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:
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)
★ 2.5k
★ 5k
★ 5.5k
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 😊
To view profiles and participate in discussions please or .
175 Replies
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Hi. I’m really looking forward to this plan and chatting with everyone, it looks great.
I started this morning with a planned 5.5k run as weekends will be when I do the long run but as we have a day off I decide to crack on. I actually ended up doing 6.6k because I hadn’t quite worked my app out correctly and would have ended my run in a strange place. Anyway have now set it to tell me when I do each .5k.
My next one will be the 2.5k and I downloaded the jog, run, sprint app as suggested so will have a go at that.
Hiya, I've just finished week 6 because it's taking me so long, so I'll be joining again to carry on and finish it! I've been rubbish at doing the strength exercises after the first couple of weeks though 😬
I am so excited that I ll participate to this magic plan as well as with the support from the administrators and the other members of this forum. Actually recently I sent a mail to our government where I describe this program and its benefits to me and I suggested to create something like this in greek!
My running story so far: I graduated C25K 6 weeks ago with a record of 4.18K in 30 min Then I started 3 weeks of consolidation runs and finally managed to do 5K in 39:11. After that I started C25K+ runs for 3 weeks and my best record is with the stamina podcast 5K in 34:14!
My current plan: Eventhough I am satisfied with my progress in distance and speed I am not with my heart rate measurements that are about 84% on average of my highest rate in stepping stone podcasts and 89% in stamina ones. This Saturday is organized for the first time a 5K parkrun in Athens and this will be my first officially timed run! So this week I plan my first run to be for 15 min with an average 70-75% HRM and then a 35 min one with the same target and at the parkrun I ll wear my earphones with the stamina podcast and I am sure that I ll have new best record!
Hi I did the run for PC Harper this morning and combined the long run on this plan with a walk so that I completed the 7.605km. I actually in total ran just over 6.5 km as it was a flat route and I am used to hills so was much easier!
I’m in 2 minds about which option to take. 15 mins doesn’t seem enough (I’m a slow runner) but then keeping up with the distance in subsequent weeks seems daunting. Is it worth mixing it up and alternating between time and distance or is that a recipe for disaster ?
I’m not sure if this will be helpful but at first I too thought that the distance option was daunting. Then when I thought about how much extra I am running as a result of parkrun and midweek slow runs (36-49mins) it dawned on me that increasing duration wasn’t really going to be the challenge, so I’m going to do the plan distance based.
Another thing worth considering is to think about your end goal, why you want to do this plan? For me it’s to increase my Parkrun performance.
Duration increase would probably work better for you. If you run away with it I’m sure you could work on distance if you wanted to, I don’t think there are any hard and fast rules here, the plan seems so accommodating so let’s have fun with it xx
When I completed C25K I wasn't sure that I would be able to find the time to run 30 mins 3 times a week. I read a book about running and the author said that a 15 min run midweek can help maintain fitness. That comment helped me keep running over winter. I'll start with the distance but may have to change to time as the weeks progress as I'm not a fast runner.
You raise a good point about winter running, I’m making the most of the summer months to get more mileage in then winter hits I too expect I’ll have to do shorter runs, especially mid week 😥 ... good luck to us though xx
What running book did you read? I’ve been reading a few too x
I have been out for my long run this morning, feels great 👍 Forgot to do the planks though as I jumped straight in the shower when I finished. Might do them later tonight.
My next run this week will be the short run as I’m saving the 5K for parkrun. Good luck everyone!
I went early morning to dodge the heat and it was comfortable. A long and slow run it was, as prescribed by the plan. When do you start yours? I checked the list of members for this round and it’s around 95! That’s loads of is! Xx
Started yesterday with 15 mins which I chunked into intervals. Wasn’t feeling the running lurve yesterday though. The interval timer on my phone was a faff. Need to sort that. But onwards anyway! Good to see so many going for it ! 🤗
I’m very excited to start this plan. I graduated C25k 3 weeks ago and have been running 5-5.5k 3 times a week since then. I have found that in those 3 weeks I have found my stride quicker, my heart rate has become more even and I’m ready to do more! I did 2.5k this morning as it was too hot to do any more, I don’t feel comfortable running when it’s too hot. I started incorporating a core workout a little while ago and found it really helps so will definitely be doing the strength training along side the runs. Happy running everyone!
