JU-JU'S MAGIC RUNNING PLAN INFO! (August 201... - Bridge to 10K

Bridge to 10K
9,532 members β€’ 11,950 posts

JU-JU'S MAGIC RUNNING PLAN INFO! (August 2019 group) πŸ’— Get to 10K or 60 minutes running 😊

roseabi
roseabiAdministrator
β€’267 Replies

Hi everybody!

πŸ’₯πŸ’₯THIS POST SHOULD CONTAIN THE INFORMATION YOU WILL NEED ABOUT JU-JU'S MAGIC RUNNING PLAN - I WILL ADD MORE AS WE GO ALONGπŸ’₯πŸ’₯

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:

β˜… To be able to run 5 km and/or for 30 minutes quite confidently

β˜… Your running gear πŸ˜„

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! 😊😊😊

πŸ’₯ PRINTABLE versions of the plans are available HERE:

β˜… 10K: drive.google.com/file/d/13I...

β˜… 60 min: drive.google.com/file/d/1sh...

πŸ’₯ Here's the list of Magic Runners, to keep you to account πŸ˜„:

docs.google.com/spreadsheet...

β˜…β˜…I AM NOT SPECIFYING ON THE LIST WHICH PLAN YOU ARE FOLLOWING - THAT'S UP TO YOU!!!β˜…β˜…

πŸ’₯ 30-20-10 Intervals:

runnersworld.com/training/a...

πŸ’₯ 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

πŸ’₯ Fartlek intervals:

en.wikipedia.org/wiki/Fartlek

πŸ’₯ C25K+ SPEED podcast - a lot of people like using this simple intervals routine:

nhs.uk/live-well/exercise/c...

πŸ’₯ INTERVALS TIMER APPS:

β˜… Jog Run Sprint: jogrunsprint.com/ (iOS only)

β˜… OR search in your app store for "interval timer" "tabata" etc.

πŸ’₯ 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

runnersconnect.net/sprint-t...

runnersworld.com/training/a...

πŸ’₯ STRENGTH EXERCISES link:

drive.google.com/file/d/1tf...

πŸ’₯ PRINTABLE STRENGTH CIRCUIT link:

drive.google.com/file/d/1Lg...

πŸ’₯ NHS KNEE STRENGTHENING EXERCISES:

nhs.uk/live-well/exercise/k...

πŸ’₯ SALLY MCRAE'S BALANCE WORKOUT:

sallymcrae.com/2016/06/15/s...

HAPPY RUNNING!!!

roseabi xx

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! 😊

267 Replies
oldest β€’ newest
Dimi3is

I am in!

3 likes
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roseabi
roseabiAdministrator
in reply to Dimi3is

Welcome! xx

Reply
Dimi3is
Dimi3is
in reply to roseabi

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?

1 like
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roseabi
roseabiAdministrator
in reply to Dimi3is

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

Reply
Dimi3is
Dimi3is
in reply to roseabi

Parkrun = c25k+ stamina ?

1 like
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roseabi
roseabiAdministrator
in reply to Dimi3is

Not sure what you mean?

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 😊

Reply
Dimi3is
Dimi3is
in reply to roseabi

Thank you for your reply and support!

1 like
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SlowLoris
SlowLorisGraduate10

How is ju-ju- ? Do give her our regards.

2 likes
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roseabi
roseabiAdministrator
in reply to SlowLoris

She is fine - keeping up with her running streak! I have added a note about her to the post, thanks for reminding me xx

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Pulped

Yes please!

3 likes
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roseabi
roseabiAdministrator
in reply to Pulped

Gotcha! Welcome to the Magic Gang 😊😊😊

1 like
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Lizzisforliving
LizzisforlivingGraduate10

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.

3 likes
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roseabi
roseabiAdministrator
in reply to Lizzisforliving

Nasty! Poor you 😒

Don't worry if you have to leave it a little longer to get started - you can still join in! I have added you to the list xxx

1 like
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Lizzisforliving
LizzisforlivingGraduate10
in reply to roseabi

Thanks. I will be aiming for 10k - I have so far done 7k in around 55mins, if memory serves. Looking forward to the challenge. X

1 like
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Hidden
Hidden

Hi. I’d like to run 10K please.

