Welcome to Ju-Ju's Magic Running Plan!!! 💥�... - Bridge to 10K

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Welcome to Ju-Ju's Magic Running Plan!!! 💥💥💥 Let's run! 😊

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:

healthunlocked.com/bridgeto...

We've had a marvellous response to last week's post, and I have made a LIST of all you Magic Runners here:

docs.google.com/spreadsheet...

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)

★ 2.5k

★ 5k

★ 5.5k

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:

drive.google.com/file/d/10V...

★ 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!!!

roseabi xx

143 Replies
oldest • newest

Foodbaby and BandEi - welcome to the Magic Plan!!! I have added you both to the list 😊😊😊

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I would like to join the magic plan too. Already started week one.

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Looking forward to my first run later 😁🏃‍♀️

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Have fun!!! xxx

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Me too Jill - good luck 🏃‍♀️

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And to you! Enjoy! 😃

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Let’s get this party started - good luck everyone 🏃‍♀️ 🏃‍♂️

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Good luck to you too xx

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Really looking forward to starting the plan tomoz (Pilates class tonight) the plank not so much 🤣

Good luck everyone x

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It’s not so bad if you do the half plank. Good luck!

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🤣 I know from Pilates but I have a no cheating rule for this plan. I will folliw the instructions to the letter. If I let one area slip the rest soon follows 🤦‍♀️

I may not get the full 30 seconds to start with but i may surprise myself 😁

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Modifying with knees down is suggested as an option, but if you are struggling to maintain the correct position for 30 seconds set a shorter time to start with xx

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I don’t consider the half plank to be cheating. I can’t manage a full plank quite yet but I can manage a half. I plan to use the half plank as a stepping stone to the full plank

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Sorry hon was not suggesting it's a cheat for anyone else 💕 we are all at different stages, shapes, sizes and abilities. I know I can do full plank (not for very long) I just don't because I'm fundamentally lazy and don't like doing things that require effort on my part. How I ever got bitten by this running bug is a complete mystery to me!

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I may be better at the full one this way as it’s using forearms. I struggle with it in yoga as it tends to be with hands n my right wrist just can’t cope. I’m up to 50 seconds of half plank so when I get to 60 I’ll try a 30 second full n see what happens

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Looking forward to doing this. For clarity, are all posts for this week to be posted in this thread?

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It doesn't matter! It's nice if you join the thread, but if you'd like to make your own post that's also great 😊😊😊

I hope that answers your question?

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Thanks. Can the main thread be pinned to the top of the forum each week? Otherwise it will vanish below all the newer threads.

Most other forums seem to work in such a way that any new post brings a topic to the top of the list, but this one is ranked by first post rather than latest post – although it's very possible that I'm just viewing the forum wrongly...

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It has been pinned, but where you will see it depends upon which device you are using - it may be in the RIGHT (edited!) sidebar or down near the bottom of the page.

Yes, you are correct, and yes it's a pain 😄

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Thanks. So it's not deliberate, then?

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It has nothing to do with me, I am a volunteer admin 😊 If you have any comments or queries about site design, please contact Health Unlocked:

support.healthunlocked.com/

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Not trying to cause any trouble! Honest!

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I see you... 😄😄😄

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You can sort in different ways, latest, unanswered, recent activity, the sorts buttons are at the top when you are looking at all the posts.

Hope that helps

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I know. But by default it does not prioritise new replies. Only new threads.

Will shut up now.

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haha, yes, latest by default, but it's just one leeetle click to make it "Recent Activity" first :p

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One leetle click to you, maybe, but over a lifetime all those extra leetle clicks add up...

Now I really am going to shut up before I’m either banned from the forum or sent to the naughty corner for a week of plank exercises.

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But just think of the calories burned by clicking :) it all adds up

Oh lord, a week of plank exercises :o

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😄

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Looking forward to starting later. With the planks, what do you recommend starting time to hold each 😳

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30 seconds - this is stated in the left column of the document, but I will add it elsewhere to make it clearer 😄

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Sorry didn’t see that 😂. Must try harder 😜😃😂

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Hi Roseabi - thanks for this - love JuJu’s motivational video! Is there a ‘prescribed’ amount of time/reps for the planks? I couldn’t see this anywhere, but might’ve missed it... x

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It is 30 seconds per plank (left column in the document). I have also suggested that you may increase the time as you feel, but in reality it is much better to do a shorter amount of time maintaining the correct position.

To challenge yourself more, you may also like to try taking a five minute break and then going through them all again 😊

Also, and I'll be talking about this next week, you can include the planks as part of a more comprehensive strength routine.

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Ah, thank you! For some reason the left hand column isn't visible on my phone or iPad... 🙄

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Hmmm can you see the other two columns?

