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

Bridge to 10K

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

roseabi profile image
roseabi
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...

youtu.be/M_cQhHHHwdo

NB the date she gives is of course wrong, and she doesn't mention the 60-minute plan - but we ARE doing it! 😊

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roseabi profile image
roseabi
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267 Replies
β€’
Dimi3is profile image
Dimi3is

I am in!

roseabi profile image
roseabiβ€’ in reply toDimi3is

Welcome! xx

Dimi3is profile image
Dimi3isβ€’ in reply toroseabi

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?

roseabi profile image
roseabiβ€’ in reply toDimi3is

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

Dimi3is profile image
Dimi3isβ€’ in reply toroseabi

Parkrun = c25k+ stamina ?

roseabi profile image
roseabiβ€’ in reply toDimi3is

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 😊

Dimi3is profile image
Dimi3isβ€’ in reply toroseabi

Thank you for your reply and support!

SlowLoris profile image
SlowLoris

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

roseabi profile image
roseabiβ€’ in reply toSlowLoris

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

Pulped profile image
Pulped

Yes please!

roseabi profile image
roseabiβ€’ in reply toPulped

Gotcha! Welcome to the Magic Gang 😊😊😊

Lizzisforliving profile image
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.

roseabi profile image
roseabiβ€’ in reply toLizzisforliving

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

Lizzisforliving profile image
LizzisforlivingGraduate10β€’ in reply toroseabi

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

Hi. I’d like to run 10K please.

roseabi profile image
roseabiβ€’ in reply to

You can do it! Added xx

β€’ in reply toroseabi

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!!!

sTrongFuse profile image
sTrongFuseGraduate10β€’ in reply to

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.

β€’ in reply tosTrongFuse

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

sTrongFuse profile image
sTrongFuseGraduate10β€’ in reply to

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.

β€’ in reply tosTrongFuse

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.

sTrongFuse profile image
sTrongFuseGraduate10β€’ in reply to

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.

β€’ in reply tosTrongFuse

Thanks

roseabi profile image
roseabiβ€’ in reply to

support.mapmyfitness.com/hc...

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

β€’ in reply toroseabi

Fantastic thank you.

Davo123 profile image
Davo12360minGraduate

I’m in...defo!!

roseabi profile image
roseabiβ€’ in reply toDavo123

Yay! Welcome xx

ArnoldAx profile image
ArnoldAx

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

roseabi profile image
roseabiβ€’ in reply toArnoldAx

Awesome, welcome to the Magic Group! xx

Ethelbert profile image
EthelbertGraduate10

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!!

roseabi profile image
roseabiβ€’ in reply toEthelbert

Looking forward to seeing how you get on xx

Ethelbert profile image
EthelbertGraduate10β€’ in reply toroseabi

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 :)

Glynis1 profile image
Glynis1Graduate10

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

roseabi profile image
roseabiβ€’ in reply toGlynis1

Woohoo! Welcome back 😊😊😊

Pennysian profile image
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.

roseabi profile image
roseabiβ€’ in reply toPennysian

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

Pennysian profile image
Pennysian60minGraduateβ€’ in reply toroseabi

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

Purpleloulou27 profile image
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!

roseabi profile image
roseabiβ€’ in reply toPurpleloulou27

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

Puddocks profile image
Puddocks

Hi,

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

roseabi profile image
roseabiβ€’ in reply toPuddocks

Awesome - welcome aboard!! xx

Puddocks profile image
Puddocksβ€’ in reply toroseabi

Thanks-looking forward to this

Alissum profile image
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.

roseabi profile image
roseabiβ€’ in reply toAlissum

Hi Ali, so sorry to hear about your troubles xxx

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

Aspire24 profile image
Aspire24Graduate10

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

roseabi profile image
roseabiβ€’ in reply toAspire24

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

grumpyoldgirl profile image
grumpyoldgirl

OK I'm in (again!)

roseabi profile image
roseabiβ€’ in reply togrumpyoldgirl

Welcome back! xxx

Klola profile image
Klola

Can I be added please

roseabi profile image
roseabiβ€’ in reply toKlola

You certainly can - welcome! xx

bigmo1 profile image
bigmo160minGraduate

And me please

roseabi profile image
roseabiβ€’ in reply tobigmo1

Welcome to the Magic Posse 😊😊😊

spike07 profile image
spike07

Please add me for the 60 minute plan!

roseabi profile image
roseabiβ€’ in reply tospike07

You are in - welcome! xx

spike07 profile image
spike07β€’ in reply toroseabi

Thank you!