3 likes
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roseabi
roseabiAdministrator
in reply to Hidden

You can do it! Added xx

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Hidden
Hidden
in reply to roseabi

Would it be easier to do the time to

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!!!

Reply
sTrongFuse
sTrongFuseGraduate10
in reply to Hidden

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.

Just do what works for you.

4 likes
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Hidden
Hidden
in reply to sTrongFuse

Thanks that’s really helpful. Without the app telling you how long you have run for at intervals, what do you use?

1 like
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sTrongFuse
sTrongFuseGraduate10
in reply to Hidden

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.

3 likes
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Hidden
Hidden
in reply to sTrongFuse

Thanks. I use map my run but didn’t know it could be set up to notify me. I will take a look. I am only using the free version at the moment.

1 like
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sTrongFuse
sTrongFuseGraduate10
in reply to Hidden

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.

1 like
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Hidden
Hidden
in reply to sTrongFuse

Thanks

1 like
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roseabi
roseabiAdministrator
in reply to Hidden

support.mapmyfitness.com/hc...

This is actually Map My Fitness but it should give you the idea..

1 like
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Hidden
Hidden
in reply to roseabi

Fantastic thank you.

1 like
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Davo123
Davo12360minGraduate

I’m in...defo!!

3 likes
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roseabi
roseabiAdministrator
in reply to Davo123

Yay! Welcome xx

1 like
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ArnoldAx

Hi, please add me to the list, I’m in! Ax

3 likes
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roseabi
roseabiAdministrator
in reply to ArnoldAx

Awesome, welcome to the Magic Group! xx

1 like
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Ethelbert

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!!

4 likes
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roseabi
roseabiAdministrator
in reply to Ethelbert

Looking forward to seeing how you get on xx

Reply
Ethelbert
Ethelbert
in reply to roseabi

I'm going for the time one initially, given that my 5k time is around the 42 minute mark. Once I've nailed that I'll give the distance a go :)

1 like
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Glynis1
Glynis1Graduate10

Count me in for the Distance this time please. πŸƒβ€β™€οΈπŸ€ͺπŸƒβ€β™€οΈ

5 likes
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roseabi
roseabiAdministrator
in reply to Glynis1

Woohoo! Welcome back 😊😊😊

1 like
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Pennysian
Pennysian60minGraduate

I am in - have done the 60 min plan successfully - amazed at my progress but would like to focus on distance now so will do that one this time.

4 likes
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roseabi
roseabiAdministrator
in reply to Pennysian

Excellent - welcome back! I have given you your 60 minute badge, and I look forward to replacing it in October! xxx

1 like
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Pennysian
Pennysian60minGraduate
in reply to roseabi

I know I can do it with the plan and the support!! Thanks so much xx

1 like
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Purpleloulou27

I think I’m going to give this a go. Can u repeat weeks like on C25K. I graduated 3 weeks ago so looking for my next target!

3 likes
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roseabi
roseabiAdministrator
in reply to Purpleloulou27

Yes you can use the plan any way that helps you! Welcome to the Magic Group xxx

1 like
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Puddocks

Hi,

Have done 9 Parkruns and can run the 5k without stopping so yes, I’m interested!

5 likes
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roseabi
roseabiAdministrator
in reply to Puddocks

Awesome - welcome aboard!! xx

Reply
Puddocks
Puddocks
in reply to roseabi

Thanks-looking forward to this

1 like
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Alissum
AlissumGraduate10

Hi. Please add my name.

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 πŸ™ So now I’m going get back up to 10k in readiness for the River Ness 10k in October πŸ’ƒ

I will be doing the distance plan.

3 likes
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roseabi
roseabiAdministrator
in reply to Alissum

Hi Ali, so sorry to hear about your troubles xxx

You're on the list, and we've got your back 😊😊😊

1 like
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Aspire24

Can I be added please. Think I’ll go for distance but presume can change mind if too hard😱

4 likes
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roseabi
roseabiAdministrator
in reply to Aspire24

You are on the list, and yes absolutely you can switch if you need to xxx

Reply
grumpyoldgirl

OK I'm in (again!)

