EDIT: Latest post here! healthunlocked.com/bridgeto...
Heyup, superstars!!!
I hope you are all doing OK, particularly if the weather's been hot where you are! Tell us all about it in the comments ๐๐๐
See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs ๐
healthunlocked.com/bridgeto...
๐ฅ Interval timers
We had a question about how to time intervals without a running watch, here's a couple of suggestions:
โ The Jog Run Sprint mobile app has been recommended by quite a few people: jogrunsprint.com/
โ The above is only available on iOS, and is specific to the 30-20-10 workout. Tabata Timer is a more general intervals timing app: tabatatimer.com/
โ There is a bit more chat about intervals near the end of this post ๐
๐ฅ THIS WEEKโS RUNS WILL BE:
Distance runs (to be completed in any length of time, and in any order you wish)
โ 3.5 km
โ 5 km
โ 7 km
Timed runs (for those not yet ready to do the distances in the 10k Plan. Can be run in any order)
โ 15 minutes
โ 30 minutes
โ 44 minutes
Please make sure you are warm before exercising - have a 5 minute+ brisk walk before you begin your run, and if you are going to try some faster intervals within the run ideally you should have been jogging for at least 5 minutes before you start them. After your run is over, finish off with a nice, reflective, cool-down walk.
๐ฅ Here's a slightly older video from Ju-Ju (she's not actually in Spain at the moment), where she talks about a cool strategy for tackling longer runs:
๐ฅ THIS WEEKโS EXERCISE IS BRIDGES!!!
A new one to the Magic Plan, bridges are a great exercise for the glutes, hamstrings, and lower back! And you get a bit of a lie-down while you're doing it - winner ๐
โ Here is my information about bridges - I have concentrated on elevated bridges (with feet up on the sofa) as they will give you the best bang for your buck (or butt), but feel free to keep your feet to the floor if that works better for you!
drive.google.com/file/d/1kl...
โ As previously, do your exercises up to three times a week - I suggest straight after your run when your muscles are still warm, and then everything is done and dusted for the rest of the day ๐
โ Do up to 20 bridges
โ EDIT: After your bridges, slowly and gently gently lower your spine to the floor. Bring your knees toward your chest, hug them with both arms, rounding your back. Relax and gently rock forwards and backwards for 30 seconds or longer - feel good!
โ ALTERNATIVELY: now there are a few strength exercises to do, you may like to start thinking about putting them all together into a workout. It may be better to do these on a non-running day, once or twice a week. Do a quick warm-up first - an nice simple one is just to march on the spot for a minute, lifting your knees high and swinging your arms strongly. Then work your way through each exercise, and repeat if you feel ready (take a few minutes break first).
๐ฅ INTERVALS
I had a question last week asking to clarify the 30-20-10 intervals workout, and I realised I'd made a mistake in my Week 2 post - many apologies!!!
Here is how it should look:
After a warm up:
5 times: [30s slow jogging, 20s faster running, 10s sprinting]
2 minute jog
5 times: [30s slow jogging, 20s faster running, 10s sprinting]
2 minute jog
5 times: [30s slow jogging, 20s faster running, 10s sprinting]
Cool down
The RW article suggests that people may do an additional set as they feel - three is probably plenty though!
runnersworld.com/training/a...
Whew! Sorry, long post ๐
Enjoy your running this week, and remember to share your thoughts, triumphs, and tribulations here!
roseabi xx
July 1st, 2019
Last week's post: