It's Week 7 of Ju-Ju's Magic Running Plan! οΏ½... - Bridge to 10K

Bridge to 10K

12,629 members β€’ 16,460 posts

It's Week 7 of Ju-Ju's Magic Running Plan! πŸ’₯ Stay strong, lovely people!!!

β€’50 Replies

Hello everybody!!

How are you all feeling, now we are getting so close to the goal? Or have you already reached your goal? What about if you are at an earlier stage of the plan - how are you finding it? Tell us 😊😊😊

Did anyone have a go at the Strength Routine from last week's post?

This week we'll be discussing:

πŸ’₯ This week's runs (mais oui!)

πŸ’₯ Strength pointers (great podcast!)

πŸ’₯ Struggles and how to remember to remain positive

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 😊


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 😊😊😊


The plan has us having another go at jumps!

See the Week 3 post for a reminder:

Alternatively, why not try putting planks, squats, and jumps together into a strength workout? See last week's post:

Last week, Sadie-runs shared a great PODCAST about strength work, which I recommend highly!!


I have noticed that some you are very excited to be close to your goal, and are feeling very motivated to run - fabulous! If you're not feeling so good about running, or life in general, remember that you can only do your best at any time, and your best is wonderful!!

Here's some chat about this from Ju-Ju:

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

Last week's post:

50 Replies
oldest β€’ newest

Fabulous Forum.


roseabiAdministrator in reply to Tbae

Thanks Tbae πŸ’—


Mentioned in this post: Sadie-runs xxx


I got a lot out of the Tina Muir podcast. Appropriate exercising through injury is something I have done since my first trip to a physio. What the video got me to think about is training for muscles in advance of making new demands. If I had done more work for hamstrings/quads and glutes before starting my "speed" campaign I may well have avoided a hamstring strain. As it is, all feels good now following a 12k hike, and I was back on the trail, literally, with a hilly 3.5k over rough ground yesterday. I felt really strong...but decided to err on the side of caution. Next run will be a 5k and then I will have to decide which week of the plan I should slide into and when to get back on the intervals trail. But...thanks Sadie-runs and roseabi, really good stuff😊

roseabiAdministrator in reply to Beachcomber66

Sounds like you're doing some good stuff!! xxx


Thanks Roseabi and JuJu, whenever I visit here I feel I can do it despite all life throws at me. Have been way- laid distracted and low for a week but know that a run this week ( wk 8 of plan ideally)will do nothing but good in any shape or form it takes so thank you for the inspiration and encouragement.You're brilliant xxxx

roseabiAdministrator in reply to Empem

Thank you πŸ’—πŸ’—πŸ’—

You are brilliant too!! Go get it and have fun xxx


I have run 10K !!!! twice now!!! my first time was actually in w6 when I'd gone out for a 9k run but it felt so good I just kept going (say what!?!?!?). The week after was harder work but I still made it. I'm feeling pretty chuffed with myself but have to admit I haven't been as good at following the strength exercises so that's my goal for the next few weeks. Looking forward to listening to the podcast about that - thanks for sharing. And thanks again to roseabi and ju-ju- for the plan and forum :)

roseabiAdministrator in reply to Catlicks

Awesome!!! And it's a pleasure 😊😊😊


Second run of week 6 this morning, 5k. I will be honest it was a struggle, but I seemed to put some good times in so Sunday will be gooooooo slooooooooow (Spoken slowly like a 45 on 33, [not that most of you will know about them])

roseabiAdministrator in reply to Jonno34

Ah, good old vinyl 😊

Well done, and all the best! xxx


I’m a week behind- so just about to do my 5k and 2nd 8k over the weekend. I admit I’m struggling a bit- more mental rather than physical. I’m a bit bored. Maybe time to change my route. Quite difficult in a city and not a lot of time to travel elsewhere! It’s good to check in though... thanks. And good luck to all.❀️✨

roseabiAdministrator in reply to Bowlofsteam

Good luck to you too, hope you find some interest xxx

A trick I discovered a long time ago is to pick some familiar landmarks (buildings, trees, whatever) and pretend I've never seen them before! Like looking at things with new eyes. I have sometimes got as far as being convinced I've taken a wrong turn and I'm lost πŸ˜„

BowlofsteamGraduate10 in reply to roseabi

Haha, it’s got to be worth a go!😊

Jonno34Graduate10 in reply to Bowlofsteam

Have you tried music? Podcasts?

BowlofsteamGraduate10 in reply to Jonno34

Hiya, yes I have tried both. Maybe I need to find some new music and more interesting podcasts!!πŸ˜†

Jonno34Graduate10 in reply to Bowlofsteam

You could start a thread asking for music for xx year olds to run to!

I discovered a podcast last year, and don't freak, Emma Thompson and Daisy Ridley's mother listens to it, it is called "My Dad Wrote a Porno", it is not like it sounds and has a major international following, I kid you not it had me in stitches laughing!

BowlofsteamGraduate10 in reply to Jonno34

Off to look it up!πŸ˜‚

I'm a week behind, did a 4k and 8.5k this week, but now I've got a streaming cold so I won't be doing 5k this weekend. I thought the jelly legs were down to the distance, the hills and the sun, but it turns out I was brewing up some nasties. Sadly Jonno, I remember every 45 I ever bought (from Woolies, also sadly departed).