3 likes
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roseabi
roseabiAdministrator
in reply to grumpyoldgirl

Welcome back! xxx

Reply
Klola

Can I be added please

3 likes
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roseabi
roseabiAdministrator
in reply to Klola

You certainly can - welcome! xx

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bigmo1

And me please

3 likes
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roseabi
roseabiAdministrator
in reply to bigmo1

Welcome to the Magic Posse 😊😊😊

Reply
spike07

Please add me for the 60 minute plan!

3 likes
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roseabi
roseabiAdministrator
in reply to spike07

You are in - welcome! xx

Reply
spike07
spike07
in reply to roseabi

Thank you!

1 like
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Sharuns
SharunsGraduate10

I need a challenge and I start working part time from October and plan to run more from then

2 likes
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roseabi
roseabiAdministrator
in reply to Sharuns

Welcome to the Magic Plan!!!

1 like
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Snail_pace

Please can I join you

2 likes
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roseabi
roseabiAdministrator
in reply to Snail_pace

Of course! Welcome to the Magic Plan!!!

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getlessfat

Count me in!

2 likes
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roseabi
roseabiAdministrator
in reply to getlessfat

Welcome to the Magic Plan!!!

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Jogunlikely

Having fallen off the wagon due to injury, I'm defo in πŸ˜ŠπŸ‘πŸ‘

2 likes
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roseabi
roseabiAdministrator
in reply to Jogunlikely

Glad you're feeling better! Welcome to the Magic Plan!!!

1 like
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Seaside22

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!

2 likes
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roseabi
roseabiAdministrator
in reply to Seaside22

Welcome to the Magic Plan!!!

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Redcare

Hi, it's my 6 month running anniversary today so will be great to have a new focus. Count me in for the 10k challenge.

2 likes
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roseabi
roseabiAdministrator
in reply to Redcare

Welcome to the Magic Plan!!!

Reply
Fatgirlslim19
Fatgirlslim1960minGraduate

Me! I definitely want to do this! I've been waiting for the new season to start πŸ˜†

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?

3 likes
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roseabi
roseabiAdministrator
in reply to Fatgirlslim19

Don't force yourself before you're ready - you can join at any time! xxx

2 likes
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Fatgirlslim19
Fatgirlslim1960minGraduate
in reply to roseabi

Thank you roseabi.

2 likes
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Hidden
HiddenGraduate10
in reply to Fatgirlslim19

YAY! πŸƒβ€β™€οΈ

2 likes
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spectrumismagenta

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!

2 likes
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roseabi
roseabiAdministrator
in reply to spectrumismagenta

Yes, you can join at any stage. Welcome to the Magic Plan!!!

Reply
spectrumismagenta

Awesome, thanks!

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steviej99

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 🀞🀞

2 likes
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roseabi
roseabiAdministrator
in reply to steviej99

Glad to hear you're back on your feet, Stevie! Welcome again to the Magic Plan!!!

Reply
Chocomom
Chocomom60minGraduate

Count me in again. I’ll do distance this time.

3 likes
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roseabi
roseabiAdministrator
in reply to Chocomom

Yay! Welcome to the Magic Plan!!!

Reply
Centurions
Centurions60minGraduate

Yes, can you sign me up please (time not distance).

2 likes
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roseabi
roseabiAdministrator
in reply to Centurions

Welcome to the Magic Plan!!!

Reply
FRM22
FRM2260minGraduate

Going to give the time plan a go this time ready to do the distance next time.

2 likes
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roseabi
roseabiAdministrator
in reply to FRM22

Welcome to the Magic Plan!!!

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Plodplod

Perfect timing, thanks!

2 likes
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roseabi
roseabiAdministrator
in reply to Plodplod

Welcome to the Magic Plan!!!

Reply
Flyinghigh100
Flyinghigh100Graduate10

Me please!

2 likes
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roseabi
roseabiAdministrator
in reply to Flyinghigh100

Welcome to the Magic Plan!!!

1 like
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Duggee

I’m in...! 60 min not 10k as my 5k time is 35min!

Yikes, What have I just done?! Haha

2 likes
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roseabi
roseabiAdministrator
in reply to Duggee

I think you will be able to do the 10K plan, but it's up to you! Welcome to the Magic Plan!!!

1 like
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sTrongFuse
sTrongFuseGraduate10
in reply to Duggee

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.