Sharuns profile image
SharunsGraduate10

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

roseabi profile image
roseabiβ€’ in reply toSharuns

Welcome to the Magic Plan!!!

Snail_pace profile image
Snail_pace

Please can I join you

roseabi profile image
roseabiβ€’ in reply toSnail_pace

Of course! Welcome to the Magic Plan!!!

getlessfat profile image
getlessfat

Count me in!

roseabi profile image
roseabiβ€’ in reply togetlessfat

Welcome to the Magic Plan!!!

Jogunlikely profile image
Jogunlikely

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

roseabi profile image
roseabiβ€’ in reply toJogunlikely

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

Seaside22 profile image
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!

roseabi profile image
roseabiβ€’ in reply toSeaside22

Welcome to the Magic Plan!!!

Redcare profile image
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.

roseabi profile image
roseabiβ€’ in reply toRedcare

Welcome to the Magic Plan!!!

Fatgirlslim19 profile image
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?

roseabi profile image
roseabiβ€’ in reply toFatgirlslim19

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

Fatgirlslim19 profile image
Fatgirlslim1960minGraduateβ€’ in reply toroseabi

Thank you roseabi.

β€’ in reply toFatgirlslim19

YAY! πŸƒβ€β™€οΈ

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!

roseabi profile image
roseabiβ€’ in reply tospectrumismagenta

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

spectrumismagenta profile image
spectrumismagentaβ€’ in reply toroseabi

Awesome, thanks!

steviej99 profile image
steviej99Graduate10

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 🀞🀞

roseabi profile image
roseabiβ€’ in reply tosteviej99

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

Chocomom profile image
ChocomomGraduate10

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

roseabi profile image
roseabiβ€’ in reply toChocomom

Yay! Welcome to the Magic Plan!!!

Centurions profile image
Centurions60minGraduate

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

roseabi profile image
roseabiβ€’ in reply toCenturions

Welcome to the Magic Plan!!!

FRM22 profile image
FRM22Graduate10

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

roseabi profile image
roseabiβ€’ in reply toFRM22

Welcome to the Magic Plan!!!

Plodplod profile image
Plodplod

Perfect timing, thanks!

roseabi profile image
roseabiβ€’ in reply toPlodplod

Welcome to the Magic Plan!!!

Flyinghigh100 profile image
Flyinghigh100Graduate10

Me please!

roseabi profile image
roseabiβ€’ in reply toFlyinghigh100

Welcome to the Magic Plan!!!

Duggee profile image
Duggee

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

Yikes, What have I just done?! Haha

roseabi profile image
roseabiβ€’ in reply toDuggee

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

sTrongFuse profile image
sTrongFuseGraduate10β€’ in reply toDuggee

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.

Julia187 profile image
Julia187Graduate10β€’ in reply tosTrongFuse

Ditto :)

alisonr54 profile image
alisonr54

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

roseabi profile image
roseabiβ€’ in reply toalisonr54

Welcome to the Magic Plan!!!

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

roseabi profile image
roseabiβ€’ in reply to

Welcome to the Magic Plan!!!

Guy_M profile image
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˜€

roseabi profile image
roseabiβ€’ in reply toGuy_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!!!

daz1874 profile image
daz1874β€’ in reply toroseabi

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?

β€’ in reply todaz1874

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!

Guy_M profile image
Guy_MGraduate10β€’ in reply toroseabi

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 😁

roseabi profile image
roseabiβ€’ in reply toGuy_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

Billoo10 profile image
Billoo10

I’m in!

roseabi profile image
roseabiβ€’ in reply toBilloo10

Welcome to the Magic Plan!!!

Running-nana profile image
Running-nanaGraduate10

Yes please!

roseabi profile image
roseabiβ€’ in reply toRunning-nana

Welcome to the Magic Plan!!!

