How are you getting on? Did any of you try the squat thrusts? π
This week we are really getting very near to the goal with 9 km and 55 minute runs!
We'll be discussing:
π₯ This week's runs (naturally!)
π₯ Building a strength routine (or have another go at squats!)
π₯ Not worrying if you have an off week...
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
PLEASE REFER TO LAST WEEK'S POST (LINK AT THE END) FOR PRINTABLE PLANS LINKS, AND INFORMATION ABOUT WARM UPS AND INTERVALS.
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 9 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 55 minutes
Please make sure you are warm before exercising πππ
π₯ STRENGTH ROUTINE
We have squats on the plan again this week. Have another go at these and see if you notice any difference in your squatting this week! Tell us more in the comments.
See the Week 2 post to refresh your squatting memory:
Alternatively, have a go at putting the moves together!
Here is a short strength routine you could try after your run, or on a separate day if you prefer!
If not already warm, warm up by marching on the spot for 1 minute, knees high, swinging your arms strongly.
Do all the exercises in turn, taking a little breather in between if you need to. When you've done them all, take a 5 minute break and drink some water. Then go through them again! Three times is a charm, but once is fine at first - you can build up to more over time π
Please don't worry about it! Life doesn't always go to plan. We might be busy, or ill - sometimes we just aren't feeling it π
Give yourself a break if you need to - running can ALWAYS wait a day or week. Slow down if that helps, but please know that you're still heading in the right direction.
Hey roseabi! The running is going great thank you, week 5 done and dusted β Did my first parkrun for 4 weeks on Sat and smashed my PB so I think the longer distances plus some intervals are definitely having a positive impact. Only problem with the plan so far is I just canβt make myself do those strength exercises!! Donβt mind planks but squats and jumps π± Gonna try and overcome my resistance this week... xx
On my desktop PC I can only see an option to download it (select 'File', then 'Download as'), and then upload it from my PC to Drive.
It may be the same on your phone or tablet.
I have a Google phone, so I am able to save directly to Drive by tapping on the three dots at top right of the screen, selecting 'Share & export', then 'Save as', and 'OK'.
Alternatively there is a link to the document within my pinned post on the Marathon forum - "roseabi's Half Marathon Plan + Pete Magill link"
Hi roseabi. I have to claim the drop out of the week award! I picked up a hamstring niggle last Saturday (doing a 5k PB....I know! I know!,..). Funny thing was, it didn't show until I started my cool down walk after I finished the run. Giving it a week's rest, doing my usual exercises plus a hamstring stretch with my foot on a stool. Feels ok now, but will give it an extra couple of days I thinkπ
Sorry to hear that! As you felt it after you'd finished running, I wonder if it was a cramp around the hamstring area? I find I get that sometimes.
Strengthening the upper back thighs and bottom might be a good idea for you. Single-legged deadlifts are good - have a look at the link I posted on Spikys_mum's comment above xxx
Thanks roseabi, I hadnβt thought of that. I think it is a probably a tweak though. I tried a run on Monday, but the pain came back after about 100 yards, so I gave up before I did any further damage. On the other hand the muscles were still tight from the βsprintsβ so a repeat cramp is not impossible. Hopefully the stretches will address either problem; my thighs feel a lot looser now. Enjoyed the sprints anyway so worth the painπ
Thanks Jonno34. I am usually pretty good on hydration. I drink a litre of zero very day, sometimes more, on top of other drinks. It was a warm day though so it could be a factor. It was the fastest I have run on intervals, and my stride length (Garmin, so really step length) was over 1.05m ...so I was definitely pushing the boundaries. I think that I just exceeded my current strength limitations. Tempted to try a jog today to see how it feels...reaching for the measuring jug and electrolyte now just in case. Hope things are going well for youπ
Pink Grapefruit for me Dexy5....the only one I have tried to be honest. Our local ultra runner thrives on it and reckons it is the best flavour....good enough for me! I guess none of them are highly flavoured anyway.
