JU-JU'S MAGIC RUNNING PLAN INFO! ๐Ÿ’— Get to 1... - Bridge to 10K

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JU-JU'S MAGIC RUNNING PLAN INFO! ๐Ÿ’— Get to 10K or 60 minutes running ๐Ÿ˜Š

roseabi profile image
roseabi
โ€ข297 Replies

EDIT: Closing comments on this post, please see the Magic Plan Information Station for all the latest Magic info!

healthunlocked.com/bridgeto...

--

Hi everybody!

๐Ÿ’ฅ๐Ÿ’ฅTHIS POST SHOULD CONTAIN ALL THE INFORMATION YOU WILL NEED ABOUT JU-JU'S MAGIC RUNNING PLAN๐Ÿ’ฅ๐Ÿ’ฅ

๐Ÿ’ฅ NEW ROUND STARTING AUGUST 26TH 2019 - SEE THIS POST: healthunlocked.com/bridgeto... ๐Ÿ’ฅ

The latest post is here: healthunlocked.com/bridgeto...

We will be training together, over an 8 week period, aiming to run either...

10 km OR for 60 minutes!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

To start the Magic Plan you will need:

โ˜… To be able to run 5 km and/or for 30 minutes

โ˜… Your running gear ๐Ÿ˜„

You will be running 3 times per week - two shorter runs plus a longer run which will increase in length each week.

โ˜… We include a selection of STRENGTH EXERCISES to try - these are OPTIONAL but highly recommended!

And we'll have a lot of FUN! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

๐Ÿ’ฅ PRINTABLE versions of the plans are available HERE:

โ˜… 10K: drive.google.com/file/d/13I...

โ˜… 60 min: drive.google.com/file/d/1sh...

๐Ÿ’ฅ Here is the list of Magic Runners: docs.google.com/spreadsheet...

๐Ÿ’ฅ I suggest you follow me so you get email notifications of each Magic post - you can always unfollow me again afterwards! ๐Ÿ˜Š

๐Ÿ’ฅ 30-20-10 Intervals:

runnersworld.com/training/a...

๐Ÿ’ฅ roseabi's simple intervals:

- 5 minute jog

- 4 x [30 second fast intervals - with 3 minute recovery jogging between each interval]. Miss out the final recovery jog, and finish with another...

- 5 minute jog

๐Ÿ’ฅ Fartleks:

en.wikipedia.org/wiki/Fartlek

๐Ÿ’ฅ C25K+ SPEED podcast:

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

๐Ÿ’ฅ INTERVALS TIMER APPS:

โ˜… Jog Run Sprint: jogrunsprint.com/ (iOS only)

โ˜… OR search in your app store for "interval timer" "tabata" etc.

๐Ÿ’ฅ PLANKS link:

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

๐Ÿ’ฅ SQUATS link:

drive.google.com/file/d/1k6...

๐Ÿ’ฅ BRIDGES link:

drive.google.com/file/d/1kl...

๐Ÿ’ฅ ECCENTRIC HEEL DROPS link:

drive.google.com/file/d/1JM...

๐Ÿ’ฅ PUSH-UPS link:

drive.google.com/file/d/12a...

๐Ÿ’ฅ Sally McRae's BALANCE EXERCISE:

sallymcrae.com/2016/06/15/s...

๐Ÿ’ฅ STRENGTH ROUTINE:

- Warm up

- Planks: 30 seconds - front, right-hand side, left-hand side (or your preferred version)

- Squats: 10-15

- Bridges: 20. Finish with an opposing stretch: hug knees to chest and rock gently for 30 seconds

- Eccentric heel drops: 5-15 with straight leg, 5-15 with bent knee, each leg.

- Push-ups: 5-15

End there, or take a 2 minute break and go through all the exercises again. And then maybe a third time ๐Ÿ˜Š

๐Ÿ’ฅ NHS KNEE STRENGTHENING EXERCISES:

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

HAPPY RUNNING!!!

roseabi xx

And here's a word from Ju-Ju, the founder of the Magic Plan:

youtu.be/M_cQhHHHwdo

NB the date she gives is of course wrong, and she doesn't mention the 60-minute plan - but we ARE doing it! ๐Ÿ˜Š

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roseabi
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297 Replies
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Kertesz profile image
KerteszGraduate10

Me! Me! Me! ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ * hops excitedly from foot to foot* Thank you for taking this on again!

roseabi profile image
roseabi in reply to Kertesz

Welcome!!

Jonno34 profile image
Jonno34Graduate10

Sign up folks, awesome plan and great people!

Dowat profile image
DowatGraduate10 in reply to Jonno34

Totally agree.

Oldfloss profile image
OldflossAdministrator

Count me in please again.... :) If you will have me?

Making yet another comeback...I need this to focus me and keep me sensible...Achilles is still causing a niggle but, I am off to see the Physio... finally. Hopefully will be ship shape to begin this on the 17th...

Flossx

roseabi profile image
roseabi in reply to Oldfloss

No, go away! Only joking ๐Ÿ˜„

Good luck with the phys!!!

Oldfloss profile image
OldflossAdministrator in reply to roseabi

Xx

Tasha99 profile image
Tasha99Graduate10 in reply to Oldfloss

Where is ju-ju- these days?

roseabi profile image
roseabi in reply to Tasha99

She is taking a break from HU due to heavy work commitments. Have a look for her on Strava, she is still on her running streak ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Tasha99 profile image
Tasha99Graduate10 in reply to roseabi

Ha ha! Wow!

backintime profile image
backintimeGraduate10

Sign me up please. I will be doing distance (as my 5k already takes me a good 45 mins).

roseabi profile image
roseabi in reply to backintime

Excellent - welcome aboard!

Dottie_D profile image
Dottie_DGraduate10

Me too, nervous and excited at the same time ๐Ÿคช๐Ÿ˜ณ๐Ÿ‘๐Ÿผ๐Ÿ˜ƒ

roseabi profile image
roseabi in reply to Dottie_D

Welcome - no need to be nervous ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

RunRunRun13 profile image
RunRunRun13Graduate10

Me please ! Been waiting for your post ! Distance for me ๐Ÿƒโ€โ™€๏ธ

roseabi profile image
roseabi in reply to RunRunRun13

Great to have you! x

Tony1978 profile image
Tony1978

Letโ€™s run!

roseabi profile image
roseabi in reply to Tony1978

Yes, let's!!! ๐Ÿ˜„

Debston profile image
DebstonGraduate10

Me please! Been toying with the idea of building up to 10k and this is exactly what I need.

roseabi profile image
roseabi in reply to Debston

Welcome to the posse!!!

chewie1970 profile image
chewie1970

Yes please

roseabi profile image
roseabi in reply to chewie1970

Welcome, Wookiee! ๐Ÿ˜„

Stephen_UK profile image
Stephen_UKGraduate10

Yes, I'd like to do this and would choose the 60-minute plan.