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I can’t see the left hand columns either x

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OK, thanks both for your input - I will revise my plans 😊😊

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NB if you can see the description and the images that's all you need.

One more thing (and I really appreciate your help with this!) - are you unable to move the document around the screen with your fingers?

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Can see the centre and right hand columns thank you - and can see all three when I log on via laptop. And no, on my iPhone and iPad I can’t move the doc with my fingers - the left hand column is literally invisible (I tried holding devices portrait and landscape) and if I try and move the page it simply snaps back to its original position.

(Going forward, I can just look on laptop anyway... and besides, all this faffing is helpfully putting off the inevitable - which is actually DOING the darned planks!!) x

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Thank you, that's so helpful xxx

Ha 😊😊😊

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Have replaced the doc with a pdf and tested on an iPad - should be viewable now!

Thanks again for all the help xxx

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It’s perfect! Thank you...

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I've started!! I opted to do the longest run first off and then work in reverse order so hoping after a shorter final week 1 run my legs will be in good shape for week 2 and the next longer run at the weekend (if that makes sense!) :D

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Sounds like a plan 😊😊😊

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I was planning to start tomorrow but seeing this has got me enthused so I might start with the short one today! Hoping to make it through to the end in the eight weeks this time ğŸ¤ž

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Awesome!!!

Good luck and have fun xx

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No run until the all clear..but exercise will commence...Go everyone!!

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All the best, Floss!!! xxx

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Currently traveling in Japan & completed the 30 min run on the streets of Osaka earlier today. Feeling good!!

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Wow! Well done 😊😊😊

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Did the same as Julia187 and did the 5.5k today as my last run was Friday. So far so good! Good luck everyone

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Silly question alert, pollen permitting, I am trying to transition from treadmill to outside. Doing some reading on the web I found suggestions of doing part of the run outside to gradually allow muscle groups to get used to the difference (which would have been gradual if I could have done the c25k outside, but would now be a sudden change).

If I set my treadmill ready before I go is this doable while following the plan until I get the whole run outside. Like do 1k outside and run in the house and hop on the treadmill to finish it off ?

I did 500m outside yesterday, and it was ok-ish, I felt the difference in my legs, and I don't want to get injured by suddenly doing 5k outside.

I feel like a wimp.for asking but better to be safe than sorry

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Absolutely! Sounds like a good idea too xxx

Looking forward to seeing how you get on!!!

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Good morning all!.. I’m in the middle of packing my house up and up to my 👀 in it🙈... but I got up early and off I went... intending to run 2.5k but felt good so completed the 5k run 😍. Moving day is tomorrow so that can be my rest day🤣🤣🤣 and I should be good to run 2.5k on Tuesday, happy running 🏃‍♀️ folks😁

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Excellent!! Hope all goes smoothly tomorrow xx

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Did the first run today with walking to make up my time out. The plank, my poor body is not happy. I think I shall have to try again with them!

Roll on Wednesday 30 minute run.

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It's worth the effort 😊 Yay - roll on Wednesday!!!!

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Completed 15 mins early this morning 👍 I’ve only just read the ‘in any order’ and should’ve done 30mins or 35 first - oh well!

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Not to worry xx

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Please can you add me to the plan (time). Thanks

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Welcome to the gang! 😊😊😊

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how many planks should we be doing? sorry if this is written somewhere, but I did look and can't find it :D

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It's not written anywhere, I am leaving it up to your good selves 😊

But as you ask, I suggest you try running through that set of three, take a 5 minute break, then do them again.

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I managed a sorry 2 30 second ones! 🤣

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Ditto Chris ! 🤣

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I fear that I have already messed up. Forgot I was supposed to be starting this today, headed out for a 30 minute run, struggled in the heat and gave up after 3km. Realised when I got home and looked at my calendar that I SHOULD have been doing my 2.5km run today anyway. Can I count this as my 2.5k? Even though it was a bit over? Am feeling very cross with myself! 😂

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Of course you can count that as your 2.5 km run xxx

Remember you can do each week's runs in any order too!

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Phew, thank you! I'm giving the distance plan a go and if it all gets too much (am slow), I will switch to time instead. Now to get my head around planks... 😅

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Great idea.

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Did my 15 minute run today. Not sure why but it was horrible, I wanted to stop after 10 minutes n that’s never happened before. Pushed through n did the full 15 but I think I must’ve looked like I was coming to the end of a marathon by then, my form was non-existent 😂😂 Taking at least 2 rest days before I do my next one

Not been brave enough to try the side planks yet but managed 55 seconds of half plank (have been planking for a couple of weeks now). Maybe next time.... 🤔😉😂

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Well done!! Sometimes runs just are terrible xx

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I thought my last run was hard work, this was beyond anything I’ve experienced before. So glad it was only 15 minutes 😂😂😂 Ah well, it’s done now xx

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Aha here’s week 1 👍🏻

Run 1 done. A hard 5K today. Feel free to follow me on Strava if you like we can motivate each other?