3 likes
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Julia187
Julia187Graduate10
in reply to sTrongFuse

Ditto :)

2 likes
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alisonr54

Me please! Have been lacking a bit of motivation lately so this will be perfect. Will do the 60 minutes plan.

2 likes
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roseabi
roseabiAdministrator
in reply to alisonr54

Welcome to the Magic Plan!!!

1 like
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fred26

OK, time to go for it 😨 - time please. Thank you.

2 likes
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roseabi
roseabiAdministrator
in reply to fred26

Welcome to the Magic Plan!!!

Reply
Guy_M
Guy_MGraduate10

Hi, I’d like to join.....running 5k ok after finishing C25K .... have run three 8km in the last two weeks ...would love to get to 10k πŸ˜€

2 likes
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roseabi
roseabiAdministrator
in reply to Guy_M

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!!!

Reply
daz1874
daz1874
in reply to roseabi

hi I am in a similar position. Ran 3 8K and am aiming to get to 10K before the end of the month. Would it be worth signing up to this?

1 like
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Hidden
HiddenGraduate10
in reply to daz1874

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!

1 like
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Guy_M
Guy_MGraduate10
in reply to roseabi

Did my first 10k this morning πŸ₯³ 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 😁

1 like
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roseabi
roseabiAdministrator
in reply to Guy_M

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

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Billoo10

I’m in!

2 likes
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roseabi
roseabiAdministrator
in reply to Billoo10

Welcome to the Magic Plan!!!

Reply
Sparkest
SparkestGraduate10

Yes please!

2 likes
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roseabi
roseabiAdministrator
in reply to Sparkest

Welcome to the Magic Plan!!!

1 like
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PinkFlipFlops

I’m in please! I’m going to give distance a go (I think!) πŸ˜„

2 likes
Reply
roseabi
roseabiAdministrator
in reply to PinkFlipFlops

You can do it!!! Welcome to the Magic Plan 😊😊😊

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Elsie1980

Hallo! Please add me to the list!

2 likes
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roseabi
roseabiAdministrator
in reply to Elsie1980

Welcome to the Magic Plan!!!

Reply
Jadzi

After doing c25k on my own, II would love to join please. Time not distance 😊

2 likes
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roseabi
roseabiAdministrator
in reply to Jadzi

Welcome to the Magic Plan!!!

Reply
Cantstopmenow
CantstopmenowGraduate10

Me too please. Can't wait!

I've been doing 2 x 5k runs each week and for the third run increasing time to 7k in 50 mins.

I'm feeling physically tired. I want to stop pushing myself and start the strengthening exercises.

2 likes
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roseabi
roseabiAdministrator
in reply to Cantstopmenow

Welcome to the Magic Plan!!!

Reply
Saxart

Yes please!

2 likes
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roseabi
roseabiAdministrator
in reply to Saxart

Welcome to the Magic Plan!!!

Reply
Windoze
WindozeGraduate10

Wow what an amazing amount of runners signing up for this! It's a great plan! Your all in safe hands!! Happy running!

3 likes
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roseabi
roseabiAdministrator
in reply to Windoze

Thanks Windoze! xxx

1 like
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anitatanner

Yes please

2 likes
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roseabi
roseabiAdministrator
in reply to anitatanner

Welcome to the Magic Plan!!!

Reply
Debs0987

Hi just graduated this month so I'd like to work towards 60min plan please πŸ™

2 likes
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roseabi
roseabiAdministrator
in reply to Debs0987

Welcome to the Magic Plan!!!

2 likes
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Maria13
Maria13Graduate10

Hi, please add me for the 60min plan.

2 likes
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roseabi
roseabiAdministrator
in reply to Maria13

Welcome to the Magic Plan!!!

Reply
Trish_S
Trish_SGraduate10

Me to please. I think will do distance.

2 likes
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roseabi
roseabiAdministrator
in reply to Trish_S

Welcome to the Magic Plan!!!

Reply
Haydnhor

Include me please.

2 likes
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roseabi
roseabiAdministrator
in reply to Haydnhor

Welcome to the Magic Plan!!!

Reply
Nightair

I’d like to join in please roseabi!

2 likes
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roseabi
roseabiAdministrator
in reply to Nightair

Welcome to the Magic Plan!!!

1 like
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Manxmezzo
ManxmezzoGraduate10

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.