I am excited and a bit nervous about starting this plan, but I've already been reassured (thanks marco83 ) that that feeling is a good one starting out! I run between 1 and 3 times per week (depending on how enthusiastic I feel in any one week), and usually do approx. 5km per run on the cliff-paths, here in Guernsey, Channel Islands. I am a member of Couch to 5km and Bridge to 10km forums (but more as a silent spectator so far). I am an active member of the 'Tortoise & Hare Club' which is in NHS Weight Loss forum, and a couple of us are joining in here - for Ju-ju's Magic Plan - exciting!
I'm hoping to do my first run this evening - when it's cooler. Looking forward to it.
How lovely to be in Guernsey. What beautiful views you must have on your coastal runs, I am envious.
I imagine we all feel a bit apprehensive but we will all succeed. Some will be faster than others but we will get there. I’m slow but I don’t mind, I’m still amazed I’m actually doing any of this at all!
I did my long run this morning but haven’t done my planks yet (will have a go at them tonight as would love to improve my core strength). I’ve printed off the time plan which is now stuck on my fridge.
Hi there, I'd like to join please. I was on the last plan but got distracted by holidays so decided it's probably easier just to start again. Good luck everyone
First run done. 2.5km with .5km extra. Slowed to a walk when a couple of large dogs took a little too much interest in me so ran a little further to make up for the walking. Planks also done.
First run in two weeks due to Plantar Fasciitis in both feet. Wore my PF running socks which seemed to help. PF exercises to do later.
Will do intervals on my shorts runs in a couple of weeks when I’m back into running again and the PF has hopefully gone.
Hi everyone, just done the first run of the time plan. Have fairly recently graduated so taking it slowly but would love to be able to run for 60minutes!
I felt that way too when I started out 2 iterations of the plan ago. Got to 60 mins, went back a couple of weeks to the appropriate time/distance combination and took up the distance plan from there. Done 10k+ on 8 occasions since, so you definitely can do this.
I’m going to start tomorrow morning. I’ve done the 60 minute plan so now I’m going to try for the 10 k. I’m very slow so when I get up to the 8 9 10 k runs I’ll be out for aaaaaaaages!
You are just about the same speed as myself! I’m around 9 minutes per kilometre but I have been quicker according to map my run. It’s hilly where I live and the thought of 90 minutes is quite daunting. Let’s see how we get on! Just back this morning from the first run, nice and easy to start !
Just going out for my first Magic run, and I wanted to check that as I’m doing the distance challenge, I don’t need also to meet the time target. It is one or the other, isn’t it? There is NO WAY that I can run 2.5k in 15 minutes, but I can run gently.
Thanks, Roseabi. I did my usual 5k so I don’t feel like I’ve started the Magic Plan yet. Tomorrow I’ll do 2.5k as fast as I can (17’30”min would be good for me). It’s lovely to follow everyone on here. Xxx
Just done my 2.5k (in 15 mins, so I’m still undecided whether to go for time or distance: I might rebel and mix it up a bit! I’m still rebuilding confidence after a disastrous run a few weeks ago where I couldn’t even do three minutes!)
I’m trying to work on varying pace. I currently have one (which I call ‘struggling!’) so I’m building Spotify playlists for different spm, and I’m sooooo glad we’re heading into the cooler months. Planks were fine this morning. My arms may disagree...
I did my first run of Week 1 yesterday evening - thankfully in lovely thick Guernsey fog, with the fog horn for company, but it was very cool (temperature wise) as a result, and I ran for 35 mins, and the distance was 3.95km (according to my Fitbit) - I am aiming for 'time' but I am interested to see what distance I achieve in that time, hence noting both.
I tried the planks - I can only do the 'modified' ones, but I did 1 of each - plus repeated the first one, and I found them very tough - I was sweating buckets, but I felt great after my shower.
Enjoyed it. Hoping to do W1, Run 2 on Wednesday, all being well.
I'm on the list to join in with you all and am very much looking forward to getting through the Plan.
I read up about JuJu's plan a week or so ago and actually started last week - but due to various family and work commitments I was only able to get two of the first week's runs in. I did the 2.5km last Tuesday (running 30-20-10 intervals) and I ran Parkrun on Saturday for the 5km. Planning on the 5.5km this evening.... But as I have slipped it a bit and did not get the three runs in one week (I should be on week 2 now!) should I just reset and start again with the 2.5km tonight? Can I adjust the runs and make it fit with the Plan that has just begun?
