And here's a word from Ju-Ju, the founder of the Magic Plan
By the way, Ju is fine, she has had to take an extended break from Health Unlocked for work reasons, but you can catch up with her on Facebook in the Beyond C25K group: facebook.com/groups/BeyondC...
What is the suggested speed, tempo or heart rate for the 3 runs? I suppose that the smallest one could be intervals like c25k+ speed, the longest a long run in 65-70% hrm and the 30 minutes run a stepping stone or stamina tempo?
Yes, that's the way many people do it. The longest run should be at an easy, conversational pace, the medium one is often done at parkrun, and we will be talking about intervals runs as we go along. xx
Do you know about parkrun? Here's a link: parkrun.com/
If you were to use a podcast during parkrun you would have to wear headphones, which could detract somewhat from the experience, and make you less aware of the people around you - which could be hazardous. But many people find that running with a group like parkrun helps them to push themselves a little more than they would alone, so perhaps no podcast is needed 😊
I’ll be there (I hope) I’m on the IC at the moment with cellulitis caused by a mosquito bite, but I hope to be with you next Monday. Currently desperate to go for a run but my right ankle and foot are too swollen.
begin with rather than the distance? I will only be 2 weeks post C25K and my Parkrun was just under 36 mins.
I have madly signed up for the Winchester 10K at the end of Feb and that’s quite hilly. Anyway I will worry about the hills once I can run the distance!!!
Hi Hidden , a lot of us start on one, then switch to the other. I followed the time plan to get up to an hour. I was running 8k in that time. I consolidated 8k for 2 weeks, then went back to week 6 (I think) and followed the distance plan to get me up to 10k (I typically manage in about 1 hour 15.
I have a Garmin vivoactive3 watch which alerts me when I've run 1k. I've also set pace alerts so that it lets me know if I'm going too fast. It automatically syncs with strava so I can get all geeky and analyse my stats afterwards.
If you don't have a watch/fitbit/tracker, there are various GPS enabled running apps you can download to your phone, Strava, Nike Running Club, Map My Run are a few that come to mind. I'm sure there are folk on here who could tell you how you get them to notify you of distance/time etc.
If you are only doing the time version of the plan, and aren't worried about the distance, set the countdown timer on your phone (or watch if it has it) to the desired duration and just keep running until it goes off.
I'll confess, I'm not an expert on the app side, which is the reason I treated myself to the watch earlier in the year, but I'm sure if you ask in the forum, someone will be able to give you tips and pointers.
I reckon it's about time I gave this a go. Judging by C25K it's highly unlikely I'll do it in the 8 weeks, but once I've started I'm stubborn enough to finish eventually!!
My running and exercise in general has nose dived over the Summer due to health issues. I have pulled out of the Aberdeen 10k event this Sunday 🙁 So now I’m going get back up to 10k in readiness for the River Ness 10k in October 💃
Please count me in too. Graduated C25K at the beginning of August and have done three weeks of consolidating since then, so great timing. As a snail, I'll go for the time version rather than distance. Thanks for organising this!
Me! I definitely want to do this! I've been waiting for the new season to start 😆
I'm currently out of action but really hoping it'll all be good by 26th... I've got muscle spasms is my left arm, shoulder, back and chest. The thought of running at the moment brings tears to my eyes! I'm pretty sure it's a big No to run with spasms, but has anyone done it, or soon after?
I'd like to join too if poss! I inadvertendly did the equivalent of week 1 last week so would be doing week 3 from 26.8.19 if it's ok to join from that stage? Good luck to all!
Please add me again! Last time i got injured because i think i was running too fast. Since then I've done a few parkruns and I've learnt to keep my long runs very very slow! So I'm looking forward to hitching a ride on the Magic Plan and I'll be running 10k by the end of October 🤞🤞
I'm with roseabi on this. My 5k time was much the same as yours when I started my 10k journey. My 10k time is 75 min but running that has helped me bring my 5k time down to almost 32 min.
You should have no trouble! You should probably think about starting the plan halfway through, but it's up to you of course. Anyway, welcome to the Magic Plan!!!
One of the great things about this plan, daz.. Is that you can make it work for you. So if you would like to start the plan at week 3 or 4 that's fine. Let's us know how it's going and we'll support you through it. Oh... and celebrate when you get to 10k!
Did my first 10k this morning 🥳 10.03 in 1.02:37. Sort of followed the plan before I saw it with weekly runs of 6,7 & 8 k with rest days - last run was 6.85 on Thursday and now my first 10k xxx. Will be using the plan (hopefully ok) for the next few weeks before trying a 10k event 😁
Wow, well done! I will give you your 10K badge 😊😊😊
I suggest you repeat week 8 of the plan over the next few weeks, rather than following the plan. You might also like to try running further than 10K at some point - this will give you a confidence boost for your 10K event. And look out for our discussions about intervals running and strength work xx
I’d love to join. Running 5k every other day quite happily. I’ve run 10k once, but am keen to work towards consistent longer distances as have entered the Edinburgh half next year.
