It’s Week 3 of Ju-Ju’s Magic Running Plan!!! 💥 - Bridge to 10K

Bridge to 10K

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It’s Week 3 of Ju-Ju’s Magic Running Plan!!! 💥

roseabi•

6 years ago•65 Replies

SEE LATEST POST HERE:

healthunlocked.com/bridgeto...

Hey Magic Runners!!!!

How are your runs going? And how were the squats and intervals?

Remember you can join the Magic Running Plan at any stage - let me know in the comments if you’d like to be added to the list of accountabilibuddies 😊

This week we’ll be discussing:

💥 This week’s runs (including warm ups!)

💥 Intervals (boom!)

💥 This week’s exercise (jumping)

💥 Our little discussion about the 15 minute run 😊

The Magic Plan printable worksheets are still available as follows:

★ Distance Runs:

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

★ Timed Runs:

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

💥 THIS WEEK’S RUNS WILL BE:

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

★ 3.5 km

★ 5 km

★ 7 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

★ 44 minutes

Please make sure you are warm before exercising - have a 5 minute+ brisk walk before you begin your run, and if you are going to try some faster intervals within the run ideally you should have been jogging for at least 5 minutes before you start them. After your run is over, finish off with a nice, reflective, cool-down walk.

💥 INTERVALS:

For the ‘Distance’ Plan I’d suggest you choose either of the shorter two runs for some intervals work. For ‘Time’ runners the 30 minute run is best. Please see the Week 2 post for more details about intervals running:

healthunlocked.com/bridgeto...

You may also like to try the C25K+ SPEED podcast for a nice gentle introduction to intervals running (it seems to work quite well during the shortest runs)

nhs.uk/live-well/exercise/c...

💥 AND THIS WEEK’S EXERCISE IS…

Bring out your inner kid with some JUMPING!

Another great one for the lower body - this explosive exercise will hit your hips, glutes, hamstrings, quads, calves, and feet!

When I say “explosive” I am not kidding, so please be careful when you jump. If you can find a softer surface to jump on that would be excellent. And loads of fun!!

Jumping is magic for runners - have you noticed that when you run you are basically jumping from foot to foot?

That said, hopping is arguably the best exercise for runners, and here is a fab link from Ju-Ju with some interesting discussions about hopping, skipping, and jumping, and some fun workouts to try:

ultra168.com/2014/07/07/hop...

Other things you could do: jump rope (skipping), box (stair) jumps.

★ When should I jump?

As with last week, I suggest that you do your jumps 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.

💥 THE 15 MINUTE RUN IN THE ‘TIME’ PLAN

Thank you to everyone who shared ideas and opinions in Wednesday’s discussion about the 15 minute runs.

The conclusions I have drawn, and suggestions I have, are:

★ As expected, the majority of Magic Runners are having a warm up and cool down walk before and after their runs. Great stuff!

★ The majority of relevant responders are in favour of the 15 minute runs, and don’t find them too short. I like the idea a couple of you put forward, that it is helpful to have a very short run just for fitting in running with life 😊 This has lead me to conclude that it would be best to leave the plan as it is when we run it next time.

★ For people who ARE currently finding the 15 minute runs too short, you may benefit from increasing your warm up time.

★ That said, I also could suggest that people who think 15 minutes is too short might find the ‘Distance’ plan more beneficial. But if not, hang in there, because the runs increase to 20 minutes from Week 4 anyway!

★ Going forward, I am going to be making sure that everyone is starting their run nice and warm 😊😊😊

Here is a link to the discussion, in case you are wondering what I’m going on about:

healthunlocked.com/bridgeto...

Remember to treat yourself, and…

HAPPY RUNNING EVERYBODY!!!

roseabi xx

And here’s a word from Ju-Ju:

youtu.be/mlvJ8zSzHPo

THE MAGIC RUNNERS (yes, that’s you!)

docs.google.com/spreadsheet...

Last week’s post here:

healthunlocked.com/bridgeto...

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roseabi

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65 Replies

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steviej99Graduate106 years ago

Hang on roseabi I've just got in from w2r3! A nice slow 6k and now you tell me I've got to go out again and then start jumping 😊 Think I'll take a days rest first

roseabi• in reply tosteviej996 years ago

Rest is best 😊😊😊

Dexy5Graduate106 years ago

(Whoops! posted in the wrong place originally)

Hello roseabi and fellow runners,

My Week 6 will be completed today with a 4K dash along the prom once the hot cross buns have settled.

I’m going to skip W7 with the 2nd 9k as my 10k race is next Tuesday.

Come to think of it, I accidentally missed it last time I did b210k too 🤭. I might run W8 twice to make up for it though.

Happy Easter everyone, lots of running to be done so you can eat chocolate 🐣🐥🐇

roseabi• in reply toDexy56 years ago

Exciting!

