It's Week 6 of Ju-Ju's Magic Running Plan! 💥 Not much longer now!! 😊

[roseabi]

Hey Magic People!!

How are you getting on? Did any of you try the squat thrusts? 😊

This week we are really getting very near to the goal with 9 km and 55 minute runs!

We'll be discussing:

💥 This week's runs (naturally!)

💥 Building a strength routine (or have another go at squats!)

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

PLEASE REFER TO LAST WEEK'S POST (LINK AT THE END) FOR PRINTABLE PLANS LINKS, AND INFORMATION ABOUT WARM UPS AND INTERVALS.

💥 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

★ 9 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

★ 55 minutes

Please make sure you are warm before exercising 😊😊😊

💥 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:

healthunlocked.com/bridgeto...

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 😊

★ Squat Thrusts: 5-10 reps

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

Hint: add a jump after you stand, bend your elbows and dip down in plank position - you've got yourself a burpee! 😊😊😊

★ Planks: 30 seconds each

1 x face down, 1 x right side, 1 x left side

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

★ Squats: 10-15

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

💥 HAVE YOU HAD A BAD DAY OR WEEK?

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 😊

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.

You are AWESOME 💗💗💗

Remember to treat yourself, and...

HAPPY RUNNING EVERYONE!!!

roseabi xx

And here's a word from Ju-Ju:

youtu.be/pYtsNzMAF6Q(Not working as expected?)

THE MAGIC RUNNERS LIST (yes, that’s you!)

docs.google.com/spreadsheet...

Last week’s post here:

healthunlocked.com/bridgeto...

[Spikys_mum Graduate10]

Hey roseabi! The running is going great thank you, week 5 done and dusted ✅ 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 can’t make myself do those strength exercises!! Don’t mind planks but squats and jumps 😱 Gonna try and overcome my resistance this week... xx

[roseabi in reply to Spikys_mum]

Well done!!

If I had to choose just one strength exercise I think plank might be it - it's a goodie 😊

What do you think about lunges? They are very good for runners - check out the lunge into deadlift, first exercise on this sheet:

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

[Spikys_mum Graduate10 in reply to roseabi]

Will give it a go 💪🏻 thanks x

[Sarararara Graduate10 in reply to roseabi]

Any idea how I save the doc to my google drive? It’s really handy and I know I’ll lose the link.

[roseabi in reply to Sarararara]

Apologies, I missed your question yesterday!

Depends what device you are using.

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"

healthunlocked.com/marathon...

[Beachcomber66 Graduate10]

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 think🙄

[roseabi in reply to Beachcomber66]

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

Also @ Lizzog 😊

[Beachcomber66 Graduate10 in reply to roseabi]

Thanks roseabi, I hadn’t 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 “sprints” 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 pain😊

[roseabi in reply to Beachcomber66]

😊😊😊

Strength! 😁💗

[Beachcomber66 Graduate10 in reply to roseabi]

Yep ... got the message I need to build up thighs and bum! ....see Sadie-runs below as well

🏋️‍♂️🏋️‍♀️

[roseabi in reply to Beachcomber66]

I like listening to those podcasts while I do my strength training, they are inspiring and they make the time fly! 😊😊😊

[Jonno34 Graduate10 in reply to Beachcomber66]

Fluids and maybe a bit of salt too.

[Beachcomber66 Graduate10 in reply to Jonno34]

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 you😊

[Dexy5 Graduate10 in reply to Beachcomber66]

Which flavours do you like Beachcomber66? I’m on orange and berry again but wouldn’t mind trying a recommended alternative.

[Beachcomber66 Graduate10 in reply to Dexy5]

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.

[Dexy5 Graduate10 in reply to Beachcomber66]

I’ll try that next. Berry is not as nice as berry and orange. I saw mojito the other day, could be lovely 😊

[Beachcomber66 Graduate10 in reply to Dexy5]

Don't drink the mojito on a London Transport train...it gets you into trouble and Sky News 😊

[Dexy5 Graduate10 in reply to Beachcomber66]

UpTheStanley has just explained your comment to me - if I spent less time on here, I might read the newspapers 😂😂

[Rubinstar Graduate10 in reply to Beachcomber66]

I’m also in the dropout club 😢 sickness bug or food poisoning, not sure which, but a jolly bad week stopped running, other than to the loo!

So, possibly a run tomorrow on my day off and I can’t wait!!

[Beachcomber66 Graduate10 in reply to Rubinstar]

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!😊

[Rubinstar Graduate10 in reply to Beachcomber66]

Looks cooler today, I’ll trot out later and see how I fair...

my race for life 10K is in two weeks so even if I run walk, I’ll Do it!!

[Lizzog]

Me too Beachcomber66! Such a nuisance - I’ve managed two 5k runs in the last week so all not lost!

[roseabi in reply to Lizzog]

That is a nuisance! It is a weak area for many of us - see my other comments 😊😊😊

[Hidden]

I've been slacking lately due to May holidays. Just finished week 4. Should get back to my M/W/F routine next week...

[roseabi in reply to Hidden]

Plenty of time! Well done, and have a great week ahead xx

[Anna675]

Hi Roseabi, I’ve been having a good week, still got run 3 to do out of week 5 but it’s only the 4km. Today I have found my motivating factor for running quicker, even when I wasn’t planning to ...hailstones 😱 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 😂 for 2 whole kms! Torrential rain for the next 2kms then finished in sunshine and a bit of Def Leopard 😆 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 👌

[roseabi in reply to Anna675]

Hi Anna!

