Itβs a consolidation week this week! The runs are the same as they were last week, which gives you a great opportunity to think about where you are with your running!
And how are you all getting on? Itβs been great to see your progress so far - keep going, youβre all doing really really well!!
This week weβll be discussing:
π₯ This week's runs (awesome!)
π₯ Strength compound moves (or have another go at planks!)
π₯ How to cope mentally with long runs (video!)
Remember you can join the Magic Running Plan at any stage - let me know in the comments if youβd like to be added to the list of accountabilibuddies π
π₯ THIS WEEKβS RUNS WILL BE:
Distance runs (to be completed in any length of time, and in any order you wish)
β 4 km
β 5 km
β 8 km
Timed runs (for those not yet ready to do the distances in the 10k Plan. Can be run in any order)
β 20 minutes
β 30 minutes
β 50 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.
β Intervals:
For the βDistanceβ Plan Iβd suggest you choose either of the shorter two runs for some intervals work. For βTimeβ 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)
We have planks again on the plan this week, and it would be great to revisit them - see if you notice any changes to your technique. See the Week 1 post to refresh your memory about this fabulous exercise:
Hi, so Iβve managed to get to 7,5km slowly, which Iβm pleased about. 7 definitely feels like a big step for me from 6 which I find ok. Iβm off now for 3 weeks but I think Iβll stay consolidating at 7km when Iβm back and then creep up to, well 10
Well you have next week to prove it to yourself Iβm ok, no t feeling as fit and rearing to go as I have recently, all feels like a schlog... soon off for 3 weeks so will get back into after and hopefully get to 8km
Thanks for your faith in me. Iβm just in worry mode at the mo. When Iβve done ling distances Iβve never planned it and ended up running, 6-7,5km. Anyway i will do it.
Well last week I sailed through the 8k and was feeling really positive. Thoroughly enjoyed my 4K recovery run too and had a new PB.
Flash forward to this weeks 8k.... what a struggle. I usually run in the morning but had an Interview at 11 and didnβt want to arrive there with a red sweaty face so thought Iβd go later. I was well hydrated, did my inhalers and off I went. Well I was running against the wind for the first half and a lot slower than usual but I thought that would change for the return lap. Nope!! I just seemed to get slower and slower. My usual average is 7.45 min/km and it was 8.15 yesterday. No idea why. Perhaps Iβm just a morning runner??
I completed it and had a nice shower and stretch when I got home but today I feel achey, banging headache and had dreadful nights sleep too. I had intended to do my first Parkrun for my 5k on Saturday but I think Iβll take a couple of days rest instead. βΉοΈ
I had trouble my last run and went from 7:30 to 9:00. One significant difference was that I run in the afternoon rather than morning and I wonder if thatβs not a major part of it.
Anyway well done for getting to 8km, Iβm not quite there yet so to me it seems magic that youβve got there
Well thinking back on it... I had a dodgy tum the day before so that might have dehydrated me more than I thought and I did run all the way, no walking so Iβm just going to be proud of that and not sweat the speed of the run ( or lack of it). Still very weary today so I donβt think Parkrun is on the cards for tomorrow - maybe Iβll just volunteer instead
I breezed a 7k running event a couple of weeks ago, really felt like going again! This week 8k nearly did it for me. Hardest run I have ever done. Hit the wall about 1/2 km in and every step was hard. Picked up a bit when I hit 4k as it is always good to have less to do than you have done. Came to the last km and my legs were shot, like those guys at the end of marathons where their legs just don't work right. I had to think about every step. That was yesterday. Little bit of stiffness today but I should be good for tomorrows first wk 5 run. Bit of a headcold so maybe that has something to do with it!
Feel ok today. Did 30 mins on the stairclimber and some weights at the gym this morning. Postponed W5R1 till tomo. Had a longish lunch yesterday and a poor nights sleep. Will hit Lapta Walkway before the sun gets too hot tomorrow. Thanks for asking xx
Woohoo! W5, bring it on π Week 4 completed yesterday, so far so good π Pleasantly surprised to be able to maintain my normal pace all the way to 8K. 10K now seems like it is possible so in a fit of enthusiasm have entered a race in July π¬
Iβm struggling to be honest. I managed 7k a couple of weeks back but not without stopping. So I went back and did 6k again the next week and that was ok, so planning to step back up in 0.5k steps, but Iβve just not had the time to do a longer run this week. Iβm finding it hard to fit it in to my life if I want to do the ParkRun at the weekend too. Hoping to do ParkRun tomorrow then long run on Monday when I am off work. To be honest, since I have plenty of time I might just shoot for 7k and see how we go.
Did my first 8k this week and really enjoyed the run however started to flag after 6k. I pushed on to complete the full 8 although it took me 1 hour exactly and my legs were going wobbly! Was pretty exhausted later in the afternoon but there were some challenging hills. So pleased to have got this far! First 10K trail booked in August!
Having done Parkrun at Portsmouth Lakeside last weekend to avoid the winds on the prom, we then signed up for the Bristol 10k this Sunday. So apart from a lovely afternoon walk at Langston harbour, and some Pilates classes, all Iβve done is a 30 min and a 20 min run this week. Volunteering at Parkrun tomorrow, but I might run down there to get 10 minutes in. So not the proper week 8 but This is the tapering recommended by simply health. Who knows if it will give me more va va voom?
Still languishing near the IC. Chiropractor consultation and diligent attention to exercises & stretches has got things more comfortable, so Iβm back to gentle jogging with a long walk warm up & cool down. Did 25 minutes today and ok so far, but not in any position (or mood) to push either time or speed just yet! π Will have to admire everyone else from the sidelines for a while yet. Happy weekend, runny folk. π
Iβm a week behind! Bashed and bruised my right knee against a wall over the last bank holiday weekend and have had to see a chiropractor and rest it for a week. Also felt low energy from a virus.
Went out yesterday for the first time in 9 days and did a very respectable 7k. So going to start my 1st week of the 8kβs on Monday.
Iβd also like to do more of my knee and glute strengthening exercises as I really feel the benefit.
Morning Roseabi All gone well this week did all 3 runs ok. Noticed i definitely need a day between runs as i had to do 2 in 2 days because of other things and the legs were not as good as they normally are on the 2nd run. Shorts 3 Leg Tan 0. Only got soaked once as well. Have a good week everyone.
Hi. Had a fab 9.25k on Monday. A hilly route and legs could have gone further but sensible head (must have been someone elseβs!) said βNo, stop!β Did a 4K on Wednesday but after work and it was an almighty struggle. So maybe timing and insufficient recovery time from Monday played a part. Going to run Sunday and do a flatter but tarmac route but without expectations and just see how it goes. Still loving it. πββοΈπ
Decided to risk finishing week 4 yesterday afternoon without a rest day - my son had a 2 hour bike lesson on the Common, which seemed to good a run opportunity to miss. Especially as the sun came out just beforehand.
Legs felt heavy and it felt very tough from about 2.5k. At about 5k drizzle returned and it just kept getting heavier until it was Thai-Monsoon level (but cold) when I finished.
Did the 8k in 1hr1min - so onwards to week 5! After a couple of days rest I think...
Sun was out again when we got home 10 minutes later...
Week 4 Run 2 complete this morning at Parkrun with a new PB 27.45 π!! All aches and pains and niggles clearing up, thank goodness π! Bring on 8k on Tuesday night π
Iβve still got run 3 of week 4 to complete tomorrow as I had to miss a run on Wednesday as life got in the way, as it does. I completed the 8km run on Friday in 1hr6m, which I was very pleased with. I managed to slow my time down a bit so I still felt good at the end. I even managed a little sprint finish up the hill π Iβm feeling good about starting week 5 on Tuesday
Iβve just completed week 6. After my awful 8k last week I wasnβt looking forward to 9 and considered just repeating 8. When I got to 7 I knew I had plenty more in the tank so just went for it. Ended up doing 9.3k! Just went slow and steady, slower than normal but knew it would help me keep going.
Managed to knock over a minute off my Parkrun time on Saturday as well so it must ha d made a difference.
Looking forward to kicking off week 5 with a slow and gentle fifty minutes.
Completed week 4 yesterday with my half hour run. Was close to 5k PB speed for twenty minutes then had to slow down, mainly due to a tight calf. Good news is that after it, my recovery time according to Garmin was 24 hours and VO2 up a notch, so fitness seems to be improving.
Well, that was eventful. Managed just over 8km in 50 mins at just over my target 10 km time. Not quite the zen like run of last week but I have excuses.Was jumped on by a dog at about 5k, βplayfulβ rather than vicious.
Also managed to hit the deck at just before 1k. I was just congratulating myself on how softly I was treading when I misjudged some cobbles and was flying like superman before landing in a heap! Luckily just grazed knee and elbow so managed to carry on for another 7k. Plenty left in the tank to run rather than jog for the last couple of minutes. Couple of short runs to come and then 9k.
Thanks! A new pair of jogging bottoms and gloves needed eventually (both shredded) but luckily no lasting or even short term damage. Iβll make sure I pick my feet up more next time.
I've just completed week 4! All feels good so far. I only cover 6K in the 50 minutes so I am way slower than everyone else doing the distance plan. But I never imagined being able to run that far! It's a shame I'm away for a week now so I am going to get behind but looking forward to starting week 5 when I'm back! πββοΈ
Don't worry, we all have slower weeks from time to time - you'll be back on form again! A little break might well be what you need though, and parkrun doesn't work without volunteers π xxx
Run three done today. I will not say it was easy but it was easier than the 8 k last week and believe it or not easier than the 4k at the beginning of the week. I still have the head cold but it seems to be better and I think that is what must have been dragging me down. I was warm out there 21 degrees and sunny with clear skies, I think I am going to have to start earlier as it will just get warmer from now on. May have to stick to short runs over the summer but need the next three weeks done first, the magic 10 is the target! On to week 6!
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Be Square or be there... Week 1 of the new 10 is the Magic Number 10k Plan with Ju-Ju :)
Ju Juβs Magic Plan day 1 
