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:
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)
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:
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:
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
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.
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!
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.😊
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 😂
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.
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 🙂!
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....
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 🏃🏻♀️
😂 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 🤦♂️
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 🤦♂️😂
😂 I want to be shorter then 😂! I’ll be careful tho, don’t want to end up out for a month or whatever !
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!
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!
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 😁
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.
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?
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.
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.
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
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! 🤞🏻
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.
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.
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! 😊
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!
Well done! It's certainly cooler now where I am!! xx
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!
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
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.
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!
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It’s Week 3 of the 10 is the Magic Number Plan 💥🕺🏽💥
Week Six ⭐️⭐️⭐️⭐️⭐️⭐️, Run One of Ju-Ju’s Running Plan (5K)🏃🏻♀️🏃🏻♀️🏃🏻♀️ 🏃🏻♀️🏃🏻♀️.
Week 4 of Ju-Ju’s Magic plan completed! 🏃♀️😄