A few questions:

1. I'd still have a few consolidation runs to complete. Is that OK?

2. Can I continue to run Parkruns on Saturdays (making that my 30-ish-minute run)?

3. Do I need to run the shorter runs or can I keep to a 30-minute minimum on all days? The reason is that I tend to hate the first half and enjoy the second, so 15 minutes would be dispiriting...

roseabi profile image
roseabi in reply to Stephen_UK

Hello - and welcome! In answer to your Qs:

1. That's fine - you will have a 30 minute run each week.

2. Yes, lots of people do! But please remember that parkrun relies on non-running volunteer roles ๐Ÿ˜Š

3. The reason for having the shorter run is to keep the plan gentle. The total weekly running time increases each week due to the long run - we don't want too much of an increase though, as this can provoke injury. The first week of the plan has a total running time of 80 minutes, which may in fact be slightly less than you are used to - but as the long run is 35 minutes all in one go, it kind of balances out. It's up to you if you really want to run a little longer than 15, but I'd recommend you stick with the plan, because otherwise why follow a plan? ๐Ÿ˜Š If you are struggling with the first 15 minutes of your runs you might try warming up for a little longer - for example if you're warming up with a 5 minute brisk walk , double it to 10 minutes. Also, after the first 3 weeks the short run increases to 20 minutes anyway.

a1sw profile image
a1swGraduate10 in reply to roseabi

I like the fact that I can keep to my Saturday, 5K Park Runs and would therefore follow the distance plan.

However, is there any risk in pushing my speed at the Park Run as I can't help trying to beat my PB?

I presume with the shorter run in the week, it compensates as I would have done another 5k run, 3 in the week, otherwise.

One more question, would it be safe, or wise to use the shorter run as a speed session and therefore build both speed and distance into the weekly training plan?

Sorry for all the questions and thanks for your support.

roseabi profile image
roseabi in reply to a1sw

There's always a risk! ๐Ÿ˜Š Be alert to anything that feels wrong while running and be prepared to stop. I would further suggest that you take a break from running parkrun occasionally - the 5th week in the plan would be ideal as this is a cut-back week. Parkrun cannot exist without volunteers, so why not offer to take a non-running role instead?

It is a great idea to use the shortest run for a little speed work, and I will be talking about this in further posts ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

a1sw profile image
a1swGraduate10 in reply to roseabi

Will certainly take note of the advice and yes, I should hold my hand up to support the Park Run volunteers.

Thanks

roseabi profile image
roseabi in reply to a1sw

๐Ÿ’—๐Ÿ’—๐Ÿ’—

Dottie_D profile image
Dottie_DGraduate10 in reply to Stephen_UK

Great questions and all I also wanted to query ๐Ÿ‘๐Ÿผ๐Ÿ‘๐ŸผThanks

Goforitmama profile image
GoforitmamaGraduate10

Yes please. Got back up to 10k last year. Was having some health issues at the time. I had to take an extended time out. Now I know what my health issue is I can do stuff to help myself and most days am feeling better. I need to be accountable just like Oldfloss. Looking forward to it and thatโ€™s so much better than getting around to it. ๐Ÿ™‚

roseabi profile image
roseabi in reply to Goforitmama

Welcome aboard - go for it!!! xx

Lynne1916 profile image
Lynne1916

Pick me! Pick me!

Taken ages to make a decision but would now like to move on from 30 mins. Therefore 60 min plan would suit - thanks

roseabi profile image
roseabi in reply to Lynne1916

Excellent - great to have you ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

45Fitness profile image
45Fitness

Count me IN! ๐Ÿƒโ€โ™€๏ธ

roseabi profile image
roseabi in reply to 45Fitness

You're IN!!! ๐Ÿ˜„

51mc profile image
51mcGraduate10

Yes please! I would like to try again. Last year the weather got in the way, too hot. I fear the same thing will happen this time as well, but never mind, at least I can attempt it.

roseabi profile image
roseabi in reply to 51mc

Run-walk may help if it gets too hot xx Welcome!

Filter profile image
Filter

Hi, I'd like to join please. Does it matter which plan I follow - time or distance? I currently take 40 mins to run 5K. Thanks for any advice.

Dexy5 profile image
Dexy5Graduate10 in reply to Filter

If you are running 5ks, I would stay with the distance plan. You can do the run of a week in any order and take extra rest days if you want. So very flexible. Have fun

roseabi profile image
roseabi in reply to Filter

Welcome!!! And I agree with Dexy ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Filter profile image
Filter in reply to roseabi

Thanks to you both - looking forward to it.

I'd love to, but I'm already on week 4! ๐Ÿ˜„ I've just done 8km!๐Ÿพโœจ I'm very, very happy with it ๐Ÿ˜. I was slightly worried about the increase in distance for the long runs, it seemed a little fast. But It's all good, in fact it's brilliant!

Have faith in Ju-Ju.

Dexy5 profile image
Dexy5Graduate10 in reply to

It worked for me but some people did half km increases each week over a longer period - it is so flexible.

roseabi profile image
roseabi in reply to

๐Ÿ’— Well done!!!

Cosmo501 profile image
Cosmo501

Yes, please count me in! I have a similar question to Filter above. Iโ€™m Keen to do the distance programme rather than the time- signed up to a 10km mid August (!) but I run relatively slowly- 5km in 40mins. Iโ€™m always comfortable at the end of a run that length. Can go for longer. Any idea whether Iโ€™ll be ok?!.. or should I stick to the time based programme. Thanks!

roseabi profile image
roseabi in reply to Cosmo501

Welcome! And I'd go for the distance plan if I were you. You're running 5K comfortably and the timing of this plan is really good for your August race - go for it! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Cosmo501 profile image
Cosmo501 in reply to roseabi

Thank you!

Gee13 profile image
Gee13

Count me in please

roseabi profile image
roseabi in reply to Gee13

Welcome!

Babyrunning profile image
BabyrunningGraduate10

Yes please. I've signed up for a10k at the beginning of August and can't seem to get past 7k. Thank you โ˜บโ˜บโ˜บ x

roseabi profile image
roseabi in reply to Babyrunning

Welcome! I'd think you'd be best off starting on Week 2 or 3 - is that your plan?