You may as well carry on! You don't have to do three runs within a week - just take a little longer to get through all the runs if necessary. As of now you could easily catch up again so you are doing three runs weekly, e.g. do the 2.5 km tonight, then W2R1 on Thurs, W2R2 on Sat, W2R3 on Monday. Then you can do W3R1 Wednesday, W3R2 Friday, W3R3 on the Sunday - then you will be back to three runs within the same week! If you see what I mean 😊
Discipline is the aim for me on this course as after C25K I've gone with the flow too much with the result speed and distance got kinda mixed up. So this 74th birthday run was deciding from the start what are you doing. Went for distance at a slower pace. Past two 7K runs was 48 mins. This was 53 mins. So I must have slowed down. Felt more comfortable as well.
Morning! I'm joining you. 😁 Graduated C25K a few weeks ago and can run 5K in around 32-33 minutes. I have signed up to a 10K on 20th October, so should graduate on race day 🤞 I started with the 2.5K as am on holiday in a very hot Bulgaria. 5K tomorrow (up for 6am to beat the heat) and the 5.5K planned for a hopefully cooler UK at the weekend. Looking forward to pushing on with my fitness!
I started off so well with a longer run on Monday so decided to do the 2.5k today and add in some intervals.
Well I don’t know what happened but I had the most terrible run. I felt so hot and out of breath even though it was cool out there and I also felt nauseous pretty much the whole run. I gave up on the idea of intervals and just decided to try and run a tiny bit faster.
Well I’m ashamed to say I gave up at 2.18k which took me 14.29 min. I’m so disappointed. I just don’t know what went wrong today. Even Spotify was jumping around and not playing my running music!
Oh well, at least I did something. Onwards and upwards to my 5k on Friday.
Don't worry, sometimes runs just don't go to plan. Well done for getting so far when you were feeling so rubbish! 2.18 km is definitely close enough. Onwards and upwards!!! xxx
Thanks. I did jog a bit further once I had stopped the tracking but not much.
Friday will be better and I have treated myself to some Aftershokz Trekz Air
Wireless Headphones so will be excited to try those out. No more tugging wires and I feel they will be safer as well.
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I only went for those as the Winchester 10k doesn’t allow any other type of in ear or over ear headphones and I definitely can’t run without my music to spur me on!!!!
I’m on week 4 as I started the distance runs after I finished the time Ju-Ju’s Magic Plan. I’m also helping hubby start C25K. This morning we both did week 1 run 2 together (very slowly) then I went off and did my 5k. I don’t know if it was the much longer warm up that I did with hubby but my 5k time was the fastest I’ve ever done at 36.09 usually I’m about 38.00 😲
Started the plan on Monday with the intention of doing the distance plan as my next goal was 10k. Run 1 (Monday) was 2.5km in 15 minutes, a faster pace than I normally run, which I was very pleased with. Run 2 (today), as advised I started slower, but because of time could only do 30 minutes / 4.2km so didn't manage to get to 5km. My third run will not be time restricted so will be able to do either 35 minutes or 5.5km (hopefully).
So now, I'm not sure whether to ditch the distance (as I didn't complete Run 2) and continue with the time plan. I'm sure if I get to 60 minutes; it won't be too long after that, that I'd be able to do the 10km.
I completed the time plan first as I wasn’t too sure if I could manage the distance plan. Having completed that I’m now on week 4 of the distance plan and going on nicely 😁
I think some people do exactly that. Start on the time and when they reach 60 mins go back and increase the distance. Like you I’m still not entirely sure what I will do.
So far I’ve done the 2.5k on Monday with my 3 dogs 🙄, worth keeping the short run for the lunatic labradors, today I completed a steady 5.5k listening to a NRC headspace guided run, hopefully I’ll complete the week on Saturday at Parkrun! So far so good!!! 👍🏃♀️
So I’ve just done the 2.5k run (well 2.8k in the end!) I intentionally went faster than usual, av 6.15/k instead of 6.50/k and it felt good! Couldn’t have kept it up past 3k though probably! Are the short runs meant to be faster ones?
I’ve done my second run of the week! This was my short run, I rounded up to 3k which is a full circuit of my park. I was so thankful for a shorter run after a long hard day and now just have one more run to do this week which will be parkrun on Saturday, so far so good and feeling the love for Juju magic! I’m wondering what my treat will be end of the week!
