting that going forward) but just finished the 6K and it felt incredibly good — I used the Stamina episode in the NHS Couch to 5K+ podcast, and also had Strava running, which meant I continued running after the podcast stopped until Strava told me I was at 6K.
Wk2 started today with the 6k, I slowed down after 5 a bit as I had a few hills ( probably more like a slope 😂 ) but I did it all, so really pleased that it’s in the bag! The 5k took 28 mins which would be my fastest since starting the C25K.
I also remembered the squats and threw the planks in 😱 on a roll!!
Well, 7km W3R3 was completed yesterday on the girnemaraton.com/en/. Ran it with my Niece who is younger than me but not as well prepared so helped me keep my pace down, for me it was about the finish and not the clock. Couple of steepish hills, 23 degrees and humid and sunny but did it and felt great at the end. Going to re do W3 which will consolidate and come in line with the program. The police and municipality were controlling the traffic but I made a point of thanking the waiting drivers as I went past, just seemed a polite thing to do.
So on to week 2, thought I would turn it all on it’s head and do the 6k run this morning as I have golf matches booked in on my other 2 regular running days. I reasoned that once I got to the 3k mark I could turn round and make the decision on the hoof as to how far to continue.
I felt really comfortable so the choice was an easy one.
Squats once I got home were a challenge but completed and now feeling well pleased 😀
On to second run of week 2 today & looking forward to it. Really struggled with planks. My core is very weak though and this impacts on lower back, hips, the works. I need to get back to pilates & yoga first (so thats my goal for this week) & then have another go when the planks come round again in the programme.
Love the loo tip for squats BTW, I have a dodgy knee and so have to make sure my knee doesn't come over my toes when I do squats. This worked a treat 😊
Managed my w2 6k this morning but wearing a knee support as that is what will fail me on this if anything does. Was a bit rushed as needed to go to work and had faffed to get out. But in the end roads were so clear I made it to work on time despite leaving nearly 10 minutes later than normal! School holidays anyone?
Not so sure the knee is going to stand up to it for 10k though, but I’ll give it a go!
Having got W3 completed last Sunday with my first running event, girnemaraton.com 7k my intention was to consolidate this week and rejoin WK3 with the team next week. Felt great on Monday after the run, no stiffness but managed to put my back out putting a new bin liner in the pedal bin! Had a 3.5k and a 6k walk this week instead (brisk) and all being well will have a stab at 7 km tomo morning as a run. Fingers crossed back to normal next week though I am in Istanbul so could be interesting finding a running spot but there is a Gym in the hotel so treadmill it may have to be.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
I've just finished the toxic ten, then it's all over just when I'm getting in the groove. How can I play around with the shorter runs to get most benefit. I read about the 30-20-10 intervals above and thought I could do faster intervals during the run. What do you think? 
Ju Ju’s Magic Plan day 1 
Ju Ju’s 10K Magic Plan - Treats 
Week One, Second Run of Ju-Ju’s Running Plan 