Babyrunning profile image
BabyrunningGraduate10 in reply to roseabi

Thank you, I didn't have a plan๐Ÿ˜† but starting at week 2 sounds good. I think I'm just scared of going further than 7k without a proper plan and then you came along and solved my problems. Thank you again, can't wait to get started xxx

TheTaffSnail profile image
TheTaffSnailGraduate10

Count me in. I'm looking forward to having support as I go through the plan. A few months ago I wouldn't have believed that I would be up for this!

roseabi profile image
roseabi in reply to TheTaffSnail

Exciting!!! Welcome ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Happyrunningfeet profile image
Happyrunningfeet

Count me in. I'm following ur post too :)

roseabi profile image
roseabi in reply to Happyrunningfeet

Welcome aboard! Better if you follow me, though! xxx

spike07 profile image
spike07

I would love to do this but Iโ€™m only finishing C25k this week. Is it too soon? I have graduated before but didnโ€™t keep running so I feel I need another plan to keep me motivated! Any advice? Thank you ๐Ÿ˜Š

roseabi profile image
roseabi in reply to spike07

Why not give it a try? Just be really honest with yourself about how you feel at the end of each week, and rein back if you need to. Repeat weeks if necessary - as with C25K it doesn't matter how long you take to finish, and you can still join in with the discussions each week. Monitor the distances you are running, but it might be best for you to start with the 60 minute plan - see how you go! xxx

E27M14 profile image
E27M14Graduate10

Iโ€™d love to join in again. I didnโ€™t make it last time round but I have made it up to 8km. My main problem was fitting in the longer run in the week as I still wanted to do ParkRun as the 5km run. My work diary is looking good for the next couple of months so Iโ€™m hoping I can complete it this time.

roseabi profile image
roseabi in reply to E27M14

Welcome back!

Please remember that parkrun relies on volunteers! If you schedule a couple of Saturdays to take on a non-running role, you could fit in your long run that weekend ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Good luck and have fun xxx

Twilk profile image
Twilk

Yep, please sign me up! Looking for new challenge after C2K

roseabi profile image
roseabi in reply to Twilk

Welcome to the posse!!!

Twilk profile image
Twilk in reply to roseabi

Really looking forward to starting the 10k programme next week. I really enjoyed doing the C25K but what really helped was the lovely Laura telling me when to walk or run. Does anyone know of an app that would give sound notifications of when youโ€™ve run run a certain distance or time during the sessions so that I wouldnโ€™t have to be constantly looking at my phone to ensure Iโ€™ve done the correct intervals?

roseabi profile image
roseabi in reply to Twilk

I know you can enable audio announcements of distance in Strava:

support.strava.com/hc/en-us...

And I'm sure the other GPS apps will do similar.

For timed intervals I have been using this Tabata Timer app, which isn't bad - a bit of a fiddle to set up ๐Ÿ˜Š

play.google.com/store/apps/...

If you're a iOS fan, this one looks the same:

itunes.apple.com/us/app/tab...

These apps just make a noise after each interval of time set - no vocal announcement. I don't know if that sort of thing is available..

EDIT: This one might be worth a look, says it has "voice assist" and you can also set halfway beeps on it:

parabolicriver.com/tabatast...

Twilk profile image
Twilk in reply to roseabi

Many thanks roseabi for the suggestions will give them a try.

Runnf profile image
RunnfGraduate10 in reply to Twilk

I use Runkeeper for my interval announcemnts. It's part of their free ios app. There's also a lady with a great french accent who announces your pace, if you like that kind of thing!

sTrongFuse profile image
sTrongFuseGraduate10

Not quite sure where I fit in the great scheme of things. I've just done W5R3 of the previous magic 10 plan (albeit on the long runs, I'm currently doing time, not distance so today was 50min).

Anyway, I'll keep plodding along somewhere in between this plan and the previous one. Ive always been a bit awkward like that...๐Ÿ˜‰

roseabi profile image
roseabi in reply to sTrongFuse

Keep on trucking - I've added you to the new list ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

sTrongFuse profile image
sTrongFuseGraduate10 in reply to roseabi

Thank you. Having got to 8k in an hour today, I'm going to carry on and aim to complete the distance version.

Antilala2018 profile image
Antilala2018Graduate10

Hello.

Please can I join in. Iโ€™d like to aim towards a 10k but my 5k is 35mins so would be just as happy working towards 60mins.

Thank you

roseabi profile image
roseabi in reply to Antilala2018

Hello! Welcome to the group ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

If you want to run 10k why not give it a try? 35 minutes is not slow xxx

Antilala2018 profile image
Antilala2018Graduate10 in reply to roseabi

Thanks Roseabi.

Iโ€™ve had a look at the plan and think Iโ€™ll aim high and for the 10k. I might need to repeat weeks but thereโ€™s no rush for me. Looking forward to having another plan to follow ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ˜ xx

SeeJillRun profile image
SeeJillRun60minGraduate

Me please for the timed version ๐Ÿ˜๐Ÿ˜

roseabi profile image
roseabi in reply to SeeJillRun

Welcome!

Jogunlikely profile image
Jogunlikely

Me too! Hopping as excitedly as Kertesz

๐Ÿ˜๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ

I'll run for time not distance please ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰

Kertesz profile image
KerteszGraduate10 in reply to Jogunlikely

Boing! Boing! Boing!!!

roseabi profile image
roseabi in reply to Kertesz

๐Ÿ˜„

roseabi profile image
roseabi in reply to Jogunlikely

Welcome to the posse!!

Gwenllian1 profile image
Gwenllian1Graduate10

I'd like to have another go. I tried to do the time based plan a couple of months ago but didn't quite get it together. Still take 45 minutes to run 5k and haven't as yet run for longer. I think I've got a bit stuck with 30 minute runs to be honest! So I need a kick up the bum! I'm thinking of having another go at time but would take advice. I'm a bit of a tortoise so probably could do distance very slowly!

roseabi profile image
roseabi in reply to Gwenllian1

Free kicks up the bum here! ๐Ÿ˜„ Welcome xxx

Rowers profile image
RowersGraduate10

I'd like to join as well, please.

roseabi profile image
roseabi in reply to Rowers

Certainly - welcome!!

Greywind profile image
GreywindGraduate10

Yes please count me in Roseabi.

After reading above comments I think I'll do the distance instead of time x

roseabi profile image
roseabi in reply to Greywind

Excellent - welcome aboard!!

Greywind profile image
GreywindGraduate10 in reply to roseabi

Just completed my 2.5km in 18mins so I'm happy with that x

RunMitchRun profile image
RunMitchRunGraduate10

Yes please! Thanks

roseabi profile image
roseabi in reply to RunMitchRun

You're welcome!