Good lord!!! Awesome, well done 😊😊😊

[E27M14 Graduate10 in reply to Anna675]

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 😂😂 But if we can run 8km in that, surely we can do it in a nicer day!

[Dexy5 Graduate10]

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 I’m really pleased. Thanks for your support . I’m now going to see if I can beat that 30 min 5k.

Enjoy the rest of your magic plan runner beings- it works!

[roseabi in reply to Dexy5]

Excellent - go for it!!!

[Ang33333]

I'm a bit behind... week 3. But feeling good about it!!

[roseabi in reply to Ang33333]

That's good to know 😊😊😊

[Ang33333 in reply to roseabi]

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?? !! 😎😎😎😎

[roseabi in reply to Ang33333]

Congratulations - have a badge!

[Ang33333 in reply to roseabi]

Yay! Thank you!!!!! 😎😎

[Laurzmum Graduate10]

Hi roseabi. I have stuck to this plan to the letter but I now have a horrible cold 🤒 It ‘below the neck’ and dr google seems to suggest no running. 😟 I’ve did the first 8k last week but this week only managed the short run before the cold took hold 😠 ( I would have never thought before I started C25K that Id ever be annoyed I can’t run 😂 ) If i miss a week you think I’ll be able to just pick up where I left off ? Got this 10K in early July I need to get too 🏃🏻‍♀️🏃🏻‍♀️ Thank for any advice

[Dexy5 Graduate10 in reply to Laurzmum]

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

[Laurzmum Graduate10 in reply to Dexy5]

Thanks Dexy5 - I’m defo listening to you after your 10K 🏅at the weekend 🏃🏻‍♂️

[Dexy5 Graduate10 in reply to Laurzmum]

Thanks. I’m 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. 🏃‍♀️👏👏

[Laurzmum Graduate10 in reply to Dexy5]

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 🍺

[Dexy5 Graduate10 in reply to Laurzmum]

I’ll enjoy that , thanks

[roseabi in reply to Laurzmum]

You'll be fine - take care of you xxx

[E27M14 Graduate10]

I had a few bad runs and felt a bit of self-doubt creeping in, but with a lovely 8km in the pouring rain yesterday’s I feel like I could conquer the world!! Back on track and looking forward to tackling 9km this week.

[roseabi in reply to E27M14]

Awesome!

[Jonno34 Graduate10 in reply to E27M14]

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!

[Rubinstar Graduate10]

I did 8k on Monday and aim to do the 2nd one this Sunday. Unfortunately I’ve had a stomach bug since Tuesday, feeling a bit better today, so my run yesterday was cancelled. I’m more confident though that I can miss the odd run but not let it affect my overall fitness.

Looking forward to 10K now!!

[roseabi in reply to Rubinstar]

Absolutely - that 10K will be yours!!!

[Jonno34 Graduate10]

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!

[roseabi in reply to Jonno34]

It's wonderful, isn't it!!?

[Dexy5 Graduate10 in reply to Jonno34]

😂😂

[Wainwright22 Graduate10]

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! 😁😁

[roseabi in reply to Wainwright22]

Absolutely - slow and steady wins the race xxx

[limberlou Graduate10]

Hi,

I’ve only just seen this revised list. With the times on

Think I’m 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. I’m am SO missing my Sports Masseuse Emma , who isn’t back from Maternity Leave till June...😥. I was going to do my first ParkRun this morning but I overslept till 8.55 so didn’t have time to get there but I figured I needed the sleep anyway. I’m usually awake before 7. So I have had 2 days rest so far, I’m going to have another day today as it’s 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.

[roseabi in reply to limberlou]

Sorry to hear about your calf xxx

What do you mean about the list?

[limberlou Graduate10 in reply to roseabi]

The runnjng plan above now has times on it. I’d only seen the handwritten one previously with no times on

[roseabi in reply to limberlou]

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:

healthunlocked.com/bridgeto...

xxx

[limberlou Graduate10 in reply to roseabi]

Ahh I see!!

[Dexy5 Graduate10 in reply to limberlou]

You could try this before you run limberlou and see if that helps, or some calf strengthening exercises on your rest days.

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

[limberlou Graduate10 in reply to Dexy5]

Thanks il take a look

[MrFox001 Graduate10]

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.

[roseabi in reply to MrFox001]

Well I think elephants are very elegant xxx

[Ab23s]

Hey Roseabi! Can I please join? Xx

[roseabi in reply to Ab23s]

Course you can xxx

[grumpyoldgirl]

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.

[roseabi in reply to grumpyoldgirl]

Well done!

I like to take more rest days too xx

[BarbieW Graduate10]

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.

[roseabi in reply to BarbieW]

Excellent work - well done!!!!

Take more rest if you need to, sore knees are no fun xxx

[Darude Graduate10]

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! 😊

[roseabi in reply to Darude]

This is fabulous - a massive WELL DONE to you!!!!

I'm going to make sure your badge is super shiny 😊😊😊

[Jonno34 Graduate10 in reply to Darude]

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!

Keep it up!

[Jonno34 Graduate10]

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!

[roseabi in reply to Jonno34]

Lovely 💗 Well done!!!!!

[Jonno34 Graduate10 in reply to roseabi]

Thanks for all the hard work you put in to support us all. Mwah!