Is there a Strava group for B210K?

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Hello again 😄

Not to my knowledge.

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Hi 😁

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Count me in (again 🤣) I only got to the end of week 6 last time before life got in the way.

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Welcome!!

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5k done and 2 x 30 second planks ! Just call me “shaking Stevens” 🤣😅 I did find putting a thin cushion underneath my elbows helped !

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Snap!

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Aren’t they just delightful ! Look like I’m having a fit 🤣

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Tell me about it. Think I’m going to give them a go before the next run 🤪

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Going to try and do them daily ! Soon we will have abs of steel ! 😂 🤥

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Might be able to manage an extra one on none run days 😬

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That shake means your muscles are working hard 😊😊😊

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Done the 2.5k tonight. I don’t if it was because I knew I was only doing half my usual distance but I shaved 20s /km 😂

Managed the first plank for 30s but the other two were a disaster lol.

Bring on the next run! Quite excited!

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Awesome 😊😊😊

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I did the 5k run today but I got a horrid pain in my upper abdomen in the middle,it didn’t feel like a stitch(which amazingly I haven’t had at all when running) so I just wondered if you had any advice on how to stop this?

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It's hard to say, because we don't know what it is, and we're not doctors of course 😊

Could be an acid stomach, in which case you should consider the timing of your run with food, and/or taking an antacid. Could be abdominal cramp - strengthening exercises may help with this, or possibly salts (jury's out on that one), or even pickle juice! Time to experiment. But I hope it doesn't happen again, sounds nasty xxx

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Because I'm totally out of sync with everyone, having started the old plan a few weeks back, I've just done the W4R3 8k run (in 1:01). So that's 59.5k done, 72k still to run...

Resting up tomorrow and then it's on with W5.

Anyway, Good luck to everyone setting out on this journey.

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Well done, and that's a different way of looking at it! 😊😊😊

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OK, so I plan to do distance and went out with my new running club to do 5k tonight.

Wow it was a good turn out with lots of people in each ability group. 14 people in my 5k group and I managed to largely stay in centre of group, and even looped back with the front runners to rejoin the back of the group.

Hence I actually did just over 5.5k. I am delighted, especially when I can say I really enjoyed it (that’s a first during a run 😂).

That leaves a short 2.5k mid week then 5k on parkrun on Saturday. I’ve also done my planks, 30secs face down but only managed 15secs on the sides; they are tough 😳🥵.

Good luck fellow magic VRBs, we can do this 🏃‍♀️🏃‍♂️

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Wow - how fabulous!!!! Well done xxx They are tough, but you can do them 😊😊😊

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5.5k run this evening and planks. Nor an easy run. It was warm today and also tired after the weekend park run and bike ride yesterday - but I did the long run to kick off week 1 😀

Rest day tomorrow with some more planks and stretches.

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Lovely!!

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2.5 run done yesterday yay! Shockingly busy day at work, thought I’d never get a run in then realised that it was ‘only’ 2.5. I’ve always thought it’s got to be at least 5k to make it worth my while. This plan has got me thinking already! Glad to have got started and looking forward to the longer runs later in the week 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

Good luck everyone 😘

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That's great!

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Still not decided where’s best to post, but put my run 1 report here: healthunlocked.com/bridgeto...

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Love it!!!

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Was all ready to join the plan .... and now being struck down with the lurgy! So sofa and hot drinks instead at the min :(

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Take care of you, don't worry, start next week!! xxx

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Thank you xx

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Have just started a series of personal training sessions with this plan incorporated as the straight cardio sessions. So first gym session Monday, 5k Tuesday, more gym Wednesday (planks included), 2.5k intervals on treadmill Thursday, rest day Friday, gym session Saturday and 5.5k Sunday. Phew! 😪

My PT is a runner so the gym exercises are intended to supplement the running and hopefully all will go well.

Oh and I also have Achilles stretches and foot mobility/strengthening exercises to do each day.

All I can say is - lucky I'm retired or I'd never fit it all in!!

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It is time consuming 😊 Well done, that all looks fabulous!!!

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Anybody else set their planks timer to minutes instead of seconds...?! 😳🙄#asifitwasnttoughenoughalready

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Oof! Did you do a 30 minute plank??? 😄

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Of course I did(n’t)!!! 😉

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😄😄😄

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Planks... 😔 Yesterday was awful, I could hardly manage 10 seconds of each. Today an improvement at least, I managed on my final go to hold the downward one for 30 seconds. The sideways ones were still terribly short though! Two twin pregnancies have left me with no muscle or core strength at all, clearly! Oh well, the only way is up I guess!