Bertieboy profile image
Bertieboy

Hi. Iโ€™ve just completed C25K....I feel like shouting that from the rooftops....me, C25K, done it, enjoyed it.....all words I never dreamed I would say. But itโ€™s true. And Iโ€™m scared Iโ€™m going to lose my drive now Iโ€™ve completed the final run, so have been looking for โ€œ what nextโ€ inspiration . I have no interest in running a marathon, but just donโ€™t want to let the last 9 weeks slide away. So I would really like to try the distance challenge please.

roseabi profile image
roseabi in reply to Bertieboy

Well done!!!! And welcome to the group, I hope you have loads of fun ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Yogamaz profile image
YogamazGraduate10

Yes please, I would love to join your plan!

I am about to graduate from Couch to 5K tonight (all being well!!) and my goal is to run the Bournmouth 10K for Alzheimers in October.

roseabi profile image
roseabi in reply to Yogamaz

Lovely - great cause xxx Welcome to the gang!!!

Yogamaz profile image
YogamazGraduate10 in reply to roseabi

Thank you

Raspberrypink profile image
RaspberrypinkGraduate10

Iโ€™d like to join in too please.

roseabi profile image
roseabi in reply to Raspberrypink

Welcome!!!

I'd like to join again too. I'm gonna do a little cheating though. While you'll begin on week 1, I'll "start" on week 8 ;)

roseabi profile image
roseabi in reply to

Ha ha - awesome! Welcome ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Hi. Yes I'd like to join in the distance programme too. I did C25k last summer and have been taking it more seriously with three 5ks a week since 1 Jan. I've just started with a PT this week and she is incorporating your plan into her plans for me (as the cardio part). So I'm quite excited :)

roseabi profile image
roseabi in reply to

Welcome - and how cool!

Mummytotwo profile image
Mummytotwo

Count me in!

roseabi profile image
roseabi in reply to Mummytotwo

You're in! ๐Ÿ˜Š

Chris9R profile image
Chris9RGraduate10

Iโ€™m in ๐Ÿ‘๐Ÿป๐Ÿƒ๐Ÿฝโ€โ™‚๏ธ I can do 5k in 34 mins, Iโ€™ve signed up for a 10K in Stratford on Avon on the 8th of September so Iโ€™m hoping to be ready by then

roseabi profile image
roseabi in reply to Chris9R

Sounds perfect - welcome!

JoOnTheRun profile image
JoOnTheRunGraduate10

Hi roseabi iโ€™m going to try this again ๐Ÿ’ช๐Ÿผ ๐Ÿ˜€

roseabi profile image
roseabi in reply to JoOnTheRun

Welcome back!

Vigneronne profile image
Vigneronne

yes please - rather apprehensively - as I have not been that regular with my running since graduating! thanks for the push

roseabi profile image
roseabi in reply to Vigneronne

Go for it!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

ForestGrump63 profile image
ForestGrump6360minGraduate

I would like to join please

roseabi profile image
roseabi in reply to ForestGrump63

Welcome to the posse!

Emm8 profile image
Emm8Graduate10

Me again please. Had to stop with an injury last time but going to give it another go ๐Ÿ˜

roseabi profile image
roseabi in reply to Emm8

Welcome! Hope it goes better for you this time xx

Bettyb719 profile image
Bettyb71960minGraduate

Canโ€™t believe Iโ€™m doing this, but yes please. Time plan I think - canโ€™t do 5K in anything like 30 minutes! Will be nice to have a structure again! Many thanks ๐Ÿ’•

roseabi profile image
roseabi in reply to Bettyb719

Welcome to the gang!!

Pennysian profile image
Pennysian60minGraduate

Yes please!!! Finished C25K around a month ago and seeking inspiration going forward so this sounds perfect! Thank you xx

roseabi profile image
roseabi in reply to Pennysian

Plenty of inspiration is here - welcome!!

Mimirossi profile image
MimirossiGraduate10

Yes please! I have done 10k before, but not since last October, due to plantar fasciitis. I would like to try again now, as I really want to do a 10k race in October and this would give me plenty of time to consolidate it! Excited!

roseabi profile image
roseabi in reply to Mimirossi

Yay! Welcome to the posse ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

NewbieInDundee profile image
NewbieInDundee

Me!! Planning on doing the Glasgow 10k at the end of the year so this would be fab! ๐Ÿƒโ€โ™€๏ธ

roseabi profile image
roseabi in reply to NewbieInDundee

Absolutely fab - welcome!!!

MediaMum profile image
MediaMumGraduate10

Yes please! I'm totally new to this way of working so looking forward to following a plan instead of just making it up as I go along and not getting very far!

roseabi profile image
roseabi in reply to MediaMum

Welcome!!

Snailspeed profile image
SnailspeedGraduate10

Hello. Can I do this even if Iโ€™ve only graduated in April? Thanks

roseabi profile image
roseabi in reply to Snailspeed

Yes that's fine - welcome aboard!!

Snailspeed profile image
SnailspeedGraduate10 in reply to roseabi

Ok yes please!

Thesingingrunner profile image
Thesingingrunner

I would like to join please! Not sure whether to do time or distance- I completed C25K at the end of April and I've been consolidating since then. I can complete 5K in about 34 mins- I'm coming up to 56 so was wondering to go for time rather than distance. what do you think?

roseabi profile image
roseabi in reply to Thesingingrunner

Welcome ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š If you want to go for distance I don't see any problems!

Do you sing while you run?

Thesingingrunner profile image
Thesingingrunner in reply to roseabi

Only sometimes and not so I look completely bonkers! I sing in a choir :)

I'll start with time and see how I go!

roseabi profile image
roseabi in reply to Thesingingrunner

Okey dokey ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Running-nana profile image
Running-nanaGraduate10

Yes please! Was running 10k earlier in the year but spend a few weeks with a back injury and now struggle to do much further than about 6k

roseabi profile image
roseabi in reply to Running-nana

Welcome! I hope your back is OK now?

dcmusic profile image
dcmusicGraduate10

Yes please ju ju. Last plan was excellent and ran a 10K but would like to get back up there with the plan again!

Been running 5K mainly....

roseabi profile image
roseabi in reply to dcmusic

Welcome back! I am actually roseabi not Ju-Ju- ๐Ÿ˜Š

dcmusic profile image
dcmusicGraduate10 in reply to roseabi

Thanks roseabi. Do you have to choose time or distance? Would probably want to aim for 10K again ๐Ÿƒ๐Ÿปโ€โ™€๏ธ

roseabi profile image
roseabi in reply to dcmusic

Yes, you can do set-distance runs in any time (objective 10K), or do timed runs (aiming at 60 minutes).

dcmusic profile image
dcmusicGraduate10 in reply to roseabi

Thank you

Walshy3 profile image
Walshy3Graduate10

Iโ€™d love to ju- ju ๐Ÿ‘๐Ÿ‘๐Ÿ˜๐Ÿ˜๐Ÿ˜

roseabi profile image
roseabi in reply to Walshy3

Welcome! I am roseabi - I've been covering this plan for Ju-Ju-, who has had to take some time away from Health Unlocked due to work commitments ๐Ÿ˜Š

frenchvisitor profile image
frenchvisitor

Please count me in! (I tried Ju Ju's magic plan in the winter but didn't get past week 5 - life got in the way!!!)

