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...
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...
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 π
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? π 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.
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.
There's always a risk! π 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 πππ
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 thatβs so much better than getting around to it. π
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.
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
I'd love to, but I'm already on week 4! π I've just done 8km!πΎβ¨ I'm very, very happy with it π. 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!
Yes, please count me in! I have a similar question to Filter above. Iβm 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. Iβm always comfortable at the end of a run that length. Can go for longer. Any idea whether Iβll be ok?!.. or should I stick to the time based programme. Thanks!
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! πππ
Thank you, I didn't have a planπ 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
I would love to do this but Iβm only finishing C25k this week. Is it too soon? I have graduated before but didnβt keep running so I feel I need another plan to keep me motivated! Any advice? Thank you π
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
Iβd love to join in again. I didnβt 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 Iβm hoping I can complete it this time.
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 πππ
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 youβve run run a certain distance or time during the sessions so that I wouldnβt have to be constantly looking at my phone to ensure Iβve done the correct intervals?
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!
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...π
Iβve had a look at the plan and think Iβll aim high and for the 10k. I might need to repeat weeks but thereβs no rush for me. Looking forward to having another plan to follow ππΌββοΈπ xx
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!
Hi. Iβve 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 itβs true. And Iβm scared Iβm going to lose my drive now Iβve completed the final run, so have been looking for β what nextβ inspiration . I have no interest in running a marathon, but just donβt want to let the last 9 weeks slide away. So I would really like to try the distance challenge please.
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
Iβm in ππ»ππ½ββοΈ I can do 5k in 34 mins, Iβve signed up for a 10K in Stratford on Avon on the 8th of September so Iβm hoping to be ready by then
Canβt believe Iβm doing this, but yes please. Time plan I think - canβt do 5K in anything like 30 minutes! Will be nice to have a structure again! Many thanks π
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!
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!
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?
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..
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. Iβm 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 Iβm slow, but at 67 that doesnβt bother me. I think Iβll go for the timed programme and see where that takes me for distance. Iβm a serial avoider of strength exercises but may give some of them a go! π
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.
Please sign me up for The Time Plan. Iβm doing 30 minute consolidation runs comfortably at the moment and could run for longer so I should be ok with it.
Iβd 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
Start running next week π 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
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! ππ»ββοΈ
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?
Can I join please? I completed C25K at end of April and keen to get up to 10k. Iβve been running 5k approx 3 times a week in about 27 minutes. Iβve found increasing distance a struggle, though Iβve managed to get up to 6k in my last couple of runs. I find I need 2 rest days between runs to properly recover.
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
Count me in please, completed C25K last year and lapsed over winter. Did it again this year and completed a few weeks ago and Iβve just been running 5k 3 times a week since graduating. Iβm looking for a plan to move on to a new challenge and this looks perfect.
Iβm 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 donβt seem to be progressing further and missing a plan (target!)
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
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!
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 π
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 π 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
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 π
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 Iβll be a couple of weeks behind but Iβm just looking for the support and structure. Not sure whether time or distance would be best. Thanks
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
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?
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!
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?
Oh yes, you are right! 21 minutes. Ha, I was making 3x3 = 15 for some reason yesterday! Well it was an extremely busy day π 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 π 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.
A new Magic Plan will start at the end of August πππ
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?
Iβm clearly a sow runner and donβt find it easy but I do need a goal/structure.
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").
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 πππ
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.
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
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?
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 π
Look out for my post later today, and sign up there.
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If you will have me?