Glad you are ready to resume Rubinstar. I managed a hilly 3.5k yesterday, so it looks as though I am ok now....time to start climbing the ladder again!π
Hi Roseabi, Iβve been having a good week, still got run 3 to do out of week 5 but itβs only the 4km. Today I have found my motivating factor for running quicker, even when I wasnβt planning to ...hailstones π± I got 1km into my 8km run and it started with rain. Not a problem i like running in the rain, however it soon turned to hailstones and thunder π for 2 whole kms! Torrential rain for the next 2kms then finished in sunshine and a bit of Def Leopard π plus I got a PB for my 5km and 2 mile and finished 8km in an hour! Looking forward to next week and hopefully some better weather π
That sounds just like my run yesterday. Started spotting with rain at 1km, and just got heavier and heavier. I might as well have swum across the lake rather than running round it, I was so wet ππ But if we can run 8km in that, surely we can do it in a nicer day!
Hello Roseabi, I am pleased to say I have completed my 10k at the Great Bristol 10k Race. It was my first timed official race and I was so nervous but cheekychipmunks and I just kept chatting until the start gun went off. I have discovered I run better with others whether on parkrun or in a race like this. I ran 3 mins faster than previous attempts so Iβm really pleased. Thanks for your support . Iβm now going to see if I can beat that 30 min 5k.
Enjoy the rest of your magic plan runner beings- it works!
Oh hello. Not sure how but I just ran 10k! Was aiming for 8. Felt good so jist carried on!! Very happy!! How do I get the badge please?? !! ππππ
Hi roseabi. I have stuck to this plan to the letter but I now have a horrible cold π€ It βbelow the neckβ and dr google seems to suggest no running. π Iβve did the first 8k last week but this week only managed the short run before the cold took hold π ( I would have never thought before I started C25K that Id ever be annoyed I canβt run π ) If i miss a week you think Iβll be able to just pick up where I left off ? Got this 10K in early July I need to get too ππ»ββοΈππ»ββοΈ Thank for any advice
I had 2 weeks on the IC back in October after a fall at the end of my first 9k. I went back with a 4k and 5k and then did 10k instead of a 2nd 9k. To be honest I think my body enjoyed a bit of a rest. The magic plan is quite hard work for us new runners. So I think you should be fine Lauzmum
Thanks. Iβm still smiling after that. I first started the magic plan in late August so graduated 10k in October . The race was only my 3rd 10k but my favourite. Let us know how you get on. πββοΈππ
Dexy 5 went out last night after a week off. You were right my legs loved the rest ! Longest run in an ok time (for me that is - but unlike to beat Kipchoge anytime soon). So thanks for taking the time to reply 4 days ago. It helped the gremlins in my head. Sending you a virtual πΊ
I had a few bad runs and felt a bit of self-doubt creeping in, but with a lovely 8km in the pouring rain yesterdayβs I feel like I could conquer the world!! Back on track and looking forward to tackling 9km this week.
The self doubt is a killer isn't it. I had 2 or 3 recently that were very hard but last one seemed a bit better, I was starting to think the good ones were the anomaly!
I did 8k on Monday and aim to do the 2nd one this Sunday. Unfortunately Iβve had a stomach bug since Tuesday, feeling a bit better today, so my run yesterday was cancelled. Iβm more confident though that I can miss the odd run but not let it affect my overall fitness.
I still have the 8k run to do, hopefully tomorrow morning. Nursing a bloody headcold which is not helping and last few runs have been a struggle. That said my 5 k on Thursday went well, almost felt back in the zone again and the split times for kms 2-5 were all under 7 mins which is good for me.
I have just had a bit of a revelation. Sitting here talking about running 5kms, split times, PBs on a forum of runners aiming at reaching 10k. If someone had said to me 20 years ago, that is what I would be doing at 55, I would have done my level best to have them committed for being totally and utterly off their face bonkers!
I'm a bit behind....on week 4 as I sometimes only get 2 runs in per week. I do a lot of fell walking too so I am quite active. It took me 12 weeks to complete the C25k so am thinking it's fine to take a bit longer?