Dilmark6 years ago

I’m further behind and haven’t finished week 2 yet - failed to consider what a week’s skiing would do to my legs!! So I started again on Tuesday and I have the 5k to do tomorrow.

Nearly back on track!!

roseabi• in reply toDilmark6 years ago

You'll get there xx

GlossyGraduate106 years ago

I missed a week as I was on holiday last week and had no room to pack my trainers (hand luggage only and two bags between three of us!).

I’m officially on week four, I did a very slow 4K on Tuesday and then planned for my long run yesterday. Well it was AWFUL!! Worst run ever.

I decided to repeat a 7k rather than push to 8 but had to walk three times (only for a minute or so each time). I feel like I didn’t really complete it given the walking , even though I was only three minutes longer than my continuous 7k two weeks earlier.

I feel a bit gutted, no idea why it was so bad, but warmer, different time of the day, got two blisters, have a bit of a cold blah blah blah.

I’m away this weekend, the trainers are coming and my 5k will be by the sea on Easter Sunday. Hurray!

roseabi• in reply toGlossy6 years ago

Onwards and upwards! Happy Easter!!!

Beachcomber66Graduate106 years ago

Week 3 run 1 today...except I did 4k instead of 3.5...no matter. It was intervals Take 2, and I am really pleased with the way it went. Much more contrast between the three speeds, I can see the waves on Garmin Connect, lots of red and amber on cadence and I even achieved a single green spot on the sprint...my first I suspect! I know dead slow really, but steps in the right direction. I felt refreshed rather than tired at the end. The 5 minute warm up walk followed by 10 minute jog before starting the intervals definitely helped, so thanks roseabi, Dexy5 and other VRB's for the tips and encouragement. I now have a base from which to work.😊

steviej99Graduate10• in reply toBeachcomber666 years ago

Well done Beachcomber sounds like your making great progress. enjoy the bank holiday weekend

Beachcomber66Graduate10• in reply tosteviej996 years ago

Thanks steviej. Well done on getting your 6k completed. Slow is definitely the way to go on the long run. Intervals are proving to be fun. At 67 I really don’t know how hard I should push, so I will just up the effort gradually week on week. Maybe I will get two green dots next week 😂

roseabi• in reply toBeachcomber666 years ago

Excellent! Well done!!!!!

MrFox001Graduate106 years ago

Morning Roseabi Finished week 2 yesterday 2nd run in shorts in 20 years, i'm on a roll now. I like the short run after the long one and then the 5k to build up suits me perfectly.

Starting week 3 early tomorrow with the 3.5 and then the 5 on Monday. That's what Bank Holidays are for. Enjoy the week everyone and happy running.

roseabi• in reply toMrFox0016 years ago

A shorts roll, I love it!! 😊😊😊

Cfc556 years ago

Started week 3 last night with a sharp 3.5k which I pushed hard and was knackered, but pleased with at the end! Planned my 5k for parkrun tomorrow but have to be somewhere else so won’t manage that 🙁! Seriously thinking of taking a week off, as have a couple of niggles which clear up just enough between runs to allow me to continue but aren’t going away! Will maybe see how I’m feeling on Sunday and go for the 5k then 🙂!

steviej99Graduate10• in reply toCfc556 years ago

Yep watch those niggles Cfc55 . A week off to recover is wise

roseabi• in reply toCfc556 years ago

Great idea! There's always time for running after rest xx

GranspeedGraduate106 years ago

Bit of chaos at the end of W2, as confessed elsewhere, but happy with the general patchwork in the end. And the warm sunshine! 😎 So onwards with W3 and will see what I can make of that interval business....

roseabi• in reply toGranspeed6 years ago

Awesome!!

LaurzmumGraduate106 years ago

I mixing both time and distance 😬😬 I do the 15 mins as it’s fit in with life then a 5k park run and a long run which I’m extending in line with distance. Is that ok? Enjoying having the focus of the bridge so thanks for this and checking in with us 🏃🏻‍♀️

Cfc55• in reply toLaurzmum6 years ago

Good luck at parkrun tomorrow if you going, I’m not gonna make it 🙄! Looks like it’ll be a warm one 🙂

LaurzmumGraduate10• in reply toCfc556 years ago

Aiming to go. Might even look out my shorts 😱🏃🏻‍♀️ You are lucky you’re missing that !!! Hope you get time for your 5k this weekend

Cfc55• in reply toLaurzmum6 years ago

😂 I haven’t had my white legs out yet either 😂! I was thinking of taking a few days off to rest some niggles, but I’m getting restless already so will probably be out sometime over the weekend 🙄, hooked 🤦‍♂️

LaurzmumGraduate10• in reply toCfc556 years ago

Be careful !! Listen to your knees

Cfc55• in reply toLaurzmum6 years ago

Funnily enough my knees are ok 😂! My right ankle has been a bit achy between runs and I felt my left hamstring tighten during my run last night 🙄! Fit an auld moan 🤦‍♂️😂

LaurzmumGraduate10• in reply toCfc556 years ago

When your legs are only 2ft long like mine there is less to be sore 😂😂😂😂 Seriously rest up x

roseabi• in reply toLaurzmum6 years ago

Sounds great, keep it up, and keep the updates coming xxx

Cfc556 years ago

😂 I want to be shorter then 😂! I’ll be careful tho, don’t want to end up out for a month or whatever !