I'm ready to go!

roseabi profile image
roseabi in reply to frenchvisitor

Yay! Welcome to the posse ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Myzinnyboy profile image
Myzinnyboy60minGraduate

Yes I would like to go for the timed runs. Count me in

roseabi profile image
roseabi in reply to Myzinnyboy

Welcome!

Highburyjog profile image
HighburyjogGraduate10

I'd like to give it a go. Ct5K graduate in April and have been consolidating since then. Now can do 5k in 36 mins and would like to push on. Probably better to do distance rather than time but will have to miss a week in early July. Thank you for taking this on..

roseabi profile image
roseabi in reply to Highburyjog

Welcome aboard! Don't worry about missing a week - you can take as long as you need xx

a1sw profile image
a1swGraduate10

Yes please. Just what I've been looking for as several weeks in consolidation mode after graduating from C25K.

Thanks

roseabi profile image
roseabi in reply to a1sw

Fabulous - welcome!!

Astra5 profile image
Astra5Graduate10

I would love to give it a go roseabi - continuing a structured plan has caught my eye, just hope I can do it.

roseabi profile image
roseabi in reply to Astra5

I'm sure you can - welcome to the posse!!!

Astra5 profile image
Astra5Graduate10 in reply to roseabi

Thanks :-)

madaboutsaffron profile image
madaboutsaffron

Hi - I would like to join please! I graduated last July and continued to run 2-3 times a week whenever possible, but had a 6 week break recently when I broke my arm (tripped whilst running - duh!) and have slipped to 1-2 runs a week lately. Iโ€™m in danger of turning into a fair weather runner so I need something to give me a push. I usually do 5k and my time is about 43 minutes so Iโ€™m slow, but at 67 that doesnโ€™t bother me. I think Iโ€™ll go for the timed programme and see where that takes me for distance. Iโ€™m a serial avoider of strength exercises but may give some of them a go! ๐Ÿ˜

roseabi profile image
roseabi in reply to madaboutsaffron

Ouch! Sorry to hear that - glad you're up and running again. And welcome to the Magic Plan ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Yes please I would like to join, need lots of help to increase my distance. What do I need to do? I have clicked follow this link.

roseabi profile image
roseabi in reply to

Starting next week, run three times per week according to the plan. You can choose to run set distances, or for periods of time. Look out for the next post here on Monday 17th, and I suggest you follow me also, because that way you will receive email notifications of my posts. Tap/click on my name or profile picture above, to go to my profile page. Then hit the '+follow' button.

And welcome to the Magic Plan!!!

rpmspeed74 profile image
rpmspeed74

I had a little time away after C25K but this sounds great, so please sign me up if I may for the distance plan, can't wait :-)

roseabi profile image
roseabi in reply to rpmspeed74

Welcome welcome!!

Icandoit2019 profile image
Icandoit2019

Sounds great count me in please! X

roseabi profile image
roseabi in reply to Icandoit2019

Welcome! xx

Pastos profile image
Pastos

I am in. I need a bit of structure at the moment. A little bit over the shop. I ll try to go for the distance. Thank you for your help.๐Ÿ˜€๐Ÿ˜€๐Ÿ˜€

roseabi profile image
roseabi in reply to Pastos

Welcome! xx

Lmartyn1 profile image
Lmartyn1

Me please, can I give it a go? Would love to increase my distance

roseabi profile image
roseabi in reply to Lmartyn1

Of course you can! Welcome ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Lmartyn1 profile image
Lmartyn1 in reply to roseabi

Thank you

Snail_pace profile image
Snail_pace

Yes please can I join you

roseabi profile image
roseabi in reply to Snail_pace

Welcome! xx

Glynis1 profile image
Glynis1Graduate10

Please sign me up for The Time Plan. Iโ€™m doing 30 minute consolidation runs comfortably at the moment and could run for longer so I should be ok with it.

roseabi profile image
roseabi in reply to Glynis1

Welcome! xx

Curly44 profile image
Curly44Graduate10

Me please x

roseabi profile image
roseabi in reply to Curly44

Welcome! xx

Hjs2017 profile image
Hjs2017

I would like to join, about to complete my last run tomorrow morning on c25k, so itโ€™s perfect timing! Thanks!!

roseabi profile image
roseabi in reply to Hjs2017

Yay! Welcome ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Sign me up for distance please, graduated last week but feel comfortable with 5k

roseabi profile image
roseabi in reply to

Marvellous - welcome! xx

Rsooze profile image
Rsooze

Me please, this is just what I need to try increase my distance!!...thankyou so much ๐Ÿ˜˜

roseabi profile image
roseabi in reply to Rsooze

You are most welcome! xx

Zanzib profile image
ZanzibGraduate10

Is like to join please, distance for me if possible. ๐Ÿ˜œ

roseabi profile image
roseabi in reply to Zanzib

You can do it! Welcome to the group ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

BarbieW profile image
BarbieWGraduate10

Iโ€™d like to rejoin please, but will start from week 8 which is where I got to (slowly) before. May take a few more weeks but please sign me up anyway

Thanks

roseabi profile image
roseabi in reply to BarbieW

Welcome back! xx

Bluep profile image
BluepGraduate10

I've signed up for 10k in April next year ....but would love to get there well before then

Would like to do distance pls

Thanks so much x

roseabi profile image
roseabi in reply to Bluep

Welcome! xx

Henrc profile image
Henrc

I would love to be a part of this!

Henrc profile image
Henrc in reply to Henrc

Please and thank you ๐Ÿ˜Š

roseabi profile image
roseabi in reply to Henrc

๐Ÿ˜„ Welcome! xx

Yes please I would like to join

roseabi profile image
roseabi in reply to

Welcome to the posse ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Yes please! Completed C25k in April and now running 5k regularly but never ever contemplated going beyond that distance. Until now...

roseabi profile image
roseabi in reply to

Awesome - welcome to the Magic Plan!!

Me too please ๐Ÿ˜

roseabi profile image
roseabi in reply to

Welcome! xx

Chocomom profile image
ChocomomGraduate10

Count me in!

roseabi profile image
roseabi in reply to Chocomom

You're in ๐Ÿ˜„

TC19 profile image
TC19Graduate10

Yes pleaseeeee, Iโ€™ve just completed my 5k & keen as to get to 10k ๐Ÿ˜Š

roseabi profile image
roseabi in reply to TC19

Excellent - welcome! xx

Snailspace03 profile image
Snailspace03Graduate10

Yes please - perfect timing. Canโ€™t believe I am excited at the prospect of running that far.

roseabi profile image
roseabi in reply to Snailspace03

It's a lot of fun ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š Welcome to the posse!

