Hi there, Magic Runners!!!
Welcome to Week 1 of Ju-Ju's Magic Running Plan! We will be working together through an 8 week training plan with the goal of running 10 km, OR for a total time of 60 minutes!!!!
★ YOU CAN START THE PLAN AT ANY TIME - please comment below if you would like to join in the fun!
I hope you're all feeling excited about the next 8 weeks - it's going to be great 😊😊😊
💥 I will be posting each Monday, and will include a link to a pinned post containing all the MAGIC PLAN INFORMATION:
We've had an AMAZING response to last week's post, and I have made a LIST of all you Magic Runners here:
I hope you will join in the discussion each week with your questions, advice, and support - and keep one another accountable 💗
Let's get right to it 😄
💥 This week's runs:
Distance runs ( to be completed in any length of time, and in any order you wish)
Timed runs ( for those not yet ready to do the distances in the 10k Plan. Can be run in any order)
★ 15 minutes
★ 30 minutes
★ 35 minutes
★★ MIXING UP YOUR RUNS - LONG SLOW RUN, INTERVALS, PARKRUN etc.★★
I have had a few questions about doing different workouts within this plan.
★ A lot of people like to take the 5K run as a parkrun - that's fine (although please remember to volunteer occasionally!).
★ The LONGEST RUN should be taken at a slow steady pace, one where you can imagine being able to hold a conversation
★ Also, we suggest that if you would like to try some INTERVALS TRAINING, the shortest run is ideal for this. I will talk more about intervals in a later post, but in the meantime please check out the links in the INFO POST.
💥 This week's STRENGTH EXERCISE:
Each week (except for Week 5, where we will take a well-earned break! And Week 8, where we will too excited to do a strength workout:), I will introduce a new strength workout for you to try. These are optional, but I strongly recommend you give them a try!!! Including regular strength work in your routine will help you become a better and healthier runner.
★★ You can start to combine the exercises as you go along OR you may like to try adding all the exercises together to make a complete STRENGTH CIRCUIT 😊😊😊 See the links in the INFO POST★★
💥 This week's exercise is... THE PLANK!!!
I suggest you give planks a try this week! The plank is an amazing exercise that works the whole body, but particularly the core - including the back.
Planks are not easy, so if you are new to them I suggest you start small and build them up as you get stronger.
★ When should I plank?
I suggest that you do your planks as soon as you get home from your run - you'll be nice and warmed up, and dressed appropriately (although you may feel more comfortable if you remove your shoes and socks), and when you've finished you can have your shower and feel really awesome 😊😊😊
In later weeks, as we have gone through the other exercises, I am going to provide options for putting them all together into a more extensive strength workout, which you may wish to do on a non-running day.
★ How do I plank?
You'll need a stopwatch of some sort (I'm sure there's an app for that!), and I recommend you get something soft to put under your elbows. Working on a yoga mat is a good idea if you have one, but I find I manage fine just on the carpet with a thin cushion for my elbows.
I have put together a simple plank workout with illustrations that can be viewed here:
★ TRY TO HOLD EACH PLANK POSITION FOR 30 SECONDS. IF YOU ARE STRUGGLING TO DO THIS, SHORTEN THE TIME UNTIL YOU FEEL STRONGER ★
💥 A word from Ju-Ju- about the Magic Plan, Plankety-Planks, and treats 😄
For any of you who don't know her, Ju-Ju is the admin who started the Magic Running Plan. She is currently taking some time away from Health Unlocked due to work commitments, and I am looking after the Magic Plan until her return.
I will share one of her lovely videos each week - regarding this one I'd like to add that Ju has upped her planking game considerably in the months since she posted this 😊
Happy running all!!!
August 26th, 2019