Distance runs (to be completed in any length of time, and in any order you wish)
★ 3 km
★ 5 km
★ 6 km
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
★ 39 minutes
Please make sure you are warm before exercising - have a 5 minute+ brisk walk before you begin your run, and if you are going to try some faster intervals within the run ideally you should have been jogging for at least 5 minutes before you start them. After your run is over, finish off with a nice, reflective, cool-down walk.
💥 Here is this week's Ju-Ju- video, where she discusses this week's strength exercise - and intervals training, which some of you have been already asking about 😊
Don't take what Ju says to heart - squats are FABULOUS!!!!
Moving to the lower body this week, we introduce another great exercise for runners and life! The Squat predominantly targets the quadriceps (fronts of the thighs), hips, gluteals (bum), hamstrings (backs of the thighs), and core - but you’ll also feel your calves, feet, and even your shoulders, working!
There are many variations of the squat, but it’s best to start off with the basic, two legged, bodyweight squat.
★ When should I squat?
As with last week, I suggest that you do your squats when you’ve returned home from your run. Your muscles will still be warm, and the three-weekly short rounds of exercise are a good foundational practice.
But you can choose to do your strength work on a non-running day - it's entirely up to you! 😊😊😊
In later weeks, when we have gone through all the exercises, I will discuss an option to put all of them together into a more extensive strength workout.
★ How do I squat?
I have put together a list of instructions, with illustrations, that can be viewed here:
If you’ve never really tried squats before, it is useful to start with a chair behind you (or a loo is really good - I’d have the lid down!). This is really helpful for learning the correct posture and building confidence. Begin by just slowly sitting down onto the chair (or loo!), working towards being able to lower yourself until you can just feel your bum brush against the seat before you rise again.
I suggest you aim for 10-15 squats in each session this week. If you can’t manage that many yet don’t worry - it’s far better to do fewer, but with good posture, and build up to more as you continue with your strength workouts.
To perform a basic bodyweight squat, begin by standing with feet slightly wider apart than your hips, toes pointing slightly outwards.
Gently, keeping your back straight, push your hips out behind you, whilst at the same time allowing your knees to bend - keep your knees tracking in the same direction as your toes.
Lift your arms forward as you begin the squat - this will help with balance. You can have your arms straight out, or elbows slightly bent, or elbows bent with one forearm on top of the other. You can even clasp your hands in prayer like the woman in the header picture 😊 Keep your neck and shoulders relaxed, head up, gaze forward.
Lower your body until your thighs are roughly parallel with the floor, if you can manage it - if not, don’t worry, it will come. Go further if you can do it with your back straight - eventually you will notice your lower back is rounding, so stop there.
Be sure to concentrate on keeping your feet flat on the floor, but most of your weight on your heels. This will help stop you from tipping forwards, and will really work those glutes and hamstrings!
When you reach your lowest point, pause for a second, then slowly move back to standing.
It’s up to you how slowly you perform the squat - I suggest you try something like going down on a slow count of five, then up again on the same count. Don’t just bob up and down though - you really won’t get much benefit from that
💥 Intervals training
Increase your fitness by including some intervals in one of your weekly runs! An interval run includes short periods of running at increased intensity, between longer periods of easy running.
★ This is the 30-20-10 intervals workout Ju mentions in the video (you’ll need a timer of some sort):
Holiday in 2 weeks so hoping to get ahead on weeks. Progress to-date: Saturday 1st parkrun 32:11 Interval, this week used C25K version which went Ok. Distance run this morning, decided to run a set time of 1hr to help pace myself better. With the result of 8.7 K 🙂 Plus a 1.4K cool down walk so total 10K run/walk was 1hr 15min. On the not so good must do exercises which I will. My lame excuse didnt want to pull anything to prevent 1st parkrun. Treat myself, difficult as not that kind but working on it 🙂
My 2nd week has already started with a 39 min long run with 145 steps per minute and an average 76% Heart rate which is a good improvement compared to the 80% of the last one
My plan for the next 2 runs is a 30 min run with the stepping stone podcast and a 15min slightly hilly run.