Rsooze profile image
Rsooze

Help! How do I join you?

roseabi profile image
roseabi in reply to Rsooze

Start running next week ๐Ÿ˜Š Three runs per week - look out for my post on Monday which will start you all off. You can kind of see the plan on the post pic, but will see better if you click on the links to the printable plans. And of course all will be revealed next week! xx

runshazzarun profile image
runshazzarun

Sign me up please, am desperate for a plan to help me move forward after consolidating the 5k, thanks for taking the time to support us all x

roseabi profile image
roseabi in reply to runshazzarun

It's my pleasure - welcome aboard!!

Helein profile image
Helein

I have just signed myself up for a half marathon in March 2020 so this would be the perfect kick start.

Not a regular runner either so need motivation and accountability.

I canโ€™t believe my timing ๐Ÿ˜‚๐Ÿ˜‚

roseabi profile image
roseabi in reply to Helein

Exciting!!!! Welcome ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Anniego profile image
Anniego

Yes please, have completed C25k and would like to do a 10k event in October. Need the motivation of the group.

roseabi profile image
roseabi in reply to Anniego

Perfect! Welcome to the posse ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Rubinstar profile image
RubinstarGraduate10

Hello Roseabi, please add me to this, I would like to repeat it ๐Ÿ‘

roseabi profile image
roseabi in reply to Rubinstar

Welcome back ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

bfendt profile image
bfendt

I would love to join the plan. Count me in please.

roseabi profile image
roseabi in reply to bfendt

You have been counted - welcome!!!

roseabi profile image
roseabi

200th reply - ha ha ๐Ÿ˜„

Lots of people are signing up, which is fab! We're up to 82 as I write this ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

docs.google.com/spreadsheet...

Jeani profile image
JeaniGraduate10

Yes please!

roseabi profile image
roseabi in reply to Jeani

Welcome to the gang!!

Sea-run profile image
Sea-runGraduate10

Yes please! I'd like to have a go at the 60 minute plan

roseabi profile image
roseabi in reply to Sea-run

Welcome!!

She_wolf profile image
She_wolf

Yes please ๐Ÿ™‹โ€โ™€๏ธ I'm a new graduate of c25k and have done 5 runs since but miss the programme. I'll opt for the 60 minute option ๐Ÿคž

roseabi profile image
roseabi in reply to She_wolf

Welcome to the Magic Plan!

futurefit profile image
futurefit

Hi there, so excited to give this a go! Yes please add me to your list! ๐Ÿƒโ€โ™€๏ธ๐Ÿ‘

roseabi profile image
roseabi in reply to futurefit

Adding you now - welcome!!

futurefit profile image
futurefit in reply to roseabi

Thanks very much! ๐Ÿ˜ƒ๐Ÿ‘๐Ÿ‘

futurefit profile image
futurefit in reply to futurefit

Iโ€™ll be doing the Distance Plan ๐Ÿ˜Š

Emski101 profile image
Emski101Graduate10

Iโ€™d like to join too, the distance eek ๐Ÿ˜ฌ!

Sending quickly before I change my mind! โ˜บ๏ธ

roseabi profile image
roseabi in reply to Emski101

Welcome!!! Seen it, so there's no going back ๐Ÿ˜„

Emski101 profile image
Emski101Graduate10 in reply to roseabi

Thank you. Iโ€™m a treadmill runner too so might try and venture outside for some of the shorter runs! โ˜บ๏ธ

roseabi profile image
roseabi in reply to Emski101

Great plan! Take it easy, though ๐Ÿ˜Š

Lousylungs profile image
Lousylungs

Would like to join this plan. Time or distance though? I already run for an hour but only do a distance of between 5 and 6k so I run very slowly.

roseabi profile image
roseabi in reply to Lousylungs

As you can already run for an hour you'd better go for distance! Doesn't matter how long it takes, if you can spare the time.

Welcome to the Magic Posse!

kpnuts53 profile image
kpnuts53

Hi, I'm in please, I'd like to follow the 10k plan. I've missed the structure so am really looking forward to improving as part of a team again x

roseabi profile image
roseabi in reply to kpnuts53

Welcome to the Magic Posse!!

Rachbug profile image
RachbugGraduate10

Count me in for distance please. I have been running three times a week since completing C25K and I have just signed up to my first 10K in September. Some structured training should hopefully get me there! ๐Ÿƒ๐Ÿปโ€โ™€๏ธ

roseabi profile image
roseabi in reply to Rachbug

Exciting! Welcome aboard ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

achievefitness profile image
achievefitnessGraduate10

I am in! I graduated couch 2 5k, last Sunday. Is it okay for me to sign up?

roseabi profile image
roseabi in reply to achievefitness

Absolutely! Just take it really easy xxx

Welcome to the gang ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

achievefitness profile image
achievefitnessGraduate10 in reply to roseabi

Thank you. Looking forward to that.

Julia187 profile image
Julia187Graduate10

Right I'm in! Graduated C25K at Easter and I'm running 5k 3 times a week somewhere around 35 and 36 minutes, haven't felt ready before now but I need a new challenge. Would you suggest time or distance?

roseabi profile image
roseabi in reply to Julia187

Distance. Welcome to the posse!!

Julia187 profile image
Julia187Graduate10 in reply to roseabi

Ok I'm in :D

runningdad profile image
runningdadGraduate10

Can I join please? I completed C25K at end of April and keen to get up to 10k. Iโ€™ve been running 5k approx 3 times a week in about 27 minutes. Iโ€™ve found increasing distance a struggle, though Iโ€™ve managed to get up to 6k in my last couple of runs. I find I need 2 rest days between runs to properly recover.

roseabi profile image
roseabi in reply to runningdad

Of course - welcome to the Magic Gang!

I am pleased you have recognised your need for 2 days rest between runs. Naturally this will mean you will take little longer than 8 weeks to follow this plan as it is laid out - which is perfectly fine - there's no rush! xx

adermon profile image
adermon

Count me in please, completed C25K last year and lapsed over winter. Did it again this year and completed a few weeks ago and Iโ€™ve just been running 5k 3 times a week since graduating. Iโ€™m looking for a plan to move on to a new challenge and this looks perfect.

roseabi profile image
roseabi in reply to adermon

Excellent! Welcome ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Runnymammy profile image
Runnymammy

Iโ€™m in! Love a bit of structure

roseabi profile image
roseabi in reply to Runnymammy

Welcome!!

