We're nearing the halfway point now! Let us know how you're feeling about your running so far - you are doing so well, I am really proud of all of you!!!! 💗💗💗
I see that a lot of you have been trying all the exercises - superstars!!! If you've been running on hills how are you finding them?
THANK YOU EVERYONE FOR YOUR AMAZING FEEDBACK SO FAR!!!
I loved Zest's collage where I could spy print-outs of the plan and strength exercises, plus a lovely choccy treat! And JaoJao's lovely comment:
"I’m so pumped for week 3!
Bring... it... on!!!"
See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs 😊
This is a favourite of mine, which I am constantly recommending to everyone like a broken record 😄
It strengthens the calves, Achilles tendons, plantar fascia, and toes. It is often given as a rehabilitation exercise, particularly in cases of Achilles tendinopathy, but it is well worth getting into the habit of doing it often - even daily! I'm hoping you will all find this a fairly simple exercise that will give you a break in your routine for five minutes a couple of times a day - win win!!!
I recommend you have a search on YouTube if you would prefer to see a video demo.
★ When? This is one exercise you might find useful to do in between your warm up and your run. Otherwise, you can do them any time - take a break from work and find a step! AND you can include them in your circuit of planks, squats, and bridges 😊😊😊😊
★ Reps: 5-15 heel drops per leg with knee straight, 5-15 heel drops per leg with knee bent
★ Frequency: At least 3 times per week.
💥 Have a great week, enjoy your running and cross training, and don't forget to treat yourselves!
Afraid I haven’t quite made it. Have been suffering from significant neck / shoulder / arm pain which I found out last week is caused by swelling around an injured vertebrae impinging the ulner nerve. Good news is that I can keep running, bad news is that the pain relief I am on is knocking me out and so have decided to keep maintaining 30 mins runs until I have recovered. Good luck to all doing the juju plan - you are all amazing and I hope to try again when I am better 😊
Hope your injury improves soon. Absolutely right to put the plan on hold especially if you’re on strong pain killers. Listen to your body and stay safe with the continued running.
I can’t believe we are nearly half way through the plan! Nooooo! Time flies when you are enjoying yourself hey?!?!
I loved the last two strength exercises and cannot wait to try heel drops this week.
I’ll report back
I’m also running out of ideas for treats so if anyone has any novelty ideas, appreciate it. Think I would just prefer a bubble bath with a radox soak! Xx
My strength exercises have been hit and miss too, sometimes I remember them other times I forget, it will take some discipline but I feel they do help with recovery.
Oh no, look after the sore throat, I hate that beginning of a cold, expected this time of year though as we move through the seasons
Sore throat almost gone, woohoo! But revoltingly cluggy cold and feeling wobbly today instead. Boohoo! 😂 No worries. It will pass quickly enough! I’ll not be able to run today, but maybe try the 4K tomorrow, then rest and just go straight for the 8k on Sunday.
Had a good week! Did a full 8k run last wed, even kept going up the hilly bits, felt so good running for 55mins, kept my pace abit slow but know I could do the extra 2k in the next few weeks! I also did my first proper 5k trail race on Sunday! 31mins! And it was so steep in parts so was so happy with that! 67th our of 102 was not bad going either! Super happy with my medal! So many exclamation marks! Woohoo!!!!
Hi all and well done to everyone who is managing it all!
I've been finding it difficult to fit in the runs, which I know is my own choice but life is not being convenient at the moment!
Last week I managed the long run and one 30 minute run. Both went really well and I was pleased with how I felt during and after.
This week I've done the long run so far - 50 minutes (did 6.5km in that time). And still felt good so I'm hopeful that even if I don't get all the runs and exercises in, I can do some of it!
Today I did the bridges and a couple of planks - oh my word, the planks!! I love heel drops so I'm looking forward to getting a few of those in 😊
Aren’t planks hard! Running is easier! Even the hills! I used to dread even a 20 min run now a 30 min run just seems lovely! That’s super running for 50mins! Soon a hours run will seem easy! Only problem is finding the time to do them...
Urgh, I completely agree about the planks! 🤣 I'm enjoying the longer runs, but yes, finding the time for them can be a bit tricky! I felt like I could have carried on for longer, but I'm sticking to the advice so I don't over do it 😉 how are you doing?
Not long come in from a nice 5.5k it’s so much nicer running in the cool! Being on winter! Did a very hilly short run yesterday, it was so steep there was steps but managed to keep running and went round twice! Only 3k but it took 24 mins, so need to get better at hills, but I think as long as I don’t walk it’s ok, even a very slow run is good! I think running a extra half km isn’t a bad idea esp if your feeling like you could run more, maybe do a short ‘sprint’ at the end? That would stop you wanting to run more!!!!!
I can definitely do an extra 0.5km or 10 mins next week. I'm pitifully slow so I'm going with time rather than distance 😆 a short sprint should finish me off nicely! Haha
Unfortunately due to illness I'm only just restarting my running and managed 35 mins today and a parkrun on Saturday so hopefully will be able to restart the plan..
I did the 1st 55 minute run this week, it was tiring, so tempting as it was to keep going to 60 mins I think the plan knows best! Managed just under 8K so not too shabby.
I'll follow the rules and do another 55 mins this weekend before I hopefully finish next week on 60 mins!
I say finish but I've known all along I wanted to do 10K, so will probably swap straight over to that plan once I get to an hour.
Right now I need a nap just thinking about it, but then it is bedtime 😴
I'm doing around 3K in 20 mins and 4.5K in 30 so I'd be increasing those to get to 4K and 5K. Would probably need to be around 27, 34 and 56 minutes to join at week 4 or 5!? What do you think...do-able or too much of an increase? 🤔
Hi Roseabi, I timed a 5K run tonight and took 32.5 mins, I was at just under 26 mins at 4K so if my 8K takes around 56 minutes I work that out at approx 115 minutes of running. Based on doing 105 minutes last week on week 6 of the time plan that works out to within the 10 percent increase advised so I'll take your suggestion and move over to week 4 of the 10K plan 👍😊Thanks for the advice/push 😉
Don't worry about being in a different place of the plan though, I don't think I'm going to be able to do each week because of fitting it in timewise. So we'll just do what we can and try our best!
Thanks I am just frustrated because everything was going so well but I won’t be rushing to get back just yet! My chest feels like someone’s sat on it 😩 I am determined to finish the plan though.
I think I’m finally catching up! I had two months of toothache, finally had the tooth out and it took two more weeks to stop hurting. Then we were away sailing in the Netherlands which means lovely flat runs, but not enough of them, and the longest I did was 5.5km. And I did mainly planks because I forgot to take the magic 10k info sheet and never got round to downloading it again.
We’re back home, it’s a bit cooler, it’s a lovely day, and while we were away my son said to me (paraphrasing): If you always run where you’ve always run, you’ll always do what you’ve always done. So I set off on my favourite route but instead of turning back I carried on, on a loop which is around 8km in total.
Strava was sulking and wouldn’t start recording, so I had to restart my phone, which at least provided plenty of distraction for the first 700m or so. I did pause, I think three times, and walked a couple of short uphill bits near the end, but my distance recorded was 7.3km which makes just about 8km in total with the missing distance - can’t believe it!
I’m signed up for a 10k in November and was all set to give away my place. Now I am cautiously optimistic. I’m sure I’ll be last, but that 10k is looking a lot more feasible than it did a week ago.
That's brilliant, well done!! I'm signed up for a 10k in November too and although I'm.behind you in distance it feels like I will be able to do it. So if I can - you can!
Ha ha I hate the first 5 mins of running and have discovered that fiddling with the running app or music is actually a good distraction. It used to annoy me if it messed up now I quite appreciate it.
I'm tempted to sign up for a 10K in November but we are away for 2 weeks before and I don't think that I'll be able to run while I'm away. I'll wait and see how my 1st 10k run feels before I commit myself.
Ran 6.17k in 45 mins this morning. A week behind and I might repeat this week as well. I'm wary of aiming for too much too soon. Did some exercises last week: very helpful, must remember them. Coping with everything much better this time on the plan (even hills and we have lots of them) at my own pace ☺
Declining runs whilst on 7 day UK hol. Ran every other day for around 85 days. Heel niggling, injection 3 months back, so rest and exercise should hopefully put that right. On the positive: hill runs, last 3 up 2 down 5K, luv them. My thighs feel like tree trunks - think I read somewhere that may not be good but??
I'm getting there. Half way through week 3 and completed long run today. Drove to a flat route around a reservoir today as do most runs on hills and next to main roads so fancied some fresh air. I loved it xx
It really did. Without realising ( I dont have a watch to record distance just my phone which I cant see) I actually did 8.1 km and 9.4km in total with warm up and warm down walks!!! My breathing just felt so much easier.
Well these longer runs are hard. No school kids to blame this time, any stragglers were very well behaved😀. So I ran 8k but had to walk a little bit quite a few times. Did it in 56 mins which averages just over 7 mins per kilometre. My first 5 are under 7 then I slow down but only due to walks. For some reason I seem to have sped up a little bit and it zaps me but I can’t seem to slow my pace just a bit. When I did C25K I never had to stop but I get into this cycle where once I’ve done it once it becomes a routine. I also seem to this really dramatic breathing to justify stopping but really it’s a right drama queen act and I don’t feel that bad 😏. It was hot today and I definitively prefer it when it’s a bit colder so trying not to lose heart. Any tips welcome and hope others are fairing better 🏃♀️🏃♀️🏃♀️
Great post and you're clearly not letting yourself get away with anything 😆...you know when you're taking the easy way out just a little bit. Best advice I've had is when you feel like stopping and walking then just slow right down, almost as slow as you would if you were walking, that way you will start to get your breath back and I naturally then start to pick up pace again. It will probably have to be a conscious decision to go slow but it works for me. Only problem is that when you know you have absolutely no excuses to stop you just have to keep going...it's exhausting 😅. Good luck with your next long one 👍😊
I will take walk breaks if I'm finding it too hot, and I think the heat probably is the cause of what you describe. Don't worry about it, soon you'll likely find that you're stronger for your struggles in the heat, and won't feel the need to slow down - and in cooler weather: POW!!! 😊😊😊
What worked for me was deciding from the start how long I was going to run regardless of distance. That way every time my pace started to increase on the easier parts my mind said slow it to a relaxed run because you've still got 'x' time left. That's not much different from the C25K approach to the 20 - 30 min runs.
