EDIT: Latest post here: healthunlocked.com/bridgeto...
Hey Magic People!!!!
We're nearing the halfway point now! Let us know how you're feeling about your running so far - you are doing so well, I am really proud of all of you!!!! 💗💗💗
See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs 😊
healthunlocked.com/bridgeto...
💥 THIS WEEK’S RUNS WILL BE:
Distance runs (to be completed in any length of time, and in any order you wish)
★ 4 km
★ 5 km
★ 8 km
Timed runs (for those not yet ready to do the distances in the 10k Plan. Can be run in any order)
★ 20 minutes
★ 30 minutes
★ 50 minutes
Please make sure you are warm before exercising!
💥 Here's the lovely Ju-Ju- with a chicken, and a few tips for running in hot weather:
💥 INTERVALS:
★ A couple of people were asking about adding an entirely separate intervals running session to their week. This is possible, but you have to factor in your rest days, so you'd need to do your interval session only every other week. Your running pattern would look something like this:
- 1st week's runs: Mon, Wed, Fri, Sun
- 2nd week's runs: Tue, Thur, Sat
★ Maybe the 30-20-10 intervals aren't working so well for you? There are plenty of variations you can try. Here's a suggestion:
- 5 minute jog
- 4 x 30 seconds fast, with 3 minute recovery jogging between. Miss out the final recovery jog, and finish with another...
- 5 minute jog
This will give you roughly 20 minutes of running. You can adjust the intervals to suit yourselves - but do remember that they are supposed to be challenging 😊😊😊
★ OR - why not have some fun with fartleks?
★ You may also like to try the C25K+ SPEED podcast for a nice gentle introduction to intervals running (it seems to work quite well during the shortest runs)
nhs.uk/live-well/exercise/c...
★ Also please remember that speed workouts are not essential! 💗
💥 THIS WEEK’S EXERCISE IS ECCENTRIC HEEL DROPS!!!
This is a favourite of mine, which I am constantly recommending to everyone like a broken record 😄
It strengthens the calves, Achilles tendons, plantar fascia, and toes. It is often given as a rehabilitation exercise, particularly in cases of Achilles tendinopathy, but it is well worth getting into the habit of doing it often - even daily! I'm hoping you will all find this a fairly simple exercise that will give you a break in your routine for five minutes a couple of times a day - win win!!!
★ Here is my information sheet:
drive.google.com/file/d/1JM...
I recommend you have a search on YouTube if you would prefer to see a video demo.
★ Reps: 5-15 heel drops per leg with knee straight, 5-15 heel drops per leg with knee bent
★ Frequency: At least 3 times per week, AND you can include them in your circuit of planks, squats, and bridges 😊😊😊😊
💥 Have a great week, and enjoy your running!
roseabi xx
July 8th, 2019
Last week's post: