It's Week 5 of Ju-Ju's Magic Running Plan! 💥 Yay!!! 😊😊😊

[roseabi]

Hey Magic Runners!!!!

It’s 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? It’s been great to see your progress so far - keep going, you’re all doing really really well!!

This week we’ll be discussing:

💥 This week's runs (awesome!)

💥 Strength compound moves (or have another go at planks!)

💥 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 you’d like to be added to the list of accountabilibuddies 😊

💥 THIS WEEK’S RUNS WILL BE:

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

★ 4 km

★ 5 km

★ 8 km

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

★ 20 minutes

★ 30 minutes

★ 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.

★ 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...

💥 STRENGTH COMPOUND MOVES

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:

healthunlocked.com/bridgeto...

Another thing to try this week is a COMPOUND MOVE that kind of brings all the three exercises - planks, squats, and jumps - together.

I bring you...

★ Squat Thrusts!

I have prepared a short instruction sheet with illustrations that can be viewed here:

docs.google.com/document/d/...

★ How do I do a squat thrust?

Begin standing, feet hip-width apart.

Squat and hold for a second.

Squat lower still and place hands to floor. Step or jump the feet back to plank position.

Step or jump back to squat. Stand.

★ How many times, and when?

Reps: 5-10

As before, I suggest doing your strength work when you get home from your run.

Have fun! 😊😊😊

💥 HOW TO COPE MENTALLY WITH LONG RUNS

Here’s Ju-Ju!

youtu.be/QVEMhz08hpk(Not working as expected?)

Remember to treat yourself, and…

HAPPY RUNNING EVERYBODY!!!

roseabi xx

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...

THE MAGIC RUNNERS (yes, that’s you!)

docs.google.com/spreadsheet...

Last week’s post here:

healthunlocked.com/bridgeto...

[Couchpotato2]

Hi, so I’ve managed to get to 7,5km slowly, which I’m pleased about. 7 definitely feels like a big step for me from 6 which I find ok. I’m off now for 3 weeks but I think I’ll stay consolidating at 7km when I’m back and then creep up to, well 10

[Dexy5 Graduate10 in reply to Couchpotato2]

The great thing about this plan is you can take as long as you need. 🏃‍♀️👏🏻👏🏻

[Couchpotato2 in reply to Dexy5]

Yes a run not a race

[Beachcomber66 Graduate10]

Really good week and plenty left in the tank at the end of 8k...just waiting for the snag to appear...pessimism runs in the family😊

[Couchpotato2 in reply to Beachcomber66]

Haha it’s such a strong instinct. No snag!

[Beachcomber66 Graduate10 in reply to Couchpotato2]

Hope you are right !! How are you doing?😊

[Couchpotato2 in reply to Beachcomber66]

Well you have next week to prove it to yourself I’m 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

[Beachcomber66 Graduate10 in reply to Couchpotato2]

3 weeks off...you will smash 8k out of the park👏👏

[Couchpotato2 in reply to Beachcomber66]

Thanks for your faith in me. I’m just in worry mode at the mo. When I’ve done ling distances I’ve never planned it and ended up running, 6-7,5km. Anyway i will do it.

🐷 headed

[Jonno34 Graduate10 in reply to Couchpotato2]

I know how you feel. Just remember you will have good and bad days. I never thought I would go past 30 mins, then 5k, then 8.........

[Couchpotato2 in reply to Jonno34]

Thank you 😊

[limberlou Graduate10]

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 didn’t want to arrive there with a red sweaty face so thought I’d 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 I’m 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 I’ll take a couple of days rest instead. ☹️

[roseabi in reply to limberlou]

Sorry to read that, hope you feel better asap - rest well!

You are doing wonderfully xxx

[Couchpotato2 in reply to limberlou]

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 that’s not a major part of it.

Anyway well done for getting to 8km, I’m not quite there yet so to me it seems magic that you’ve got there

[limberlou Graduate10 in reply to Couchpotato2]

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 I’m 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 don’t think Parkrun is on the cards for tomorrow - maybe I’ll just volunteer instead

[Couchpotato2 in reply to limberlou]

Dodgy tummy will definitely have affected you. As you say you run so that’s a success.

If it’s anything like where I live wrap up warm for PR!

[limberlou Graduate10 in reply to Couchpotato2]

Haha it’s gorgeous and sunny here but as I’ve only just woken up I won’t be doing Parkrun today🤣

Maybe next week .

[Couchpotato2 in reply to limberlou]

Yeah it will still be there and you need the sleep more today

[Jonno34 Graduate10 in reply to limberlou]

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!

[roseabi in reply to Jonno34]

Wow, well done! How are you feeling today? xx

[Jonno34 Graduate10 in reply to roseabi]

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

[Spikys_mum Graduate10]

Woohoo! W5, bring it on 😀 Week 4 completed yesterday, so far so good 😊 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 😬

[roseabi in reply to Spikys_mum]

Amazing!!!

[E27M14 Graduate10]

I’m 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 I’ve just not had the time to do a longer run this week. I’m 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.

[roseabi in reply to E27M14]

Go for it - you'll get there! Stopping isn't wrong, and as you run more you'll stop less xxx

[StormyMonday Graduate10]

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!