Oh wow your first parkrun! Make sure you turn up early and make yourself known to the run director, they will do a first timers briefing which is really informative and will tell you how things work! I do the first timers briefing at my local so I’d want you to experience that as a newbie as it’s so welcoming.
Nice idea. Thanks. The only think I know is that my 3 7 year old kids will be there and I ve asked them to give me one kiss after completion of each of the 3 rounds! I think this is enough! But if you want to share any crucial tips you ll be more than welcomed
Ahh that’s lovely. The briefing tells you about the course anything else you need to look out for. Don’t forget your printer barcode, when you are given your finish token, take it to the barcode scanning area to be scanned and leave the finish token with them, you take your printed barcode home.
I made it out! First run in what feels like forever but is really about 4 weeks I think... I was planning on doing distance today but ended up doing the time -only 15 minutes today. I'm a bit sad because I was really hoping all the spasming would have gone by now so that I could get back into it, but my arm was nagging all the way and I was barely moving it 😣
Feeling a bit down about it, but glad that I actually got back out! Will try again Saturday morning before the fun of football tournaments and practices!
I did my second run this morning, 2.5k in 17’25”. I really want to get faster but I just can’t. I also keep forgetting to do the planks. Can I do them on a non-run day? Is once a week enough or should I start again from the beginning?
Anyway, looking forward to 5.5k on Saturday. I’ve previously run 7k so I’m expecting that to be achievable.
Decided to do 30 min run yesterday, weather bearable so put on the Stamina podcast at 160 bpm which is quite quick for me. Felt awful at 20 mins and then Laura reminded me to focus on how my body felt and not my mind - well that did the trick and I managed the 35 mins instead. Have to say I can only do front planks as I have a dodgy hip and even doing the adjusted side planks it really hurts.
2nd run of week one, 5.5k done yesterday afternoon in torrential rain. I had to wring out the bottom of my T-shirt, bottoms of my leggings and my cap before getting in my car. I had to put a plastic carrier bag on the car seat before I sat down. I absolutely loved that run. I haven’t felt this way about any of my runs since the Inverness half way back in March.
Ready, steady, go and I'm off. 1st run done, a nice pacey 2.5k. Good preparation for my pb attempt at parkrun on Saturday when the local running Club are helpfully providing pace runners. 10k here i come!!
Bit late to the party, but in my defence I am on holiday! First run today since first ever Parkrun last saturday. We've been out and about a lot, so it's been remarkably difficult squeezing in any runs. I was determined I'd manage at least one run by the sea, so this evening I dragged my weary self out. Was going to do the 15 minutes, especially after the first five minutes were through thick treacle, but when I hit 15 I realised I'd only just reached the seafront, so carried on a bit further. Breeze, sea air and sunset, just as I'd imagined, shame about the treacle! Ended up doing the 30 minutes, and even managed a bit of planking
Completed the 5k this morning which finished up week 1 nicely. The 5k felt really good, best run I’ve had in a while where it all just flowed. Here’s to them all being like that going forward
Completed my 3 runs and planks for the week, just like C25k, I look at next week with a little anxiety.....but the one thing I learned from C25k, it’s amazing what you can do!!!! Fingers crossed! 🤞 🏃♀️
Sign me up again roseabi! Currently back on the injury couch due to falling and injuring my knee (not running related) but will hope to be back up and running in a couple of weeks. Got to week 5 last time so think I can co-ordinate with the plan! 🏃♀️🏃♀️🏃♀️
Love the motivation and structure of this plan and once knee is ok I’m determined to finish this time, time plan for me - 60 mins I’m coming to get you (well, once I stop hobbling 😂😂😂) x.
It was 5k in 3 rounds. At the beginning of each round it was 500m. little uphill. Something I am not used at all. As a result my heart rate went extremely high at 106% very soon. After a while I started walking to cool down a little and that’s how it went on. As a result I finished in 38 minutes (my best record in a stadium was 34) and my heart rate 97% on average which it warries me a little ☹
I think you said you are deriving your maximum heart rate from running the Stepping Stones podcasts? I suggest you try a few more hilly runs and look at increasing your max heart rate according to data from those. Have a look at the "field test" example in this article to give you an idea:
OK, so what I suggest is that you have a go at finding out what your maximum heart rate actually is - by collecting your data during hard runs. You may well find that the calculation of 220-age is not accurate for you, and that you are worrying unnecessarily 😊😊😊
Sorry you didn’t enjoy your Parkrun this time but I’m sure the next one will be better. I too have never run up hills so might use some of my shorter runs to practice this a bit although I hate the thought if it!