6 years ago

As testament to the health benefits of running - my Tomtom fitness watch gave me a fitness age of 76 and VO2 max score of 27 before I started C25K last November - even though I am only 62! Admittedly the algorithms it uses are from a sport science company that uses data from large numbers of runners (GPS, speed, distance, incline, age and heart rate) so as I wasn't running it wasn't very good at estimating my fitness. However, in January when I graduated my fitness age dropped to 65 and as I continued running 5K three times per week it gradually dropped to 60 at the end of February and then down through the 50s.

After this weeks 3.5K run, it declared I am "as fit as men much younger than yourself" - fitness age of 51 and with a VO2 max of 40!

So everyone - keep up the running - the mirror may tell you one thing - but my watch will tell you that you are much younger than you look!

roseabi• in reply to6 years ago

Ha ha, awesome!!!!!!

Anna6756 years ago

Good morning! Week 2 went well starting week 3 with my first ever Parkrun 😊 excited!! As it’s somewhere I’ve not run before and my OH is off too so I get company 😊 enjoy your week everyone!

roseabi• in reply toAnna6756 years ago

Fabulous!! How was it??

Anna675• in reply toroseabi6 years ago

It was brilliant and I loved it!! But there was a tough hill right at the end 😱 I was pleased I ran the whole route ...had to keep reminding myself I’ve run further recently so 5k is really do-able, I’m still trying to get used to running when its hot as I only started the C25k at the beginning of October last year so never run in warm weather 😁

roseabi• in reply toAnna6756 years ago

Great stuff! And I feel you, I started C25K in November (rather longer ago), and thought I could never run in warm weather! Was fine though 😊

sofiaO6 years ago

Just completed week 2! Feeling good. Last few runs were tough and the gremlins were telling me to quit. But this morning's 39 min run was much better. Hopefully the boost I need to start week 3 on Tuesday.

roseabi• in reply tosofiaO6 years ago

Well done xxxx

PeterBrashGraduate106 years ago

Set off this morning after a twenty minute walk and was disappointed that after 15 mi utes I hadn’t cracked 3k, never mind the 3.5.

After a walk to the end of the prom and a bit of thinking I decided to give it another go. Still only managed 3.1k in 15 but I felt like I was flying for most of it.

Got me wondering gwhether I should have a five or ten minute jog and cool down walk before starting my ‘proper’ run?

Anyone else do this?

Anna675• in reply toPeterBrash6 years ago

With this plan you follow either the time (15, 30, 44 mins) or the distance (3.5, 5, 7k) not both. I’m following the distance one so last week I warmed up then ran for 3, 5 and 6k, regardless of how long they took. Hope this helps.

PeterBrashGraduate10• in reply toAnna6756 years ago

Thanks Anna. Yes, I’m aware of that and chose to do the timed runs as I think I can pace myself better. The runs correspond though, so I still compare the distance. Seems I’m better on the longer runs than the short ones.

roseabi• in reply toPeterBrash6 years ago

I would take this short run as a nice recovery jog, and think about maybe trying to run some faster intervals during the 30 minute run.

As you increase your running experience you will start to cover more ground in less time, but it's far better to try and think of your runs in terms of minutes for this plan xxx

Ang333336 years ago

Not a good start. Have had a horrible cough for the last 2 weeks and couldn't run for a week. Back at it now so how to catch up. 6k tomorrow !

roseabi• in reply toAng333336 years ago

Sorry to hear you've had such a rotten cold!! 😢

Don't push too hard to "catch up" - it's much safer for you to pick up from where you were xxx

DowatGraduate106 years ago

Hmm, not going great! Should be starting week 6, but a 4K on Monday left me with many troublesome leg aches plus new ones in ankles too. So have been resting and foam rolling since then. Tomorrow (Sunday) I’m going to try a short slow run and see how things feel after, that’s assuming I feel any running is ok once I get the run shoes onto the trail. Somewhat anxious about outcome, but unless I give it a go, I guess I’ll not know. Fingers crossed! 🤞🏻

GranspeedGraduate10• in reply toDowat6 years ago

Take care. (Bit late here, so maybe you’ve done Sunday.) I ignored a niggle because last time, one like it went away when I warmed up carefully & ran. Now it’s back complaining! I’m partly blaming gardening, but even so going to rest several days this time. So be careful.