[roseabi in reply to StormyMonday]

Yay - well done!!!

[Ice-a-bella Graduate10]

So far so good 😊 really pleased that my fitness has improved significantly over the last few weeks 😀

[roseabi in reply to Ice-a-bella]

That's fabulous to read - well done to you!!!

[Dexy5 Graduate10]

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 I’ve 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?

[roseabi in reply to Dexy5]

I think it did xxx

[Dexy5 Graduate10 in reply to roseabi]

Sometimes less is more. Thanks for your support Roseabi

[Granspeed Graduate10]

Still languishing near the IC. Chiropractor consultation and diligent attention to exercises & stretches has got things more comfortable, so I’m 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! 😕 Will have to admire everyone else from the sidelines for a while yet. Happy weekend, runny folk. 😊

[Couchpotato2 in reply to Granspeed]

Well I think 25’ from IC is pretty impressive. You are being very wise to take it slow. X

[Granspeed Graduate10 in reply to Couchpotato2]

Not much choice, but thanks. 🐢 You seem to be moving on really well! Enjoy your break. 😊

[Couchpotato2 in reply to Granspeed]

Don’t worry, you’ll impress the 🐴 one day ☺️

[roseabi in reply to Granspeed]

💗💗💗

[Granspeed Graduate10 in reply to roseabi]

Ta! Happy running.

[Bowlofsteam Graduate10]

I’m 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 8k’s on Monday.

I’d also like to do more of my knee and glute strengthening exercises as I really feel the benefit.

Happy running one and all.❤️

[roseabi in reply to Bowlofsteam]

Ouch! Take it easy - you'll get there xxx

[MrFox001 Graduate10]

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.

[roseabi in reply to MrFox001]

Mr Fox, what is going on with that tan of yours??? 😄😄😄

[Dowat Graduate10]

Hi. Had a fab 9.25k on Monday. A hilly route and legs could have gone further but sensible head (must have been someone else’s!) said ‘No, stop!’ 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. 🏃‍♀️😍

[roseabi in reply to Dowat]

You love it even more now, you amazing 10k-er you!!!! xx

[Dowat Graduate10 in reply to roseabi]

Got a few aches though!! But yep you’re right, it’s total love 💕

[roseabi in reply to Dowat]

There's something a bit lovely about those aches too, I think 😊

[Dilmark]

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...

[roseabi in reply to Dilmark]

Rest well, and all the best for Week 5 - you can do it xxx

[Cfc55]

Week 4 Run 2 complete this morning at Parkrun with a new PB 27.45 🙌!! All aches and pains and niggles clearing up, thank goodness 😂! Bring on 8k on Tuesday night 👍

[roseabi in reply to Cfc55]

Congratulations!! Yes, bring it 😊😊😊

[Anna675]

I’ve 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 😊 I’m feeling good about starting week 5 on Tuesday

[roseabi in reply to Anna675]

Great stuff!!! xxx

[Glossy Graduate10]

I’ve just completed week 6. After my awful 8k last week I wasn’t 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.

[roseabi in reply to Glossy]

You're on fire!! xxx

[PeterBrash Graduate10]

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.

[PeterBrash Graduate10 in reply to PeterBrash]

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, ‘playful’ 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.

[roseabi in reply to PeterBrash]

Wow, eventful is the word! Well done for the fabulous running, and I'm glad you weren't badly hurt!!! xxx

[PeterBrash Graduate10]

Thanks! A new pair of jogging bottoms and gloves needed eventually (both shredded) but luckily no lasting or even short term damage. I’ll make sure I pick my feet up more next time.

[Islesrunner Graduate10]

Hello magic runners!

I managed to run for an entire hour today!

I’m not at 10k yet, I’ve been building up from 5k and 30 minutes.

I finished my c25k on about 3.5k in 30 minutes and pushed on here to 5k, which took me to 45 minutes

But I’ve been following the running plan to 50 minutes

And today I pushed on for another ten minutes and I’ve completed my first full hour of running!

It was only about 6.5 k but I don’t care. I ran for an hour and a lot of it was up steep hills!

I also ran my fastest uphill k in 8 minutes so I’m really thrilled at the progress today.

Thanks everyone ❤️💪

[roseabi in reply to Islesrunner]

That's amazing - huge well done to you!!!

[Islesrunner Graduate10 in reply to roseabi]

Thank you for the planks, squats and motivation xxx

[roseabi in reply to Islesrunner]

That's entirely my pleasure xxx

[sofiaO]

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! 🏃‍♀️

[roseabi in reply to sofiaO]

You'll get there - you're doing amazingly!

[BarbieW Graduate10]

Did the 8k on Tuesday - boy was that tough! I think the ease with which I felt I did it last week lulled me into a false confidence.

And then I decided to do the 4K this morning using Jogrunsprint, and I really could not wait for it to end.

I seem to be going backwards this week so far.

So much so that am now debating whether I shouldn’t just volunteer for parkrun instead of trying to run it on Saturday!

[roseabi in reply to BarbieW]

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 😊 xxx

[Jonno34 Graduate10]

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!