PinkFlipFlops profile image
PinkFlipFlops

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

roseabi profile image
roseabiβ€’ in reply toPinkFlipFlops

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

Elsie1980 profile image
Elsie1980Graduate10

Hallo! Please add me to the list!

roseabi profile image
roseabiβ€’ in reply toElsie1980

Welcome to the Magic Plan!!!

Jadzi profile image
Jadzi

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

roseabi profile image
roseabiβ€’ in reply toJadzi

Welcome to the Magic Plan!!!

Cantstopmenow profile image
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.

roseabi profile image
roseabiβ€’ in reply toCantstopmenow

Welcome to the Magic Plan!!!

Saxart profile image
SaxartGraduate10

Yes please!

roseabi profile image
roseabiβ€’ in reply toSaxart

Welcome to the Magic Plan!!!

Windoze profile image
WindozeGraduate10

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

roseabi profile image
roseabiβ€’ in reply toWindoze

Thanks Windoze! xxx

anitatanner profile image
anitatanner

Yes please

roseabi profile image
roseabiβ€’ in reply toanitatanner

Welcome to the Magic Plan!!!

Debs0987 profile image
Debs0987

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

roseabi profile image
roseabiβ€’ in reply toDebs0987

Welcome to the Magic Plan!!!

Maria13 profile image
Maria13Graduate10

Hi, please add me for the 60min plan.

roseabi profile image
roseabiβ€’ in reply toMaria13

Welcome to the Magic Plan!!!

Trish_S profile image
Trish_SGraduate10

Me to please. I think will do distance.

roseabi profile image
roseabiβ€’ in reply toTrish_S

Welcome to the Magic Plan!!!

Haydnhor profile image
Haydnhor

Include me please.

roseabi profile image
roseabiβ€’ in reply toHaydnhor

Welcome to the Magic Plan!!!

Nightair profile image
Nightair

I’d like to join in please roseabi!

roseabi profile image
roseabiβ€’ in reply toNightair

Welcome to the Magic Plan!!!

Manxmezzo profile image
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.

roseabi profile image
roseabiβ€’ in reply toManxmezzo

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

Comfortnotspeed profile image
ComfortnotspeedGraduate10

I'm going for this 😊

roseabi profile image
roseabiβ€’ in reply toComfortnotspeed

Welcome to the Magic Plan!!!

β€’ in reply toComfortnotspeed

Yay! πŸ€— You'll love it.

Tulipcat profile image
Tulipcat

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

roseabi profile image
roseabiβ€’ in reply toTulipcat

Welcome to the Magic Plan!!!

β€’ in reply toTulipcat

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

Tulipcat profile image
Tulipcatβ€’ in reply to

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

FRM22 profile image
FRM22Graduate10

60 minutes for me please

Gashead25 profile image
Gashead25

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

roseabi profile image
roseabiβ€’ in reply toGashead25

Welcome to the Magic Plan!!!

Run46 profile image
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

roseabi profile image
roseabiβ€’ in reply toRun46

Welcome to the Magic Plan!!!

madness1 profile image
madness1

I am in and excited!!

roseabi profile image
roseabiβ€’ in reply tomadness1

Added! Welcome to the Magic Plan!!!

Habley profile image
Habley

Me please!

roseabi profile image
roseabiβ€’ in reply toHabley

Added! Welcome to the Magic Plan!!!

madness1 profile image
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....

roseabi profile image
roseabiβ€’ in reply tomadness1

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

β€’ in reply tomadness1

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

Centurions profile image
Centurions60minGraduate

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

roseabi profile image
roseabiβ€’ in reply toCenturions

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

Rowers profile image
RowersGraduate10

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!

roseabi profile image
roseabiβ€’ in reply toRowers

Welcome back! xxx

clareabell profile image
clareabellGraduate10

Count me in :-)

roseabi profile image
roseabiβ€’ in reply toclareabell

Added! Welcome to the Magic Plan!!!

Cosmo501 profile image
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!

roseabi profile image
roseabiβ€’ in reply toCosmo501

Welcome back 😊 You can do it!!!!

Cosmo501 profile image
Cosmo501β€’ in reply toroseabi

Thank you 😊 I can only try!!

