Hey Magic People!!
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:
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 π
β 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! πππ
β Planks: 30 seconds each
1 x face down, 1 x right side, 1 x left side
docs.google.com/document/d/...
β Squats: 10-15
docs.google.com/document/d/...
π₯ 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 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.
You are AWESOME πππ
Remember to treat yourself, and...
HAPPY RUNNING EVERYONE!!!
roseabi xx
And here's a word from Ju-Ju:
THE MAGIC RUNNERS LIST (yes, thatβs you!)
docs.google.com/spreadsheet...
Last weekβs post here: