Ju-Ju’s Magic Plan

[MuddledGardener]

Bit of advice, please. Some of you will have seen my lamentations on C25K, and I have decided to take a week’s break after this Saturday’s Parkrun. After my rest, I will commence Ju-Ju’s Magic Plan. My question is, I can already run for at least 45 minutes (albeit very slowly, and with loads of effort) because that’s how long it takes me to do 5k, so, which plan do I follow? Thank you in advance! 😀

[backintime Graduate10]

I was in the same situation so I followed distance version. My reasoning was that, timewise, I would be already in the middle of the plan.

But that's just me and the goals I had.

[MuddledGardener Graduate10 in reply to backintime]

Thank you, I think I will do the same. 😊

[Kevtrev Graduate10]

I’m doing 10K app by zen labs it’s free and it’s working as I already started it after I found out about Ju-Ju’s magic plan but just take your time it’s not a race enjoy it 😉

[MuddledGardener Graduate10 in reply to Kevtrev]

Thanks Kev. I guess they’re all pretty similar. 😊

[Kevtrev Graduate10 in reply to MuddledGardener]

Yes they are but if you’re doing Ju ju’s magic plan you need to do 3 runs a week 10K app 2-3 as you like but I’m running 2 on the app 1 at parkrun 😉🏃🏻‍♂️

[IAmCharliemouse Graduate10]

I am at a very similar stage to yourself (and similar speed), maybe a couple of weeks behind. I too was looking at this plan, and intending to go for the distance version.

[MuddledGardener Graduate10 in reply to IAmCharliemouse]

We’ll have to cheer each other on! 😁

[UpTheStanley Graduate10]

I'd agree - if you can run 5k already, it seems to make more sense to me to use distance. Assuming you do want to run further, of course - it's not compulsory

[MuddledGardener Graduate10 in reply to UpTheStanley]

Well, if I can run further, then 5k won’t be so much of a struggle, will it? *Asking for a friend 😉

[Julia187 Graduate10]

I'd also go for distance, if you're already running for 45 minutes another 15 minutes probably won't challenge you enough but another 5k, well that just might...!

[MuddledGardener Graduate10 in reply to Julia187]

Thank you. I need a new goal. 😁

[Oldfloss Administrator 60minGraduate]

Just follow the distance one..the more you run...the more it evolves ..I know I can run a HM...but coming back from injury..I followed Magic 10 yet again...great practice and consolidation

[MuddledGardener Graduate10 in reply to Oldfloss]

Thank you, Oldfloss. It makes sense now.

[Stephen_UK Graduate10]

Agree that you should go for distance. I started with the time plan and ended up switching.

[MuddledGardener Graduate10 in reply to Stephen_UK]

Thank you! 😊

[Coddfish Graduate10]

I’d go for distance but give some thought to using run / walk intervals as a way of building up your distance. 90 minutes without some walking breaks is an awful long slog. I know from personal experience, that’s how long it takes me to do 10k! I didn’t use the magic plan, it wasn’t around when I bridged to 10k, but I don’t think it would have worked for me anyway.

[MuddledGardener Graduate10 in reply to Coddfish]

So how did you do it? The Magic Plan does seem rather like hard work! 😳

[Coddfish Graduate10 in reply to MuddledGardener]

2 or 3 runs a week. One of these a long run as below. 2nd run 5k parkrun. 3rd run when I could fit it in just a short (20-30 minutes) faster run or speed intervals.

Long run:

Week 1: 6k as 3x2k running blocks with 2 minutes walk in between

Week 2: 6k as 2x3k running blocks with 2 minutes walk in between

Week 3: 7k as 2k, 3k, 2k blocks with 2 minutes walk in between

Week 4: 8k as 4x2k running blocks with 2 minutes walk in between

Week 5: 8k as 3k, 3k, 2k running blocks with 2 minutes walk in between

Week 6: 9k as 3x3k running blocks with 2 minutes walk in between

Week 7: 10k as 5x2k running blocks with 2 minutes walk in between

Week 8: 10k as 2x5k running blocks with 2 minutes walk in between.

I used the same method to train for the Great South Run (10 miles) eventually running it in 4 or 5 blocks.

[MuddledGardener Graduate10 in reply to Coddfish]

Was this your method that you devised, or someone else’s?

[Coddfish Graduate10 in reply to MuddledGardener]

My personal trainer devised it for me. There was more variation on the short run than I have put here but the essence was faster work.

[MuddledGardener Graduate10 in reply to Coddfish]

Fartlek on the short runs?

[Coddfish Graduate10 in reply to MuddledGardener]

Yes, you could do that