Dingle73 profile image
Dingle7360minGraduate

Iโ€™m would like to have a go at the timed one although bit daunted! I graduated c25k about 2 months ago and continued to run 3 times a wk between 25-35 mins but donโ€™t seem to be progressing further and missing a plan (target!)

roseabi profile image
roseabi in reply to Dingle73

Welcome!!

Foodbaby profile image
FoodbabyGraduate10

Count me in! I would like to do the distance plan please, completed 10k run in Barmouth over the weekend but time was a very slow 1:29, I think this plan will help me consolidate and increase my pace

roseabi profile image
roseabi in reply to Foodbaby

Added - welcome! Please see the new post here: healthunlocked.com/bridgeto...

BandEi profile image
BandEi

Hello I've only just seen this today so I hope I'm not too late. I'd love to join the distance one. Thanks!

roseabi profile image
roseabi in reply to BandEi

Added - welcome! Please see the new post here: healthunlocked.com/bridgeto...

Adflab profile image
AdflabGraduate10

Please add me.

roseabi profile image
roseabi in reply to Adflab

Added - welcome! Please see the new post here: healthunlocked.com/bridgeto...

Chris9R profile image
Chris9RGraduate10

Iโ€™m going to be going for distance, Iโ€™ll be going out in the next 30 mins for my first ๐Ÿƒ๐Ÿฝโ€โ™‚๏ธ ๐Ÿ๐Ÿ˜

Chris9R profile image
Chris9RGraduate10 in reply to Chris9R

Well thatโ€™s the first run done, I started off with 5K today. Only 23 more to go!

Iโ€™m on Strava if anyoneโ€™s wants to follow๐Ÿ‘๐Ÿป๐Ÿƒ๐Ÿฝโ€โ™‚๏ธ๐Ÿ˜๐Ÿ

roseabi profile image
roseabi in reply to Chris9R

Well done - here is the Week 1 post healthunlocked.com/bridgeto...

Smee223 profile image
Smee223Graduate10

Hi there,

I'm just in the middle of my last week of Couch to 5k. I did it over about 12 weeks though and have kept running regularly throughout, including a few 5ks recently eg parkrun. I run 5k in 39 mins.

Is it too soon to start this plan? Do I need a few consolidating weeks? I'm hoping because I've taken longer to do couch to 5k (with more runs) that I'll be ready.

I'm also wondering how to incorporate buggy running, because it's harder!

Smee223 profile image
Smee223Graduate10 in reply to Smee223

I mean I sometimes run with the buggy and sometimes don't, and I can go further more easily when I'm not pushing the buggy.

roseabi profile image
roseabi in reply to Smee223

Hi! I don't really see a problem with you starting Magic now if you want to - actually I was sort of wondering why you're bothering with C25K if you can already run 5k, but I do agree it's nice to finish a programme ๐Ÿ˜Š

As for the buggy - interesting question! I don't know anything about running with a buggy other than what a man I chatted to at parkrun once told me - basically the same as you, that it's harder ๐Ÿ˜„ I suspect that as it is part of your normal you should incorporate it into the 10k plan without any adjustments to the runs, as this will make you stronger. But since you say you don't run with it all the time, maybe you could do one or both of the shorter runs with it, and the long one without?

I have added you to our list of runners, and in case you haven't seen it, the latest post is here: healthunlocked.com/bridgeto...

Welcome to the Magic Plan, I hope you'll have a lot of fun! xxx

Smee223 profile image
Smee223Graduate10 in reply to roseabi

How exciting! Thanks!

Natman80 profile image
Natman80Graduate10

Bit late to the party but can I sign up please. Graduated c25k a few weeks ago and struggled without the focus of the plan. Already done a couple of runs this week so just a 35 min and some planks to go ๐Ÿ˜

roseabi profile image
roseabi in reply to Natman80

But of course! Welcome to the Magic Posse!!! ๐Ÿ˜„

Be sure to check out all the posts - this week's one is here: healthunlocked.com/bridgeto...

Nhsmags profile image
Nhsmags

Am I too late to join? I will graduate C25K next week, but I have also signed up for a 10k in September. I have previously completed a 5k in 33mins and am averaging just over 6mins/km just now. I know Iโ€™ll be a couple of weeks behind but Iโ€™m just looking for the support and structure. Not sure whether time or distance would be best. Thanks

roseabi profile image
roseabi in reply to Nhsmags

Welcome! You can join at any time ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

As you are already running 5k I suggest you choose the distance plan.

Nhsmags profile image
Nhsmags in reply to roseabi

Thank you, Iโ€™ll go for distance.

roseabi profile image
roseabi in reply to Nhsmags

Excellent! And I forgot to say, here's the latest post in case you haven't seen it: healthunlocked.com/bridgeto...

keeponrunnin profile image
keeponrunnin

So l'm a bit late but l'm joining in!

roseabi profile image
roseabi in reply to keeponrunnin

Welcome!

See the latest post here: healthunlocked.com/bridgeto...

Dimi3is profile image
Dimi3is

ฮ™ ve checked the tabata timer in your suggested site and it didn't work for newer android versions. Its not free app so the app developer refund me

roseabi profile image
roseabi in reply to Dimi3is

OK, I'll look into them again, thanks!

NB I wasn't recommending that app, just wanted to give people an idea of the type of thing that's available.

Kerry-82 profile image
Kerry-82

Can I join please

roseabi profile image
roseabi in reply to Kerry-82

Of course! We are currently on Week 5 of the most recent plan, but you can begin at any time and still join in the weekly discussion posts. Or if you would prefer to wait for the next one, it will start towards the end of August xxx

Kerry-82 profile image
Kerry-82 in reply to roseabi

I night just have a look about the plan an maybe wait til the August one.. see how eager I feel ๐Ÿ˜

MelwynD profile image
MelwynD

Hi, Could someone be kind enough to explain the interval thing. I'm not able to understand this instruction

"- 4 x 30 seconds fast, with 3 minute recovery jogging between. Miss out the final recovery jog, and finish with another..."

Should I be running for 4 X 30 = 120 secs, and then jog for 3 mins? and then repeat this for the entire run? How would this work for the 39 min run in W2R3?

roseabi profile image
roseabi in reply to MelwynD

Ah no! It means you run 4 x 30s intervals, with 3 minute recovery jogs in between. The idea is that you run hard for 30 seconds, then give yourself a 3 minute break before the next hard interval.

The last recovery jog you replace with the 5 minute cool-down jog. So you run:

- 5 minute jog

- 30 s interval, 3 min recovery (3.5 minutes)

- 30 s interval, 3 min recovery (3.5 minutes)

- 30 s interval, 3 min recovery (3.5 minutes)

- 30 s interval (0.5 minutes)

- 5 minute jog

Which actually gives a total of 27 minutes, so you can add some extra jogging and/or more intervals to a 39 minute run.

Apologies, I will edit the post to make it clearer!

MelwynD profile image
MelwynD

Thank you so much for explaining. In the example you gave, it works out to 21 mins (4 X 30s intervals). 2 more questions, if I may

1) For every run, in addition to a 5 min warm-up brisk walk, do we also do the initial 5 min jog (before the interval) ? and similarly at the end, do we do the 5 min jog and then the 5 min cool down brisk walk? Or is the jog a substitute for the brisk walk?

2) So basically for every run, just subtract 10 mins (for the start and end jog) and then fill the time between with intervals? Is there a minimum or maximum number of intervals that we should do in a run?

roseabi profile image
roseabi in reply to MelwynD

Oh yes, you are right! 21 minutes. Ha, I was making 3x3 = 15 for some reason yesterday! Well it was an extremely busy day ๐Ÿ˜Š Apologies!

OK.

1) Yes do the brisk walk AND the jog. I do not consider a 5 minute walk enough of a warm up for intervals.

2) No, the start and end jog is part of the run. I cannot specify a maximum or minimum number of intervals because capabilities on this forum are too varied, but I would think that those four intervals would be a good minimum for most people. You will have to play it by ear ๐Ÿ˜Š Remember that the workout is supposed to be challenging, but also that it shouldn't cause harm - so please stop if you start to feel anything is amiss.

The NHS C25K+ SPEED podcast may be a better solution to try at first.

JaoJao profile image
JaoJaoGraduate10

I might give this a go! Iโ€™ve consolidated for 8 weeks now! Need something to mix it up and want my 5K performance to improve vastly!

Stephen_UK profile image
Stephen_UKGraduate10 in reply to JaoJao

JaoJao, definitely give it a go. It will help your Parkrunning too.

roseabi profile image
roseabi in reply to JaoJao

A new Magic Plan will start at the end of August ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Yogaandrun profile image
Yogaandrun

I signed up a while ago, it's that bad that I can't remember when. I have been running regularly doing no set distance 5k regularly and shorter ones.

Really do want to get to 10k

roseabi profile image
roseabi in reply to Yogaandrun

A new Magic Plan will start at the end of August ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Hi. I have just come across this and see you are starting again at the end of August.

I just finished C25K today and my graduation run was a park run. I had only run for 30mins before but decided to finish the course and it took me 35.53. Do you think the next course would be too soon for me?

Iโ€™m clearly a sow runner and donโ€™t find it easy but I do need a goal/structure.

Thanks

roseabi profile image
roseabi in reply to

A 35 minute parkrun is not slow - I think you'll be fine!

Great thanks. So if I keep going for the next few weeks and watch this page?

roseabi profile image
roseabi in reply to

Yes. And if you follow me you will receive email notifications of my posts ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

bigmo1 profile image
bigmo160minGraduate

Can I join the end of August plan please?

roseabi profile image
roseabi in reply to bigmo1

Look out for the new post from me later in the month - follow me to get email notifications ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

bigmo1 profile image
bigmo160minGraduate in reply to roseabi

Will do thank you

Great, thanks.

MelwynD profile image
MelwynD

I'm guessing even though only 1 Strength exercise has been shown against a particular week in the table, actually all need to be done? every day or only on the days of the run? And the exercises also need to be done in week 5 (where it shows "Rest").

roseabi profile image
roseabi in reply to MelwynD

We cover this in the weekly posts as we go. I suggest either doing just the workout of the week as a "taster" or start to combine them as we go along, until eventually there is a complete strength circuit. The full routine is detailed near the bottom of the post.

Are you going to be joining us for the next Magic Plan? It will start in just over a week ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

MelwynD profile image
MelwynD in reply to roseabi

Thanks for the reply. I had actually already started as I have a 10K in 5 weeks time (I'm barely doing 4K in 30 mins currently...graduated C25K 2 weeks back). But more than happy to start again.

roseabi profile image
roseabi in reply to MelwynD

Up to you! You can still join in with the group discussions if you're a little ahead (or at any stage of the plan) - probably a good idea to keep going since you've a 10K in five weeks xx

Centurions profile image
Centurions60minGraduate

Iโ€™d like to sign up (distance) please. Looking forward to getting started after my consolidation weeks๐Ÿง

roseabi profile image
roseabi in reply to Centurions

Can you comment on this post, please? healthunlocked.com/bridgeto...

xxx

OMGc25k profile image
OMGc25k60minGraduate

Hi! I can't believe I'm saying this, but can I sign up please. Completed couch to 5k on 8th August and really need some structure to keep me running. The first run I did after completing the programme I struggled and only managed 28 minutes. I found having the app tell me the times really helpful (I listened to Sarah Millican). Is there a similar app for the 10K plan, or is it a case of following the timings?

I'm a really slow runner, so although I managed the 30 minute runs I'm sure I'm nowhere near 5K. I'm hoping to do a race for life in October and am sure I will complete it even if I have to walk part of it. But it would be great to be able to run it all!

I find that fairly soon after I start running my legs ache and feel like lead, so it's a real effort to keep going. I saw a physiologist last week who said it seems that my body doesn't clear the lactic acid build up quick enough. Not sure if there is anything I can do about this.

I think I would be best to aim for the 60 minutes - do you agree?

Thanks very much!!

roseabi profile image
roseabi in reply to OMGc25k

As your running experience increases, your fitness will improve, making you a much stronger runner.

I think you are right, the 60 minute plan will suit you best. Sorry, no, there is not an accompanying app for this plan. But in this simple plan you just run for the specified amount of time, so you don't need the interval prompts. The weekly Magic Plan posts are great for getting support and motivation from your fellow Magic Runners ๐Ÿ˜Š

Look out for my post later today, and sign up there.

roseabi profile image
roseabi in reply to OMGc25k

healthunlocked.com/bridgeto...

roseabi profile image
roseabi

I'm closing comments on this post now! Please see the new Magic Plan posts each Monday, here is the first one:

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Gwyrdd profile image
Gwyrdd60minGraduate

May i join the running plan please?

Gwyrdd profile image
Gwyrdd60minGraduate

may i join the plan please?

roseabi profile image
roseabi in reply to Gwyrdd

Hi, sorry I should have closed comments on this post as it is an old one!

You may start the Magic Plan at any time, but I am afraid we are not able to run a group at the moment.

Have a look at the Information Station, which has lots of useful info and resources, and good luck and have fun! xxx

healthunlocked.com/bridgeto...

roseabi profile image
roseabi

Closing comments on this post, please see the Magic Plan Information Station for all the latest Magic info!

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