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

roseabi profile image
roseabiβ€’ in reply to

Added! Welcome to the Magic Plan!!!

β€’ in reply to

Welcome!

Kalessin profile image
KalessinGraduate10

I'm in!

roseabi profile image
roseabiβ€’ in reply toKalessin

Added! Welcome to the Magic Plan!!!

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

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

roseabi profile image
roseabiβ€’ in reply to

πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜˜

Packer-punc profile image
Packer-punc

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

ArnoldAx profile image
ArnoldAxβ€’ in reply toPacker-punc

Yeah!!! You’re here!!

Packer-punc profile image
Packer-puncβ€’ in reply toArnoldAx

Great I’m really looking forward to the challenge

roseabi profile image
roseabiβ€’ in reply toPacker-punc

Added! Welcome to the plan xx

Hu453ta profile image
Hu453ta

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

roseabi profile image
roseabiβ€’ in reply toHu453ta

Added! Welcome to the Plan xxx

LUHAN profile image
LUHANGraduate10

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

roseabi profile image
roseabiβ€’ in reply toLUHAN

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

LUHAN profile image
LUHANGraduate10β€’ in reply toroseabi

That sounds great thankyou!

IrvingWashington profile image
IrvingWashingtonGraduate10

Hi, can I join in?

roseabi profile image
roseabiβ€’ in reply toIrvingWashington

Sure! Welcome to the Magic Plan!!!

RunRunRun13 profile image
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

β€’ in reply toRunRunRun13

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

youtube.com/watch?v=_6FBfAQ...

RunRunRun13 profile image
RunRunRun13Graduate10β€’ in reply to

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

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

roseabi profile image
roseabiβ€’ in reply toRunRunRun13

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

healthunlocked.com/marathon...

RunRunRun13 profile image
RunRunRun13Graduate10β€’ in reply toroseabi

Ok thank you 😘

OMGc25k profile image
OMGc25k60minGraduate

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

β€’ in reply toOMGc25k

Awesome! Welcome. πŸ€—

FairyTales profile image
FairyTales60minGraduate

Hi there ! I want join runs.

roseabi profile image
roseabiβ€’ in reply toFairyTales

Added! Welcome to the Magic Gang!!!

FairyTales profile image
FairyTales60minGraduateβ€’ in reply toroseabi

Thank you :)

Karenshann profile image
Karenshann

I’m thinking about it

roseabi profile image
roseabiβ€’ in reply toKarenshann

πŸ’—

Karenshann profile image
Karenshannβ€’ in reply toroseabi

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?

Cantersmum profile image
Cantersmum

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

roseabi profile image
roseabiβ€’ in reply toCantersmum

Added! Welcome to the Magic Gang!!!

β€’ in reply toroseabi

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

roseabi profile image
roseabiβ€’ in reply to

Fabulous - welcome to the Magic Posse!!!

JSH1710 profile image
JSH1710

I would like to join too please.

roseabi profile image
roseabiβ€’ in reply toJSH1710

Added! Welcome to the Magic Plan!!!

Musabini profile image
Musabini

Include me in

roseabi profile image
roseabiβ€’ in reply toMusabini

Added! Welcome to the Magic Plan!!!

dawnrunner profile image
dawnrunner

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

roseabi profile image
roseabiβ€’ in reply todawnrunner

Added! Welcome to the Magic Plan!!!

Lizzisforliving profile image
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

roseabi profile image
roseabiβ€’ in reply toLizzisforliving

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...

Lizzisforliving profile image
LizzisforlivingGraduate10β€’ in reply toroseabi

Oops, I was being impatient. Thank you. X

roseabi profile image
roseabiβ€’ in reply toLizzisforliving

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

MelwynD profile image
MelwynDβ€’ in reply toLizzisforliving

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.

Lizzisforliving profile image
LizzisforlivingGraduate10β€’ in reply toMelwynD

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

MelwynD profile image
MelwynDβ€’ in reply toLizzisforliving

Thanks

sTrongFuse profile image
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?

roseabi profile image
roseabiβ€’ in reply tosTrongFuse

I have given you the keys to power 😊😊😊

Welcome to the Magic Plan!!!!

MelwynD profile image
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).

roseabi profile image
roseabiβ€’ in reply toMelwynD

Welcome to the Magic Plan!!!!

MariaReynolds profile image
MariaReynolds

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

roseabi profile image
roseabiβ€’ in reply toMariaReynolds

Welcome to the Magic Plan!!!!

Zest profile image
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 :-)

roseabi profile image
roseabiβ€’ in reply toZest

Welcome to the Magic Plan!!!!

ElizaDolittle profile image
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

roseabi profile image
roseabiβ€’ in reply toElizaDolittle

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

Fleetnot profile image
FleetnotGraduate10

Hi, I'm interested.

roseabi profile image
roseabiβ€’ in reply toFleetnot

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

roseabi profile image
roseabi

83 Magic Runners so far!!! 😊😊😊

Ricochet1 profile image
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?!

roseabi profile image
roseabiβ€’ in reply toRicochet1

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

MelwynD profile image
MelwynDβ€’ in reply toroseabi

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.

Ricochet1 profile image
Ricochet1

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

roseabi profile image
roseabiβ€’ in reply toRicochet1

The runs can be done in any order each week.

Ricochet1 profile image
Ricochet1

Short not shirt!

Sunshinelibra profile image
Sunshinelibra

I will try the plan

roseabi profile image
roseabiβ€’ in reply toSunshinelibra

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

Carowood profile image
CarowoodGraduate10

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!!!!

roseabi profile image
roseabiβ€’ in reply toCarowood

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

Hakes profile image
Hakes

Yes please!

roseabi profile image
roseabiβ€’ in reply toHakes

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

Becky2019 profile image
Becky2019Graduate10

I'm in... eeek!

roseabi profile image
roseabiβ€’ in reply toBecky2019

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

Don't be scared, it's fun 😊😊😊

Lynnys74r profile image
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˜…

roseabi profile image
roseabiβ€’ in reply toLynnys74r

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

Lynnys74r profile image
Lynnys74rβ€’ in reply toroseabi

Thanks I’m nervously excited to get going!

Eilnbai profile image
Eilnbai60minGraduate

Add me please for 60 mins plan.

roseabi profile image
roseabiβ€’ in reply toEilnbai

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

Sidl3y profile image
Sidl3y

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

roseabi profile image
roseabiβ€’ in reply toSidl3y

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

ChocolateSpaniel profile image
ChocolateSpaniel

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

roseabi profile image
roseabiβ€’ in reply toChocolateSpaniel

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

Seuzan profile image
Seuzan

Please count me in too! Thank you 😊

roseabi profile image
roseabiβ€’ in reply toSeuzan

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

thenewbie profile image
thenewbieGraduate10

Could you please add me in as well! :)

roseabi profile image
roseabiβ€’ in reply tothenewbie

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

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

Skeg profile image
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?

roseabi profile image
roseabiβ€’ in reply toSkeg

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

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

JaoJao profile image
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 :)

roseabi profile image
roseabiβ€’ in reply toJaoJao

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

Jilpy profile image
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 🀞🏻

roseabi profile image
roseabiβ€’ in reply toJilpy

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

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

Justkeepbrrathing profile image
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?

roseabi profile image
roseabiβ€’ in reply toJustkeepbrrathing

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...

Fatgirlslim19 profile image
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!

roseabi profile image
roseabiβ€’ in reply toFatgirlslim19

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

Lynnys74r profile image
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

roseabi profile image
roseabiβ€’ in reply toLynnys74r

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

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

Flapjack19 profile image
Flapjack19Graduate10

I’m in! πŸ‘πŸ»

roseabi profile image
roseabiβ€’ in reply toFlapjack19

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...

Dingle73 profile image
Dingle7360minGraduate

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

roseabi profile image
roseabiβ€’ in reply toDingle73

Welcome to the Magic Plan!!!!

DianeU profile image
DianeU

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

roseabi profile image
roseabiβ€’ in reply toDianeU

Certainly - welcome to the Magic Plan!!!

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

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˜…

roseabi profile image
roseabiβ€’ in reply to

Welcome to the Magic Plan!

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

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

Runningfever profile image
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

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