Loving the programme and so glad I started running makes me feel so good mentally and so much energy...I feel like I want to convert everyone I see! ππ
Iβve only just seen this revised list. With the times on
Think Iβm considerably slower that the rest of you as it took me 66 mins to do my 8k and this weeks 9k was 75 mins but I am struggling with a right calf niggle at the mo. Been doing lots of stretching and foam rolling but it still plays up halfway into the run and for a day or so afterwards. Iβm am SO missing my Sports Masseuse Emma , who isnβt back from Maternity Leave till June...π₯. I was going to do my first ParkRun this morning but I overslept till 8.55 so didnβt have time to get there but I figured I needed the sleep anyway. Iβm usually awake before 7. So I have had 2 days rest so far, Iβm going to have another day today as itβs already too hot for me to run!!! And go for a nice 5k tomorrow when no one else is up. I love early Sunday morning runs - all quite and peaceful.
The times are not related to the distances - note that it says a distance OR a time in the table. We are running two Magic Plans now, one for getting to 10k, and another one for getting to 60 minutes.
Please refer to the Week 1 post for more information:
Morning Roesabi, All good again this week. Managing to fit all the runs in around work and life. They do get in the way sometimes. I did reflect on my running as you suggested in your previous post. I concluded my running style is closer to Elephanting rather than Panthering, My breathing is like a Wounded Water Buffalo but somehow it seems to be working. On the lack of leg tan despite now consistent shorts running. I worked out my legs where last seen in public on Tenby Beach Autumn Bank Holiday 1999. So there's a few years of lack of light to overcome. Still by this years Autumn Bank Holiday i'm hoping for a tinge.Looking forward to this week. Have a good one everyone.
Falling gently behind, as I seem to do better with more rest days between runs as they get longer. So, I ran 8k this week, and it was fine. Couldn't face parkrun yesterday after digging in the garden on Friday, so I'll do 5k today all being well. Then the next 8k. Ok so far, but I've not been too diligent with the strengthening exercises. Must do better with those! (Although I do some anyway in Pilates class). Still going! Happy runs everyone.
Wow - I managed the 9k this morning in glorious sunshine (memo to self, wear sun hat next time), I am so pleased with myself!
As my planned route includes two laps of the rugby fields and the two laps of the pond, it is amazing how many opportunities there are to say to yourself, well I can always just do one lap and then go home! But I managed to resist all of those gremlins, even the last, just Ik to go, and made it through. Not fast (66 mins), but a decent enough pace throughout. I am so proud of myself!
But my knees hurt like hell now! Looking forward to my rest day.
I've been more of a reader than poster since couch to 5k. I spent 9 months on and off trying to consolidate and master 5k and it felt like a struggle, my times weren't improving and I couldn't keep up 5k runs without a few short breaks. What amazed me was recognising other HealthUnlocked members, who finished C25K around the same time as me, follow and complete Ju-Ju's 10k plan. They've really motivated me to kick off the same plan 7 weeks ago and I managed to reach all the way up to the final week. My last run was yesterday, the second 9k. The entire journey sure feels a lot different to C25K. I suppose with experience, you learned to pace yourself and prepare better. But I'm really enjoying it. Never missed a week or run, and I'm pushing without the mid-run breaks. The end goal is near and I can't believe it's possible for me to reach that 10k. Looking forward to the final week! π
Awesome work and never worry about the times. Did my first 9 today, deliberately went slow and it was ok. I had been struggling of late but when I look at my times I had been going up to 30seconds quicker per km, perhaps that was it. I aim to get the 10k mark then I will look at times but without focusing on them. One of my runs takes me across a long boardwalk over a bay, prob about 100m so as I go out and back on the run I will just up my pace over the bridge both ways but only on short runs. Mind you I NEVER thought I would call a 4 or 5 k a short run! REVELATION!
Just back from my first ever 9km run. 25 degrees with a bit of a sea breeze. Done it! The voice (one of the many in my head) said 8.5km in blah blag blah and I thought only half a k to go. A little while later I am thinking did I miss it, was i so wrapped up in "Don't stop me now that I did not here the 9 k call. Must have missed it.......then it came. It seemed like the longest 500m ever!
I drank a bottle of water too quickly and felt a bit sick but it soon subsided and after my cool down walk I had breakfast at Ziggy's by the sea! All in all a good day!
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.
Stating Ju Ju's magic running plan tomorrow 
Ju-Juβs Magic Plan
Week 4 of Ju-Juβs Magic plan completed! πββοΈπ
