💥💥THIS POST SHOULD CONTAIN THE INFORMATION YOU WILL NEED ABOUT JU-JU'S MAGIC RUNNING PLAN - I WILL ADD MORE AS WE GO ALONG💥💥
The latest post is here: healthunlocked.com/bridgeto...
You will be training together, over an 8 week period, aiming to run either...
10 km OR for 60 minutes!!! 😊😊😊
To start the Magic Plan you will need:
★ To be able to run 5 km and/or for 30 minutes quite confidently
★ Your running gear 😄
You will be running 3 times per week - two shorter runs plus a longer run which will increase in length each week.
We include a selection of STRENGTH EXERCISES to try - these are OPTIONAL but highly recommended!
You can join the plan at any stage, and take as long as you like to complete it!
We will post each Monday with support and encouragement for all you Magic Runners. And we'll have a lot of FUN! 😊😊😊
💥 PRINTABLE versions of the plans are available HERE:
★ 60 min: drive.google.com/file/d/1sh...
💥 Here's the list of Magic Runners, to keep you to account 😄:
★★I AM NOT SPECIFYING ON THE LIST WHICH PLAN YOU ARE FOLLOWING - THAT'S UP TO YOU!!!★★
💥 30-20-10 Intervals:
💥 roseabi's simple intervals:
- 5 minute jog
- 4 x [30 second fast intervals - with 3 minute recovery jogging between each interval]. Miss out the final recovery jog, and finish with another...
- 5 minute jog
💥 Fartlek intervals:
💥 C25K+ SPEED podcast - a lot of people like using this simple intervals routine:
💥 INTERVALS TIMER APPS:
★ Jog Run Sprint: jogrunsprint.com/ (iOS only)
★ OR search in your app store for "interval timer" "tabata" etc.
💥 HILL RUNNING:
Beginner hill repeats:
- One or two 8-second sprints up a hill with a 6 to 8% gradient
- Walk back down the hill and wait until you feel fully recovered before going up again
- Increase the number and/or length of intervals as you feel ready
💥 STRENGTH EXERCISES link:
💥 PRINTABLE STRENGTH CIRCUIT link:
💥 NHS KNEE STRENGTHENING EXERCISES:
💥 SALLY MCRAE'S BALANCE WORKOUT:
Edited August 26th, 2019
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...
NB the date she gives is of course wrong, and she doesn't mention the 60-minute plan - but we ARE doing it! 😊