We're half way there! And we're definitely not livin' on a prayer, we're absolutely killing it 😊😊😊 Give yourselves a HIGH 5!!!
For those of you who are not halfway yet, or who are further along the plan (and all of you!!) I hope you are enjoying your running and will share your progress in the comments below.
For those of you who ARE on Week 5 this is our first reset week! The runs will be the same as last week, giving you a chance to consolidate your new distances or times; and to cogitate on your progress so far. Have a good think about how you are feeling - maybe try a meditation-style body scan:
★ Tune in to your body – check in with your body while you run and do a quick body scan from your feet to your head. How is your body feeling? Are there any aches or pains you should attend to? Do you need to adjust your gait or stride?
💥 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!
See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs 😊
Sadly, I think I will need to skip this week. I’m back on the injury couch having done something to my leg below the knee. I know this is self-inflicted, and I should have acted on the advice about shorter runs earlier than I did. Still very frustrating, though.
Oh no, you poor thing. Rest up and recover. I am still not quite right despite a lovely Parkrun on Saturday. Just been out for an experimental jogette and had to abandon after 25 minutes and just 2km (was hoping to get 4k done today). Sympathy and commiserations.
Strange, I got a pain below the knee, but I actually got it from lifting weights, which is almost laughable.. 🎵IT'S LIKE RAIN...On Your wedding day🎵 I'm hoping it's completely gone by Sunday.
Frustrating, but you'll be back out there soon enough Stephen! 👊
I started week 5 yesterday with my second 8k run, so much better than the first one! Found week 4 a challenging week but was encouraged by yesterdays run, still can't believe I can run for 8k!
Did my 30 minutes today, did not put stuff out the night before, too busy watching Poldark! Will not make that mistake again. By the time I’d got all together, wrestled my way into my sports bra and squeezed into legging all thoughts of 50 minutes had gone, hence only doing 30. Be more prepared is the mantra for me !
One thing that I am really learning (slowly) is that it's really important to listen to your body. Take extra rest days if you feel like you need them! ☺
I ran for 3 minutes yesterday, I think I was dehydrated (drank a lot less water friday and Saturday cos I was moving around so much) and lack of sleep .
I will catch up my 5K tomorrow, then do my 8k on Thursday.
It's the first time I haven't run 3 times a week since I started c25K. Nothing hurts, just exhausted, it's been a busy week
There is no need to run three times a week, a pattern of two one week, three the next (for example), with two days rest between runs, is better for many people. Take the rest you need xxx
4 runs in a week is not be recommended backintime, unless a week is longer than 7days. Do keep at least one rest day between runs at this stage to avoid the IC. The plan is adaptable to as many rest days as you need.
Oh I didn't mean I would run consecutive days, I just meant run every other day instead of taking a 2 day break, that gives me 7 runs over a 2 week period
Have just got back from what I was hoping would be my Week 4 4k run. Felt all wrong despite going slower than ever and had to abandon at just 2km. Think I am going to have to wait on the Injury Couch for a bit longer, despite having had a lovely Parkrun on Saturday, my hip issue has flared up again and I'm really scared of making it worse. 😔
I was recovering from a back strain, feeling better so I want out for a 6k and strained my calf. When I’m all better I’m going to start off with c25k again.
That is not good....stay put..get properly ready and then rock that run... you will do it and the run will wait... and you know, that I know, what I am talking about xx
Just done my 20 minute run n it was a tough one! Had hoped to push the pace a bit but the legs said ‘Nope!’ so it ended up even slower than my W1 15 minute run. By the time I got home my chest felt tight n my heart was pounding as if I was still running. Fingers crossed it’s just tiredness 🤞🤞On the plus side, no bugs today! 😃
I was already a week behind but I'm going to make it 2 weeks as I found the 7k of week 3 hard. So I'm repeating week 3 and did 3.5k today, 5 secs faster than last week. Hope to do the 7k Thurs although my left thigh is complaining! Very happy to be where I've got to and I figure if I don't make 10k this time around, there's always next time
I'm on week 3 and I've started with my long run of 45 minutes. I ran over 6k non stop and I've never done more than 5k non stop before last week! So this plan is really working for me. Haven't attempted the s&c this week yet (bridge) but I have looked up how to do it 😁 thanks!
Okay I have no idea how I managed any of it.... but I did two 5Ks ??? and an 8K last week... the 8K yesterday! Is that counting as last week or this week... ???
Anyway I am thrilled...I can still feel the foot/calf thing..but no pain... all the runs are slow but enjoyable
So... I shall hopefully be enjoying this week even more Thanks you !