Sadly I think you’re right. Also I madly signed up for a 10k at the end of February and having driven it i seenit is really quite hilly!! 😱
So! W1 was not as expected. I decided to run by time not distance as I only completed C25K in June. I completed the 15 and 30 mins runs fine and decided to slow down for the 35 minute run today. Turns out I REALLY enjoy slow running so completed 6k - albeit in 50 minutes! Might try for distance next week - but slowly!
I’m really struggling with planks. I got up late and ran a very slow 5.5km in full sun and a temperature of around 30° but I felt okay when I got home. I’m really not flexible or strong, though, and I’ve been putting off planks all week. Even the modified postures were difficult and I only managed 4 in total. How can I improve, and how many should I be aiming for?
You can only improve by trying, but if you struggle with 30 seconds in plank, just do as others have and cut it down to 20 s.
Aim to do one set for now - that is one of each of the forward, right side, and left side. If the side planks are too difficult for now, aim for three times forward planks. Take a 5-10 minute break in between.
Where do you feel you are weak particularly? Shoulders, arms, back, tummy?
Good to know I can take a break between planks, because I did just that!😀
I think I’m weakest in my back, although my arms hurt and started to shake. I can also never tell if my back / legs are straight. I think I need to find a mirror or a reflective surface to help me.
Do you do the planks on your elbows or hands? Could help to alternate between the two.
You could check your legs by glancing back between your arms, and lightly tensing the muscles on the fronts of your thighs (quads) will straighten them. Pulling in your abdominal muscles will help keep your back in line, but don't worry too much about your back.
With a weak back I definitely think you should keep your planks short for now. Also, when you're done, try a counter-stretch:
Lie on your back on the floor, hug your knees to your chest so that your back is rounded. Gently rock back and forth for a few minutes. Get up carefully afterwards.
Third run of week one done. 5km in torrential rain (again) and 30mph wind, 12c 🥴 NE Scotland by the sea in Summer has the best weather 🤪
Another run I really enjoyed. I hope I’ve got back my love for running 😀 I wonder if I’ll feel the same in the Winter running by the sea in NE Scotland 🤔😂
A slow start today. My eldest turned 18 on Monday and took me a few days to recover from a weekend of festivities. Then the weather got hot - and excuses got too much. But made myself go today, and did the long 35 mins run, so bit behind but hopefully back with the programme....
Run 2 done, it was my 5k and so of course i did it at parkrun. I love parkrun and everything it stands for. Local running Club helpfully provided pace runners and I smashed my pb. Ok i know 33:50 Is a leisurely stroll for you speed merchants but my little legs dont do fast so i'm very happy. A nice slow 5.5k to do in a day or and thats week 1 of the Magic Plan done
Week 1 done. Did a slightly longer run at 7k as had time and felt good. 5k was PR where it was their 500th celebration. The timings all went to pot and in any other circumstances you can just imagine all the moaning, but what a fab atmosphere no-one cared, happy runners 🏃♀️ . 950 runners going the wrong way round🤣. Onwards to week 2 though going to try some planks today as have avoided them thus far😱🤞. Happy running plan everyone
Well done and the Parkrun sounds fun. How great to have so many people getting out there even if they were all going the wrong way!! 🤣
Do you think - bearing in mind that when I say I run with a dog, I mean they are pulling me - I could do one timed run with the very unfit one, and 2 distance ones? The total weekly distances shouldn’t be too much, I don’t think; I’ve been running pretty regularly all summer, and think I’m actually doing about 25-30k a week at the moment.
To be honest, I’m not too bothered about me and Merlin, we’ve done a few 10k trundles at stupid o’clock over the summer, but Taylor is the size of house 🤦♀️ metaphorically speaking, so really needs to ease back into it, or I’m going to end up with an injured grand-dog. Again. 🙁
Hi Roseabi, I've just completed the coach to 5k and am feeling very positive. A small group of us would like to plan to do a 10k in January and I've been advised to consolidate and then look at a plan/programme. I've been told that Ju Ju will be starting 10k training in a few weeks do you think it's too soon to join? I appreciate any advice as I'm a fairly new runner.
There will most likely be another group plan starting soon (sorry to be vague, but the admin team are currently going through some big changes!).
It is perfectly fine, though, to start the Magic Running Plan whenever you like! You will still be able to post about your progress and get support from others on the plan.
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