In between 2 legs, planks & pushup strength exercises
6k done! It was a good one today, I really enjoyed, ended up finishing my 42 min NRC guided run because it was only another 500m!! If only every run was so lovely! 👍🏃♀️
Ahh no, I think I enjoyed the squats because they were easier than planks, but I appreciate they can be tough straight after a run too. I hope they get easier and saving them for rest days is a good plan xx
After a difficult 5.5k run in week 1 I went out to do 5k this morning and really struggled in the first 2 or 3k but then I just decided I’d make it a 6k, and the second half was fine. (Not good, exactly, but okay). I came home and did 3 planks which were easy compared to last time (I took my shoes off without thinking but it helped.) I also did 20 squats. Very small ones. I feel more positive this week - last week I didn’t think I’d be able to do the Magic Plan, but now, who knows? Maybe I will. 🤞🏃🏻♀️
Hi everyone. Hope everyone is enjoying the drop in temperature; at least it makes running a little easier 🙂 My progress is slow, sadly due to knee problems returning. I’ve not been able to do all three runs in a week and have to look for a treadmill to use for a while 🙁. Ah well, hopefully get there in the end.
Sorry to hear you’ve had knee problems but you will get there and so important to look after your health first. Hope you find a treadmill to use. Keep your chin up!
My average 5k pace on the last parkrun outing was 6:26. My bestest pace in the intervals last night was 3:37 at not quite flat out because I didn’t want to injure myself for a heroic memory of former younger sprint glory. I’m doing the intervals as sections of laps round a campus course with a group of fellow C25K graduates. We’re having a fine time!
6k done. Hard work but done. Enjoying the cooler weather - ran in drizzle tonight which was lovely but difficult once my glasses got wet - I need wipers! Surprised how early it got dark though I had to abandon my usual canal side route and run on the pavements. Good luck to everyone. Intervals targeted for Wednesday and park run on Saturday.
Following running plan OK and completed 6k this morning. Forgot planks last week so that will be my target for the week- plank and squat. I'll look for a timer app for intervals as I don't like running while holding my phone (I can't wear a watch).
6k run this morning, surprised myself that it was too hard to run that extra 1k. Looking forward to 3k interval training tomorrow. Well done team, we're doing brilliantly!
I joined a 5k improvers group last week but strained my quads by unsuccessfully trying to keep up with the better runners! Happily, I can still run, but I'm going to focus on distance not speed. I did 4.5k at the improvers group, then 5k (33.2 mins) and 7k (48.45mins).
I will start the exercises this week too. It's great to be following a plan again 😁🏃♀️
Thanks. You seem to be enjoying the plan too. Like you, I've done a couple of 7ks and bagged 8k last night, albeit at a much slower pace. Keep enjoying the plan 🏃♀️😁
Yes, after a not so good first run last week I had a great 5k and 7k. This week sadly i’ve had the dreaded trots for my last two runs!!! 😦 Only had it a couple of times before when I started running so very disappointed.
Planning an 8k at the weekend but think I might try taking something first to ensure all will be well!
That's probably a good idea. I was really nervous about running 8k. However, we've trained and built up for 8k and followed the plan. It's only another 6, 7 or 8 minutes on top of what we have already achieved. 🎉 You'll be just fine. Enjoy 😊😁
First run of week 2 done. It was a bit of a struggle because of my new shoes though 😟 They just didn’t feel quite right. Probably just have to run them in a bit but might go back to the old ones next time. Still feeling good though. It was quite dark and dreary here today and a reminder that I need to get some hi vis gear. Winter is coming 😂
Today I did an amazing easy trail running for 20 minutes instead of an interval run. It was a wonderful experience. I am so excited that I am thinking to replace my next 30 minutes stamina run with 30 min trail hill running
Week 1 went well, with a 2.5km of 30-20-10 intervals and a Parkrun where I pulled off 5k in 28mins, which I was very pleased with. My 5.5km run was a real struggle. I actually did 5.65km in 38mins, but it was more trail running with hills so a lot more effort than Parkrun.
I went out on Monday evening for the 3km run and I did it in 30-20-10 intervals again, and was going on trails/hill so a bit tougher. But I did a good pace and ran it in 19 mins.
Aiming for the longer run tonight and saving the 5km for Parkrun on Saturday if I get time (wife's birthday Friday, she may not let me go...)
Doing lots of eccentric heel drops. I know they are not the prescribed exercise for the moment but they are easy to do at work without looking too weird!
I was wondering about using one of the early C25K podcasts as a guide for interval running but jogging normally where it says walk and running faster where it says jog?
Has anyone else tried that? I have done the Stepping Stones one but struggle getting my steps in time.
After a bit of rubbish week last week where I only managed one of the runs (but the longer one), I decided to continue with week 2 anyway this week. I had been running 30 mins 3 times a week for a few weeks so hopefully will be ok.