Think it's just a cold though, so will hopefully be back at it soon (Sorry Roseabi, I am still pretending not to see words like "Jump" - but my pilates coach is very hot on squats :D )

roseabiAdministrator in reply to grumpyoldgirl

Take care of you xxx

"Hot on squats" lol, nice rhyme 😊😊😊

roseabiAdministrator in reply to grumpyoldgirl

NB the combination workout is not very jumpy! But your Pilates is doing you good anyway 😊


Hi Roseabi The Shorts and me have had a good week and all is on track. There's even a hint of colour in the legs. I'm not so good on the strength stuff mainly time constraints but i do like doing Planks. You can do them anywhere which is good. I do go to Pilates once a week and show of my lack of balance on a Ball or Wheel or Roller. Still it lightens the Class up when i fall off. Have a great week everyone. Enjoy the runs.

roseabiAdministrator in reply to MrFox001

Lol! You are such a superstar 😊😊😊

Wow you are amazing! I’m only on W7 of C25K so it ready to train for 10k yet but my plan is to do that so please add me to your lovely group. Such an inspiring clip there, I totalky relate. Thank you for being you cos you are ace! Lovely to meet you 😊

roseabiAdministrator in reply to 45Fitness

Looking forward to having you 😊😊😊

I did my 8k run today without having to walk πŸ‘πŸ‘. I had tried previously to jump straight to 10k but had to walk several times. Hopefully in 3 weeks when I have a 10k race to do I’ll be ready, following ju-ju’s plan. X

roseabiAdministrator in reply to Kitikatruns

Good stuff!! xx


Managed 3 short runs: 4,5 &4.5k this week. So v happy with that. Been focusing on leg strengthening and will continue to do so, as clearly this is an area where I’m deficient. Enjoyed the Tina Muir podcast muchly, gaining some good pointers from it. Such great advice and support on these forums. Thank you all. Happy running.

roseabiAdministrator in reply to Dowat

Marvellous!!! Happy running to you too 😊😊😊


I’ve done very little this week. I did 3.5k on Monday (I think) but have been having some pain in my ankle/lower leg since doing 8k last week so decided to rest. It’s feeling much better today so I’m going to do the Race for Life 5k tomorrow and then do a shorter run and try again for the 8k toward the end of the week, depending on how the other two runs go.

roseabiAdministrator in reply to E27M14

Keeping moving is almost always best - just take it easy xxx


Ready to start week 7! You know what the most amazing thing is? I am not the least bit fazed by the thought of 4 & 5 km runs any more! 9 is done once but remains a little daunting but 4 & 5, nooooo problem!

When I had finished c25k 5 was a distant dream!

roseabiAdministrator in reply to Jonno34

Amazing!!! xxx


Just finished week 6 with 9k today. It went really well and felt l could have completed 10k. Definitely easier this time round than last summer.

I've been doing the strength exercises for quite a few months now and they are definitely helping. Also added in some intervals and trying some hill training as well!

thankfully my ankle is holding up, which is what went wrong last year.

loving reading everyone's updates and thanks roseabi for the support.😊😊

roseabiAdministrator in reply to Abaggs

Fabulous news - well done!!!!


I just pushed on and ran my first 10k!!!!

I think reaching the 60 minute goal first helped.

It took a bit of tweaking.

Round the block is 5k but it has three steep uphill sections in it so I did once found the block then a few circuits of the beach part, which is my favourite bit.

Music helped. A lot. It kept me positive and feeling strong. I choose empowering songs and a good beat to keep me feeling good.

I had also rested well and only run once and hill climbed twice on holiday last week, so I was ready for it πŸ’ͺ

I’ll keep going to the end of the plan but I did it!

Thank you all 😁

I wasn’t even sure I was planning to reach 10k but the achievement is feeling amazing!


roseabiAdministrator in reply to Islesrunner

Wonderful stuff - well done!!!!!

Would you like to switch your 60min badge for the 10k one?

IslesrunnerGraduate10 in reply to roseabi

Yes please ❀️

I worked hard for this one!

With your lovely help 😘

roseabiAdministrator in reply to Islesrunner

There you go!

IslesrunnerGraduate10 in reply to roseabi


Thank you so much!!!

I’m still following to the end xxxx


So pleased with my 10k yesterday, managed to run the whole way around the course (even though I had a dicky hip from earlier in the week). I still can’t believe I can run for that length of time.

Is it bad to be considering a half next year ...... ?

roseabiAdministrator in reply to Glossy

No 😊😊😊

Hi! I started Juju’s plan mid month but with a nasty cold have been delayed so am effectively on week 7 too. I’m doing it by time so have done my 20 mins (hard one - tried to be fast) and 30 mins. Got 55 mins tomorrow!

roseabiAdministrator in reply to Sophia1712

Excellent! How did it go?

Sophia1712 in reply to roseabi

Didn’t do it πŸ˜‚. Not able to first thing then a colleague popped by unexpectedly. Thursday is the next opportunity!

roseabiAdministrator in reply to Sophia1712

Ah, life 😊 All the best for Thursday!


Hi. Could you add me to the magic running plan please? Have graduated from 5k. Downloaded app to try and increase my distance but they all seem to progress too quickly for me !! I liked the C25K as there was some walking to ease you in. Thanks

roseabiAdministrator in reply to Snailspeed

Hi! We will be starting a new Magic Plan next month, so do look out for the posts about it - I recommend that you follow me because that way you should receive email notifications about my posts 😊😊😊

If you're not sure how, tap/click on my profile picture and you will be taken to my profile page - then hit the '+ Follow' button.

Just completed run 1 of week 6. Decided to spend the 20 minute run doing hill inclines on the treadmill. That made those squats really tough afterwards!

roseabiAdministrator in reply to sofiaO

Oof! Well done!!

You may also like...