Yes please...I've just done week 2 of the time plan but plenty of weeks to go and then I'll swap over to the 10K plan so will need all the support I can get 👍😊
Yes, please! Count me in, for the second time 😳 I got as far as 8km in the July magic plan, but life/ sickness just got in the way. Looking forward to re-focussing and pushing on to 10km again. I’ll start from week 1 again and just think of it as consolidation... I’m sure I need it!
Hi..I have o ly just graduated but managed 5k in just under 32 mins. Would I be ok to take part? I dont think I will be able to do the 3 runs a week...is this an issue? Thankyou x
Hi! It is not a problem, but you should do all the runs - just over a longer period. You will take a little longer to finish the plan; if you are doing two runs per week (for example) you will take 12 weeks to complete it.
You can still join in the discussions every Monday, and you will finish the plan with the next group, which will start in November - sound OK to you?
Anyway, I've added you to the list - welcome to the Magic Plan! xxx
I would very much like to join, thank you! My 5K for Parkrun is around 31 minutes so I should be okay for the 10K. Looking forward to running with you all! 👍✌️
Hi, can’t wait to start the magic plan, but just wondering if there’s a one-stop-shop for the strength exercises? I don’t know how to do planks, nor even what eccentric heel drops are. It’d be great if an explanation of each was available in an easily-accessible format. Someone posted the NHS warm-up and cool-down exercises and they have revolutionised my running.
I'm not sure "want to" is the right term, but since completing this in July, "compelled to" seems more accurate, and 10k has become my default minimum for a longer run...
Timed run for me please, although I already finished week 1 last week due to an upcoming 10K race. I'm hoping by the end of the program I will atleast cover 7 KMs (I currently reach close to 4 KMs in 30 mins).
Hi, I've recently done C25K and feel a bit lost without a plan! So just been running for 30 mins when I can.
Can I join and do the time plan? What do you suggest on the 15/20 min run? Just go as fast as I can? Bit surprised to see this. Does this help in another way? Thought they'd all be longer runs or am I being a bit thick?!
Hi! I've added you to the list - welcome to the Magic Plan!!!
Yes, a lot of people use the short run to try a bit of intervals training - we will talk about it in upcoming posts. The idea of having different length runs is:
1. To introduce you to a "proper" running training plan, with different types of runs (such as the intervals sessions mentioned above)
2. The idea is to increase one long run gradually over the period of training. We like to keep the weekly increase in distance or time low, to help avoid injury, so the shorter runs help to build/maintain a strong foundation as the long run increases.
Please don't say you are "thick", and feel free to ask questions xxx
I am going for the 10K one as I am very slow?!? I do have a 10 day holiday during but I can work around that as otherwise I will keep putting it off and I was beginning to think about leaving it until January!!!!
Short answer is would like to join please. Ran alternative days since C25K. Now 9 runs post that. Mixed runs, last week twice 7K 48 mins . 5K improving at now 34.5 mins. Plus back to hiking. With holidays might be difficult to fit in every week but? I'm happy to give it a whirl but am I suitable?
I’ve been out for my long run this morning! My first run of week 1 and it felt wonderful. My next run will the shorter one for the week. As stipulated on the plan, I’m mixing the order
I’m going to give this a go, I’ve heard good things about it! I did C25K then joined a local running group who are great and really supportive and I’m out 2-3 times a week with them, done a few Park runs etc. I’m disappointed with my progress though I don’t seem to be improving I know it’s not all about speed but still the slowest of the group & need to walk quite often so I’m hoping this might help me improve and get a 10k in the bag later this year 🤞🏻
I'm in again. For distance this time. I completed my 2nd 8k in glorious sunshine this morning (takes me 60 mins) so will probably start with a later week?
Hi! I'm looking forward to starting this. Didn't get out this morning like I'd hoped to, my arm is still spasming, although the shoulder muscles are much better. My next opportunity will be Thursday after work, hopefully it'll be a little cooler than the recent afternoons so I can do a nice long one. Or maybe as I haven't been out for a while I'll start with a short 2.5k... 🤷♀️ either way I'm really looking forward to getting back out!
Woohoo... run 1 done. I’m starting week 3 and did the 3.5k. Love having a plan to work to. I’ve also decided to join my local jog Scotland group too 🏃♀️
I don't know if I am late to the party, but I would like to join if thats possible? I have just done my first run. I will do by time as I only have managed 5K once since graduating from c25k in August 10th. I just need a plan to follow, I may take longer...😅
Wow thank you so much for all the info, it's all really useful. Will definitely be checking out all the links. I have a knee injury which flairs up sometimes so really appreciate the NHS link for knee strengthening exercises. Thanks again
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I know it’s not all about speed but still the slowest of the group & need to walk quite often so I’m hoping this might help me improve and get a 10k in the bag later this year 🤞🏻