Well I’ve just done my 4K run on a treadmill. Not in an area I know and didn’t want to go out alone. All I can say is HUGE Kudos to all of you who are doing this challenge on a treadmill. I found it excruciating 😖.
It’s so different 😳. From the get go I felt I’d done more than the machine and apple watch stated. The time dragged by, the distance felt interminable and there was no breeze to cool me down, no change of scenery to distract me from my inner voice of negativity. How do you do it? My hands up to you, but I don’t want to ever do it again 😂😂😂😂😂
I am still in week 4, as I had to miss 2 of my runs because of busy schedule and sickness. I had completed my 8k run (on Sunday, week 4, run 1) and it feels unbelievable. Also I'm thinking I'm not warming up myself enough, as the first 2 kms run is always a struggle and after that, the pace is increasing and feels okay to run.
After my last run, which is my 8k run, I felt there's some tenderness on my right knee. I was a bit scared and usually I take couple of days off after the long run and I feel alright today.
Thank you very much for all the volunteers and community here and I really couldn't believe myself that I'll be running 10k in couple of weeks.
Just completed the 4K which I should have done yesterday but I have suffered with painful IBS since Sunday. I ran tonight but it is hard work with a bloated tummy 😂
People must have thought I was a very fit pregnant lady 🤰
Hopefully this will settle down in time for run 2 🤞🤞
Back from the 30 minutes. Who saw the fabulous eclipse last night. I looked and could not see it, looked again and there it was, majestic moon in all her glory!
So far so good. Popped down to Bournemouth on the weekend & got a PB (26.20) at their parkrun. Enjoying the longer runs - Hove Lagoon to the Palace Pier & back v early is a great run!
Well that’s the first run of week 5 done. It’s very warm this morning 20degrees! I should have gone earlier I think. Anyway managed 8.5K just 2 short runs to go this week now. I feel like I’m on catch up as I couldn’t run the last 2 days due to work commitments. So it’s going to be 5 k Friday morning then the last run Sunday morning. Possibly 4 snore short runs! Before the 9k on Saturday or Sunday next weekend
Did my 4K this morning.. first run since the IC with no twinges... Rolled and massaged after...foot/ankle/leg feels better than it has done for a few weeks!
Completed my week 4, run 3 today. Right leg hamstring muscle seems to be stiff and tender. Is it because of not taking the strengthening exercise seriously (I had been doing on and off but not on all run days). Trying to do the warm up stretch as per fitbit before starting the run, and it helped on Wednesday but today I am a bit worried whether I'm doing anything wrong and shouldn't make it worse. Do you have any suggestions, lovely people?
Injuries often occur when newer runners start to increase their running load - distance and/or speed. So it's not particularly anything you are doing wrong, but you are right in thinking that you shouldn't aggravate it. Exercises like squats and bridges help strengthen the upper back thigh area, but you'd be best avoiding them until your hamstring feels better - also steer clear of hilly and speedy running for a bit.
Take a couple of days rest (cross training that doesn't affect your hamstrings is fine), and then try a short run keeping it slow and shortening your stride. Don't worry! xxx
Thank you very much roseabi . I will do couple of days cross training and stick to short distance run and keep it slow. You are right, I had been trying to increase the speed on short runs like 3km/4km. I'll take it slow Hope it get backs to normal soon.
Finally managed to get out again today after having a virus the last few day. I think that’s probably why my legs were so tired on Monday’s 20 minute run.
Anyway, felt normal (for me 😂) today n knew it was the only day I’d get a run in so did my 50 minute run. Hadn’t planned to, thought I’d just set off n see how it went but it went fine so 50 minutes completed n 2.44 miles done (3.1 including the warm up n cool down walks -so close now!!)
Not going to be running in the wicked heat that’s coming so it’ll probably be Friday before I get another run in, after consulting the forecast. Sadly that’ll put me at least a week behind but can’t be helped. Looks like I’ll be hibernating at home in front of my fan for a few days!
Hope your feeling back to normal now Jill and got rid of the virus. Spooky as I haven’t felt great either this week so will be behind a week with you....it’s annoying but there is no rush and just too hot 😅☀️
Feeling fine now thanks, hope you’re feeling better too. I had a spinny head, a bit of a temperature n was really tired. Nothing major to stop me doing stuff but after Monday’s run I knew there was no point till I felt better. At least we can keep each other company 😃
Not a great week as only managed my short run this morning so am two runs behind....what with work, not feeling 100%, muggy weather I have struggled this week to fit three runs in and annoyed with myself !!
Just completed my 4K this morning, already 70 degrees and struggled 😅
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