WEEK 2 POST HERE: healthunlocked.com/bridgeto...
Hi there, Magic Runners!!!
Welcome to Week 1 of Ju-Ju's Magic Running Plan! We will be working together through an 8 week training plan with the goal of running 10 km, OR for a total time of 60 minutes!!!!
★ YOU CAN START THE PLAN AT ANY TIME - please comment below if you would like to join in the fun!
I hope you're all feeling excited about the next 8 weeks - it's going to be great 😊😊😊
💥 I will be posting each Monday, and will include a link to a pinned post containing all the MAGIC PLAN INFORMATION:
We've had a marvellous response to last week's post, and I have made a LIST of all you Magic Runners here:
I hope you will join in the discussion each week with your questions, advice, and support - and keep one another accountable 💗
Let's get right to it 😄
💥 This week's runs:
Distance runs ( to be completed in any length of time, and in any order you wish)
Timed runs ( for those not yet ready to do the distances in the 10k Plan. Can be run in any order)
★ 15 minutes
★ 30 minutes
★ 35 minutes
💥 This week's STRENGTH EXERCISE:
Each week (except for Week 5, where we will take a well-earned break!), I will introduce a new strength workout for you to try. These are optional, but I strongly recommend you give them a try!!! Including regular strength work in your routine will help you become a better and healthier runner.
💥 This week's exercise is... THE PLANK!!!
I suggest you give planks a try this week! The plank is an amazing exercise that works the whole body, but particularly the core - including the back.
Planks are not easy, so if you are new to them I suggest you start small and build them up as you get stronger.
★ When should I plank?
I suggest that you do your planks as soon as you get home from your run - you'll be nice and warmed up, and dressed appropriately, and when you've finished you can have your shower and feel really awesome 😊😊😊
In later weeks, as we have gone through the other exercises, I am going to provide options for putting them all together into a more extensive strength workout, which you may wish to do on a non-running day.
★ How do I plank?
You'll need a stopwatch of some sort (I'm sure there's an app for that!), and I recommend you get something soft to put under your elbows. Working on a yoga mat is a good idea if you have one, but I find I manage fine just on the carpet with a thin cushion for my elbows.
I have put together a simple plank workout with illustrations that can be viewed here:
★ TRY TO HOLD EACH PLANK POSITION FOR 30 SECONDS. IF YOU ARE STRUGGLING TO DO THIS, SHORTEN THE TIME UNTIL YOU FEEL STRONGER ★
💥 A word from Ju-Ju- about the Magic Plan, Plankety-Planks, and treats 😄
For any of you who don't know her, Ju-Ju is the admin who started the Magic Running Plan. She is currently taking some time away from Health Unlocked due to work commitments, and I am looking after the Magic Plan until her return.
I will share one of her lovely videos each week - regarding this one I'd like to add that Ju has upped her planking game considerably in the months since she posted this 😊
Happy running all!!!