DowatGraduate10• in reply toGranspeed6 years ago

Thanks Granspeed, I have done my run! I was so cautious- is this toxic ten or something else? I asked at start! Anyway so far so good. Unlike Monday when it was strong ache immediately after running. I tore my gastrocnemius in my calf at Christmas and just dread anything like that again. Hope your aching niggles settle and like you I have also attributed some blame to gardening! Fingers crossed all is well for us both.

GranspeedGraduate10• in reply toDowat6 years ago

I’m not even going to look up that muscle/tendon! 😱 Glad you got through this episode. Forward with Caution can be our new motto. 👍 I’m going to take an extra day off and cross my fingers all day! 😊

roseabi• in reply toDowat6 years ago

Fingers crossed here too!! xxx

DowatGraduate10• in reply toroseabi6 years ago

Thank you. Still so far so good! 🤞🏻

roseabi• in reply toDowat6 years ago

Excellent news!

Lizzog6 years ago

Did my week 2 long run today - 6k but very hot so ended up walking a short portion of it (uphill!)- my legs are sore!!

roseabi• in reply toLizzog6 years ago

Well done! How are the legs now?

Lizzog• in reply toroseabi6 years ago

Better than yesterday 😬

Christianne576 years ago

Can I join in with you at week 3? I completed C25K last year and am aiming for 10k race in 6 weeks time and a half marathon in October 😊 so need a cunning plan!

roseabi• in reply toChristianne576 years ago

How far are you currently running? If you're ok with 7k this week, I see no problem 😊😊😊

JamrunnerGraduate106 years ago

So week 3 and after following the elite athletes diet of beer, curry and Easter eggs over the weekend I decided on the 7k to start the week.

Slightly down on pace but I completed and actually felt I had some left in my legs, this is not an endorsement of the above eating plan.

Having said that got to admit gravity came out the winner in the jumping stakes😂.

Looking forward to the other 2 runs in hopefully cooler conditions👍

roseabi• in reply toJamrunner6 years ago

We elites have to watch our diets carefully 😂😂😂

Well done! It's certainly cooler now where I am!! xx

6 years ago

Hello roseabi. I haven't been able to fi d the thread for a couple of weeks so I am posting for the firsr time.

Ive been working on knee strength and ankle strength for a few months now ( after an injury and a big illness last year). The past couple of weeks I have finally been seeibg the benifits. Runs and strength training have been much easier and much more relaxed.

Heres to a week of good running and a bit of jumping!

roseabi• in reply to6 years ago

That's strange, sorry you're having trouble finding the posts! Are you not getting email notifications from Health Unlocked? In any case the posts go up every Friday, so check for them then - or have a look for them on my profile page 😊😊😊

But anyway, looks like you're doing some amazing work, it's really good to see!!!! xxx

BowlofsteamGraduate106 years ago

Have completed the first 2 runs of week 3 and just have a 7k left. I’m repeating the plan for consolidation and really enjoying it much more this time round. Yesterday I completed 5k in a PR of just over 30 mins, which I’m chuffed with. Loving the plan.❤️✨ Thanks.

roseabi• in reply toBowlofsteam6 years ago

Wow that's brilliant!! Congratulations!!!!

PeterBrashGraduate106 years ago

Completed week 3 with a half hour run this morning after doing my long run on Sunday.

Both were great but the move up from 5k is a bit painful on the shins and ankles so I’m thinking of cutting back to two runs a week.

My idea is to do a twenty minute run every Thursday and alternate the longer runs every Sunday.

Really enjoying the variation, a great plan and thanks for all of the support.

roseabi• in reply toPeterBrash6 years ago

It's good to cut back but keep moving, hope it goes well for you! xx

Lizzog6 years ago

On week 3. Did my short run on Tuesday evening but a grumbling hamstring in my left leg that usually resolves after 5 minutes didn’t. I now seem to be having more problems with the IT band in my left leg- had problems with right leg last year (as a non-runner 🤨). Awaiting call back from a physio.

My gut feeling is to do short run tomorrow then another short one mid week next week if that feels ok.

I’ve got my first 5k race a week on Sunday and want to be ok for that!

Any advice greatly appreciated!

roseabi• in reply toLizzog6 years ago

Hi! Sorry I'm a bit late answering this!!

I'm glad to see you'll see a physio, and I think it's a good idea to keep moving too. If you find it's painful to run slow to a walk.

All the best and keep us posted xx

roseabi6 years ago

Closing comments now - please see the Week 4 post here:

healthunlocked.com/bridgeto...

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