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Looks like some pretty amazing progress to me! Remember to take some rest if you need it xxx

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Thanks, it was torture! 😂 Are we supposed to be doing the planks every day for the whole 8 weeks? Or do we stop when the next strengthening exercise comes along?

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Just three times a week after your run. You can replace them with the next exercise, or do both as a mini-workout - as you feel!

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Thanks!

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If we're doing distance, do we do a 5 min warm up walk and cool down walk that we don't include in the distance, or do we include that in the distance? Or do we not do a warm up walk, just jog gently to start with? Thanks

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We recommend that runners continue throughout this plan with the 5 minute brisk wu/cd walk, not included in the distance, and also to ease into the run gently. As you become more experienced you may use your own judgement about this.

If you are going to be running speed intervals, or fast runs, a longer and more thorough warm up should be done by any runner. We'll be getting into the subject of intervals next week.

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Good advice, thank you.

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Very excited to be getting underway this week! Have ticked off and enjoyed the 2.5k and 5k... now to push on to the 5.5k tomorrow. Big step for me!! I may progress through this a little slower than most, I think! But I'll try to keep up :-)

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Excellent start - well done!!!

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Hi, started my plan on Monday morning. I’ve now completed my 15 and 30 minute run with the 35 minute to do on Friday morning. I’ve even managed to dodge the rain. 😁😁😁🏃‍♀️🏃‍♀️🏃‍♀️😁😁😁

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Awesome!

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If I am already running for 30 minutes, why would I only do a 15 minute run?

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Because we don't know what you are doing after finishing C25K, but we assume around 3x 30 minutes = 90 minutes per week as a base. So for the first week of the Magic Plan you run 80 minutes including a 35 minute run which is longer than your longest ever run. After that you continue to increase your weekly running time but for a couple of cut-back weeks.

For a little more intensity, the short run may be used to include a few speed intervals, particularly when it increases to 20 minutes in Week 4. See next week for more chat about intervals 😊😊😊

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W1R2 . A nice 5.5k. When 4K came and I was getting a bit tired , I had this terrifying thought: one day when I am running 8k, 4K will only be half of the run. How will I ever manage? 😱🥵🤬

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You can you it, and it's wonderful!!! xxx

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I did a 5k ‘race’ run on Sunday and did my best 5k time- I’ve started the Ju-ju plan and done the first two runs but I’m so much slower than my race and the running is feeling more wooden! Maybe I overdid it at the weekend! Anyone else had this after a ‘race’ run?

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Well done for the 5k! You may be a bit tired after that, but in any case you're not racing so you're likely to be slower xxx

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Well it’s the 35 minutes tomorrow morning. My last day in Cyprus so it’s early start . Planks are hard !

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Hope you enjoyed your 35 minute run and that your journey home was smooth!

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I ran for thirty minutes in 28°C heat this morning. Fourteen minutes at 7km/h, then alternating between 7.5 and 8km/h to the end.

I must be nuts!

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Phew! Jolly well done!!!!

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Travelling now and looking forward to Monday week 2 . Squats must be easiest than planks.

At least it won’t be so hot !

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I think they are!

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I’m up and off! Only just started the plan today but I’m feeling more determined than ever and am making a promise to myself to stick with it! 💪🏼

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Great stuff!!!

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Currently in Hong Kong - mid 30's & epic humidity, so did 35 min on treadmill in hotel gym today. Don't really enjoy treadmills but needs must. Back in Blighty next week pounding the prom at Brighton & Hove. Looking forward to some cool.

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Week 1 done. Great to have a new challenge and something to work towards. Was planning to do on distance but think I'll go on time as not quite there distance yet but know it will come. First experience of planks and my body was not a fan but guess that means it must be working 💪

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A week behind... but got the go ahead yesterday, from the lovely Physio, for a slow and steady run... did 4K..? I have no idea why 4K.... 32 minutes... no twinges ...just a bit of an ache from running with the orthotic inserts... :) Not sure how this will pan out as I probably won't be able to get another run in before Thursday...But I am back running.. so hooray!

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Hooray! That's brilliant news!!!!!!

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Week 8 done! Yeah ✌✌✌

healthunlocked.com/bridgeto...

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Yeah!!! Well done 😊😊😊

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Hi roseabi, I would like to sign up please. I've already completed week 1 while trying to decide if i am going to commit myself or chicken out.

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😊😊😊

Welcome aboard! See the latest post here: healthunlocked.com/bridgeto...

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