I did the 30 min run (am doing timed) on the treadmill on Monday as left it too late to run outside but overcame apathy at the last moment. And then today ran for 39 mins - 5.58k which is why I am doing timed - would be running forever otherwise 😂. Funnily enough am feeling a bit apprehensive about the 15 min run - not sure about how the intervals thing will work - I am v obediently still listening to Jo Wiley for my 30 mins run and even for my longer run today I just ran the warm up and warm down 5 minutes too (don’t worry I did walk for 5 minutes before and after just without Jo!!). So am unsure how I would go about the interval bits. Has anyone come across any podcasts or anything that could help?
My plankety planks are a bit lopsided!?! The front ones are fine, the right side ones are tough but do-able... but the left side ones seem to throw my left shoulder into contortions! I tried the bent leg version instead, which made it do-able, but still uncomfortable. Looking forward to slowly working on that over the coming weeks.
I love the squats. Really feel the stretch. I thought 10 - 15 would be easy. LOL!! Oops. I think I made it to 9 maximum. Need to try harder.
Going ok - I think 🤔 I can do this if I take it steady. Doing the distance runs but nearly up to 60 mins running. Got a parkrun tomorrow to finish week 2. Then will do the long run on Monday as go on holiday for 10 days - so hoping to at least get the other 2 week 3 runs done on holiday? Will also try out the simple intervals routine.
In the end my aim is to make the 5k feel comfortable!
Hi...a little behind on the plan as I thought I would be. Just completed week 1 with a hilly 2.55km in 15.14 mins.. I'm not sure how to sort intervals as havent got a watch. I just ran all out for the first km (5.33min) and then slowed down for second (6.22min) Not sure if this is ok?
Run disaster. Didn’t go first thing as planned as other half wanted to go out for breakfast, then the rain came. So I head off at 3 thinking how things might be slippery in the autumn - a new season for me to be running in as started in Jsnuary🤔. Then the kids descended from school, hoards of them. If they’re not in groups covering the whole pavement then they are solo walking looking at their phones. ONG I’m getting old but lesson learnt re timing andctoute😂. So my 7k had quite a bit of walking in it but I’m going to count it, just a short quick one now on Sunday and week 2 ✅. Ooohhh the cooler weather is nice 👍👍👍. Hope everyone’s having a good week 2
Today I walked 6k in 60 min as an additional training in my 3 weekly runs and I think that it made my legs stronger and more relaxed at the same time. I think this is called cross training. And I wonder if should include waking in my weekly running as a standard
All three runs of week two completed. Had a bit of a wobble on my first run of the week, which was going to be the 6km. Only just managed 3km. My knees just wouldn’t work 🙁 . Second run slightly better, the 6km run. Much Piroxicam applied and Paracetamol taken this week which meant today’s run of 5km was lovely 😊
I haven’t done the squats as I didn’t want to aggravate the OA any further. I will do the squats next week as long as my knees cooperate 🥴🙂
Well, I accidentally ran 6k today after setting out for a gentle 15-20 minutes! After being on the injury couch I wasn't sure what I'd be up to. But I'm pleasantly surprised, not to mention really happy to have run 6k! I haven't done any planks because my shoulder was so sore but I will try this week!
If your shoulder is too sore for planks you could try this standing core move:
- Stand near a wall, feet hips-distance apart.
- Put your fingertips on the wall for balance
- Put your right hand on the back of your head and stand tall, elbow up and forearm in line with your shoulders (a bit like a salute!)
- Tense your abdominal muscles
- Lift your left foot and stretch your straight left leg out behind, touching the ends of your pointed toes to the floor. Pull your shoulders back and arch the small of your back. Inhale
- Exhaling as you go, slowly bend and lift your left knee up towards your right shoulder
- Simultaneously twist at your waist and bring your right elbow toward your left knee - rounding your back and keeping your abs pulled in
- Try to touch your elbow to your knee, but keep your forearm in line with your shoulders.
I did my 15 min run today and my first attempt at interval training. Followed first 15mins of W2 0to5k pattern so 90 sec faster running followed by 2 min normal pace. Took my 15 year old son - according to him there was no difference between my faster and normal pace - just all very slow- but got a string of personal bests (including fastest mile (10.29 - will get to that 10 min mile and reduce heart attack risk soon!!) and fastest 1k so I was happy!
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Stating Ju Ju's magic running plan tomorrow 
Week 4 of Ju-Ju’s Magic plan completed! 🏃♀️😄
Officially on ju-ju's Magic Plan 😊🎉