2 likes
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roseabi
roseabiAdministrator
in reply to Manxmezzo

You should probably think about starting the plan halfway through, but it's up to you of course. Anyway, welcome to the Magic Plan!!!

2 likes
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Comfortnotspeed

I'm going for this 😊

2 likes
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roseabi
roseabiAdministrator
in reply to Comfortnotspeed

Welcome to the Magic Plan!!!

1 like
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Hidden
HiddenGraduate10
in reply to Comfortnotspeed

Yay! πŸ€— You'll love it.

1 like
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Tulipcat

I never thought I’d be saying this but I’m in!

3 likes
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roseabi
roseabiAdministrator
in reply to Tulipcat

Welcome to the Magic Plan!!!

1 like
Reply
Hidden
HiddenGraduate10
in reply to Tulipcat

Tulipcat! 😍 I know we follow each other.. Did you always have that AWESOME avatar? Love it. Welcome to the plan πŸ’—

1 like
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Tulipcat
Tulipcat
in reply to Hidden

Thanking you! I use Photoshop in my work, got bored, and did some magic on a picture of my cat!

2 likes
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FRM22
FRM2260minGraduate

60 minutes for me please

3 likes
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Gashead25

I think I need a challenge to keep me going so I’m in please.

2 likes
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roseabi
roseabiAdministrator
in reply to Gashead25

Welcome to the Magic Plan!!!

Reply
Run46
Run46Graduate10

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 πŸ‘πŸ˜Š

2 likes
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roseabi
roseabiAdministrator
in reply to Run46

Welcome to the Magic Plan!!!

1 like
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madness1

I am in and excited!!

2 likes
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roseabi
roseabiAdministrator
in reply to madness1

Added! Welcome to the Magic Plan!!!

Reply
Habley

Me please!

2 likes
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roseabi
roseabiAdministrator
in reply to Habley

Added! Welcome to the Magic Plan!!!

Reply
madness1

Hi Roseabi

I would love to join in with the bridge to 10k.

My 5k park runs are not that fast but vary from 45mins to 55 mins. Is that good enough? I need to build stamina, strength and distance....

3 likes
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roseabi
roseabiAdministrator
in reply to madness1

I have added you to the list! Yes, you'll be fine xxx

Reply
Hidden
HiddenGraduate10
in reply to madness1

Lots of familiar faces in this group! Welcome! πŸ’—

Reply
Centurions
Centurions60minGraduate

Can I sign up for the 26th August start date (timed). Thanks.

2 likes
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roseabi
roseabiAdministrator
in reply to Centurions

I have added you to the list! Be sure to look out for the Monday posts - follow me to get notifications 😊😊😊

2 likes
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Rowers

I'd like to give this another shot. I'm going to try time rather than distance and see where I get to. Thank you!

2 likes
Reply
roseabi
roseabiAdministrator
in reply to Rowers

Welcome back! xxx

Reply
clareabell
clareabellGraduate10

Count me in :-)

2 likes
Reply
roseabi
roseabiAdministrator
in reply to clareabell

Added! Welcome to the Magic Plan!!!

Reply
Cosmo501

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!

2 likes
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roseabi
roseabiAdministrator
in reply to Cosmo501

Welcome back 😊 You can do it!!!!

1 like
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Cosmo501
Cosmo501
in reply to roseabi

Thank you 😊 I can only try!!

1 like
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Gottorun

I’m in please for the time rather than distance. Graduated C25K end of June and ready for the next challenge!

2 likes
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roseabi
roseabiAdministrator
in reply to Gottorun

Added! Welcome to the Magic Plan!!!

1 like
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Hidden
HiddenGraduate10
in reply to Gottorun

Welcome!

Reply
Kalessin
Kalessin60minGraduate

I'm in!

2 likes
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roseabi
roseabiAdministrator
in reply to Kalessin

Added! Welcome to the Magic Plan!!!

Reply
Hidden
HiddenGraduate10

Oh my gosh! I've missed my first day at work! πŸ‘” How embarrassing!

WHOO-HOO! EXCITING! πŸ€— Welcome everyone! πŸ’—πŸ’—πŸ’—

1 like
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roseabi
roseabiAdministrator
in reply to Hidden

πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜˜

1 like
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Packer-punc

Hi I’d like to be part of it too. Please add me to the list

2 likes
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ArnoldAx

Yeah!!! You’re here!!

Reply
Packer-punc

Great I’m really looking forward to the challenge

Reply
roseabi
roseabiAdministrator
in reply to Packer-punc

Added! Welcome to the plan xx

Reply
Hu453ta

Hi please can I join you for the 60 minute plan.

2 likes
Reply
roseabi
roseabiAdministrator
in reply to Hu453ta

Added! Welcome to the Plan xxx

Reply
LUHAN

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

2 likes
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roseabi
roseabiAdministrator
in reply to LUHAN

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

1 like
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LUHAN
LUHAN
in reply to roseabi

That sounds great thankyou!

1 like
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IrvingWashington

Hi, can I join in?

1 like
Reply
roseabi
roseabiAdministrator
in reply to IrvingWashington

Sure! Welcome to the Magic Plan!!!

Reply
RunRunRun13
RunRunRun13Graduate10

I know I’ve already just graduated and got my 10K badge but need motivation and a plan so count me in again please ! πŸƒβ€β™€οΈ

1 like
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Hidden
HiddenGraduate10
in reply to RunRunRun13

Whoo-hoo! Welcome again! πŸ’—πŸƒβ€β™€οΈ.. You just can't get enough!

2 likes
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RunRunRun13
RunRunRun13Graduate10
in reply to Hidden

Ha ha ! Love that song and definitely my era (big hair and leg warmers) 🀣🎢

Need structure and support - not talking about underwear either πŸ‘

1 like
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roseabi
roseabiAdministrator
in reply to RunRunRun13

Sign up for a 10K race, and come join us over at the racing forum! xxx

healthunlocked.com/marathon...

1 like
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RunRunRun13
RunRunRun13Graduate10
in reply to roseabi

Ok thank you 😘

1 like
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OMGc25k

Sign me up please. Aiming for 60 minutes. Thanks!

1 like
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Hidden
HiddenGraduate10
in reply to OMGc25k

Awesome! Welcome. πŸ€—

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FairyTales

Hi there ! I want join runs.

1 like
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roseabi
roseabiAdministrator
in reply to FairyTales

Added! Welcome to the Magic Gang!!!

1 like
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FairyTales
FairyTales
in reply to roseabi

Thank you :)

Reply
Karenshann

I’m thinking about it

1 like
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roseabi
roseabiAdministrator
in reply to Karenshann

πŸ’—

Reply
Karenshann
Karenshann
in reply to roseabi

Thank you Roseabi, I am not running confidently for 30 minutes 3 times a week just yet. I am building on that at the moment.

Will you be starting again at another date?

Reply
Cantersmum

I am up for this (providing my sore shoulder has righted itself by then)

1 like
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roseabi
roseabiAdministrator
in reply to Cantersmum

Added! Welcome to the Magic Gang!!!

Reply
MCVB
MCVB
in reply to roseabi

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! πŸ‘βœŒοΈ

1 like
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roseabi
roseabiAdministrator
in reply to MCVB

Fabulous - welcome to the Magic Posse!!!

Reply
JSH1710

I would like to join too please.

1 like
Reply
roseabi
roseabiAdministrator
in reply to JSH1710

Added! Welcome to the Magic Plan!!!

Reply
Musabini

Include me in

1 like
Reply
roseabi
roseabiAdministrator
in reply to Musabini

Added! Welcome to the Magic Plan!!!

Reply
dawnrunner

I am in, for the time not the distance. Thanks!

1 like
Reply
roseabi
roseabiAdministrator
in reply to dawnrunner

Added! Welcome to the Magic Plan!!!

Reply
Lizzisforliving
LizzisforlivingGraduate10

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.

Thanks in advance, and see you all on Monday.

Love Lizz

Xxx

1 like
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roseabi
roseabiAdministrator
in reply to Lizzisforliving

All will of course be revealed as we go along, but for a preview, scroll down this post and you will find links to simple explanations of all xx:

healthunlocked.com/bridgeto...

1 like
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Lizzisforliving
LizzisforlivingGraduate10
in reply to roseabi

Oops, I was being impatient. Thank you. X

1 like
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roseabi
roseabiAdministrator
in reply to Lizzisforliving

You are being awesome! Looking forward to seeing how you get on xxx

Reply
MelwynD

Hi, can you share the link to the NHS warm-up and cool-down exercises? I currently do some exercises, but interested to see what NHS recommends.

2 likes
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Lizzisforliving
LizzisforlivingGraduate10
in reply to MelwynD

I found these in another post, but I don’t know whose, so apologies for not crediting the person.

nhs.uk/live-well/exercise/h...

nhs.uk/live-well/exercise/h...

Xxx

2 likes
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MelwynD

Thanks

1 like
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sTrongFuse
sTrongFuseGraduate10

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...

What have you done to me?

2 likes
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roseabi
roseabiAdministrator
in reply to sTrongFuse

I have given you the keys to power 😊😊😊

Welcome to the Magic Plan!!!!

Reply
MelwynD

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).

1 like
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roseabi
roseabiAdministrator
in reply to MelwynD

Welcome to the Magic Plan!!!!

Reply
MariaReynolds

Distance run for me please. Slower than slow but I just keep on going. Just hope it's not too hot Monday.

1 like
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roseabi
roseabiAdministrator
in reply to MariaReynolds

Welcome to the Magic Plan!!!!

Reply
Zest

Hi roseabi

I'd like to try this. Please could you add me as well.

I think I'd like to try to run for 60 minutes as my goal.

Many thanks,

Zest :-)

1 like
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roseabi
roseabiAdministrator
in reply to Zest

Welcome to the Magic Plan!!!!

1 like
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ElizaDolittle

I’d like to join but on holiday till next weekend. Can I pick it up next weekend? Can currently run 6k in about 40 minutes. Many thanks

1 like
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roseabi
roseabiAdministrator
in reply to ElizaDolittle

Yes, you can join in any time! Welcome to the Magic Plan!!!!

Reply
Fleetnot

Hi, I'm interested.

1 like
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roseabi
roseabiAdministrator
in reply to Fleetnot

I've added you to my list - go for it!!! 😊😊😊

Reply
roseabi
roseabiAdministrator

83 Magic Runners so far!!! 😊😊😊

1 like
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Ricochet1

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?!

1 like
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roseabi
roseabiAdministrator
in reply to Ricochet1

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

Reply
MelwynD
MelwynD
in reply to roseabi

Good to know the shorter runs are for intervals. I can manage only 1 interval in the longer run. I'm already in week 2 due to an upcoming 10K.

Reply
Ricochet1

Also can I switch runs around? Or should I stick to shirt, 30 mins, then longer run? Questions questions!

1 like
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roseabi
roseabiAdministrator
in reply to Ricochet1

The runs can be done in any order each week.

Reply
Ricochet1

Short not shirt!

1 like
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Sunshinelibra

I will try the plan

1 like
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roseabi
roseabiAdministrator
in reply to Sunshinelibra

I've added you to the list! Welcome to the Magic Plan!!! New post coming Monday 26th 😊😊😊

Reply
Carowood

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!!!!

1 like
Reply
roseabi
roseabiAdministrator
in reply to Carowood

I've added you to the list! Welcome to the Magic Plan!!! New post coming Monday 26th 😊😊😊

Reply
Hakes

Yes please!

1 like
Reply
roseabi
roseabiAdministrator
in reply to Hakes

I've added you to the list! Welcome to the Magic Plan!!! New post coming Monday 26th 😊😊😊

Reply
Becky2019
Becky2019Graduate10

I'm in... eeek!

1 like
Reply
roseabi
roseabiAdministrator
in reply to Becky2019

I've added you to the list! Welcome to the Magic Plan!!! New post coming Monday 26th.

Don't be scared, it's fun 😊😊😊

Reply
Lynnys74r

Can I join please. I’m going for distance as I’ve signed up for a 10k at the end of September πŸƒβ€β™€οΈπŸ˜©πŸ˜…

1 like
Reply
roseabi
roseabiAdministrator
in reply to Lynnys74r

Awesome! I've added you to the list. Welcome to the Magic Plan!!! New post coming Monday 26th 😊😊😊

1 like
Reply
Lynnys74r
Lynnys74r
in reply to roseabi

Thanks I’m nervously excited to get going!

1 like
Reply
Eilnbai
Eilnbai60minGraduate

Add me please for 60 mins plan.

1 like
Reply
roseabi
roseabiAdministrator
in reply to Eilnbai

I've added you to the list! Welcome to the Magic Plan!!! New post coming Monday 26th 😊😊😊

Reply
Sidl3y

Please can I join in this - I'd like to follow the 60min plan x

1 like
Reply
roseabi
roseabiAdministrator
in reply to Sidl3y

I've added you to the list! Welcome to the Magic Plan!!! New post is on it's way...

Reply
ChocolateSpaniel

Can I please be added to the time plan - thank you x

1 like
Reply
roseabi
roseabiAdministrator
in reply to ChocolateSpaniel

I've added you to the list! Welcome to the Magic Plan!!! New post is on it's way...

Reply
Seuzan

Please count me in too! Thank you 😊

1 like
Reply
roseabi
roseabiAdministrator
in reply to Seuzan

I've added you to the list! Welcome to the Magic Plan!!! New post is on it's way...

1 like
Reply
thenewbie
thenewbieGraduate10

Could you please add me in as well! :)

1 like
Reply
roseabi
roseabiAdministrator
in reply to thenewbie

I've added you to the list! Welcome to the Magic Plan!!!

The latest post is up now: healthunlocked.com/bridgeto...

1 like
Reply
Skeg
SkegGraduate10

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?

1 like
Reply
roseabi
roseabiAdministrator
in reply to Skeg

Sure you are! I've added you to the list 😊 Welcome to the Magic Plan!!!

The latest post is up now: healthunlocked.com/bridgeto...

Reply
JaoJao
JaoJaoGraduate10

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 :)

2 likes
Reply
roseabi
roseabiAdministrator
in reply to JaoJao

Well done! The new post is up now: healthunlocked.com/bridgeto...

Reply
Jilpy

Hi,

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 🀞🏻

3 likes
Reply
roseabi
roseabiAdministrator
in reply to Jilpy

I've added you to the list! Welcome to the Magic Plan!!!

The latest post is up now: healthunlocked.com/bridgeto...

Reply
Justkeepbrrathing
Justkeepbrrathing60minGraduate

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?

1 like
Reply
roseabi
roseabiAdministrator
in reply to Justkeepbrrathing

Yes, I'd start the plan halfway through if I were you.

Anyway, I've added you to the list! Welcome to the Magic Plan!!!

The latest post is up now: healthunlocked.com/bridgeto...

Reply
Fatgirlslim19
Fatgirlslim1960minGraduate

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... πŸ€·β€β™€οΈ either way I'm really looking forward to getting back out!

1 like
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roseabi
roseabiAdministrator
in reply to Fatgirlslim19

I think it should be cooler by Thursday - good luck!

1 like
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Lynnys74r

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 πŸƒβ€β™€οΈ

1 like
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roseabi
roseabiAdministrator
in reply to Lynnys74r

Fabulous - well done for the run and for joining the club!!

The latest Magic post is here: healthunlocked.com/bridgeto...

1 like
Reply
Flapjack19
Flapjack19Graduate10

I’m in! πŸ‘πŸ»

1 like
Reply
roseabi
roseabiAdministrator
in reply to Flapjack19

Added - and guess what? You are the 100th person I have put on the list - sorry, no prize though 😊😊😊

Welcome to the Magic Plan! Please see the latest post here: healthunlocked.com/bridgeto...

1 like
Reply
Dingle73
Dingle7360minGraduate

I’m in, doing the distance this time - 5k completes already πŸ‘

1 like
Reply
roseabi
roseabiAdministrator
in reply to Dingle73

Welcome to the Magic Plan!!!!

Reply
DianeU

Hope it’s not too late to join but I would like to tag along please?

1 like
Reply
roseabi
roseabiAdministrator
in reply to DianeU

Certainly - welcome to the Magic Plan!!!

The Week 2 post is up now: healthunlocked.com/bridgeto...

Reply
Pinkypimkie

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...πŸ˜…

1 like
Reply
roseabi
roseabiAdministrator
in reply to Pinkypimkie

Welcome to the Magic Plan!

You can join any time, and take as long as you like 😊😊😊

Latest post is here: healthunlocked.com/bridgeto...

Reply
Runningfever

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

1 like
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