No I'm not an overly stats person. So I just use basic samsung health app which is also 1K intervals. On a long run once breathing/pace is settled I know by stopwatch when 1K or thereabouts is reached. For me relaxing and enjoying is more important than exacting stats.
Sadly I am re-starting week 3. I started run 1 of week 3 on schedule last week but not long afterwards I was struck down with some sort of viral infrection - high temperature, fever, aches and pains, exhaustion.... Totally knocked me for six and that was my week 3 ruined. I'm having to start over this week, and managed the first run (3.5km) last night, Luckily it went really well, and I managed a good pace (average 6.13m/km) so hopefully I'll be back into it without too much struggle.
But I will be running a week behind everyone now. So sorry!
Good luck getting back into the swing of things. It hasn't been too difficult physically really, just psychologically annoying that I could be about to complete week 4 when actually I am completing week 3!
I’m starting week three - but thankfully I’m not training for a specific race so all is well. At this rate I’ll end up just slightly ahead of the next lot! But as long as I’m still running at all it’s a good sign.
I am training for a 10K next month. It is in some ways good to have the pressure of a sort of deadline to work to, but when I did C25K it felt a lot free-er and easier to just go at my own pace without an impending race looming. I just ran when I could and didn't feel guilty if I ran out of time and couldn't fit regular runs in. I read somewhere that your body can maintain a fitness level for about 2 weeks without needing to keep "at it" so I figured as long as I could keep things going regularly enough to avoid a 2 week gap, I would do fine on C25K. And it did all work out!
Thanks - I was a little concerned about the Gap - I did 4K yesterday (with hills) and plan 5k Saturday and then I’m going to try for 7k Monday morning... but hey if I just do 6 It will be fine. Good luck with your race prep. I’m mainly doing this to see if I should sign up to the Manchester 10k in spring - I know I won’t necessarily keep the fitness but I’d like the confidence to know I could get there
I think you should sign up for it. 10K is achievable in that time easily. I signed up for this 10K (Bristol Epic) just after I graduated C25K. I thought it would help motivation and I think it has.
Thing is, there will always be people slower than you on these runs. I have done one race so far, a cross country 5K, and it was brilliant: the atmosphere, the people, so many ages and abilities. Just go for it, do your best and surprise yourself.
Runs complete did the 50 minute yesterday gave myself a stern talking too to keep going at 35 minutes in. Passers by avoided me because I was talking to myself out loud with headphones in. But it got it done.
I too have had the nasty cold bug which has left me with a string of headaches. I’ve done the 30 mins with the Speed podcast this week. Didn’t realise it was intervals for 10 mins and ended at 15 mins but I kept going which gave me a much improved pace. 20 mins tonight where I would have tried hills but due to headaches may be nicer to myself. Really enjoying reading everyone’s ups and downs. It helps sooo much.
Trying to make up for being ill last week. I did the 5K week 3 run yesterday, hills, trails and tarmac at Warmley Forest Park, Kingswood Heritage Centre and Bristo Bath Railway Path. It felt good and I did 5K in 30.44mins!! So pleased with that time, especially given it was a hilly, technical route.
Aiming for the 7K tomorrow. Will dial back the pace a bit though so I can manage it!
Well done. I wish I lived near there, the Bristol to Bath railway path is fantastic. When my son was living in Bristol a couple of years ago I came down and used it to do some cycle training. It’s perfect.
Just finished my 8K and felt better than after my 7K which is promising. I struggled with my 4K this week. No chance of a (slow) sprint as my chest felt tight and my inhaler didn't help. I suspect it was the heavy lunch I had 4 hours earlier that did for me (mezze and flatbread). I'll try and sprint on my 5K on Sunday.
Only two runs completed for week 4 due to flipping Osteoarthritis flare up 🥴 No pain thankfully just knees that are stiff and feel heavy and do not move as I would like 🤪 I managed the 5km on Monday and the 8km today (Sunday).
I have completed this plan twice before so I am thinking of going off piste slightly.
This coming week I hope to run 5km, 4km and 9km. The following week I hope to run a very gentle 4km on the Monday with a couple of walks thrown in during the week. Sunday 6th is my 10km run event day.
Does this seem a good idea?
When I started the plan I knew I only had 5 weeks of plan following, then a taper week before the running event. My Knees have mucked it up more 🤨😏
I didn't manage any runs this week - so Week 4 is a week of no running for me. I have to say that I don't completely understand why, but my mojo dropped and I hibernated quite a bit this week - and I've thought about it, and decided that for me, I will stick to running 35 to 40 minute duration cliff-path runs, and I'll enjoy watching the others completing the Magic Plan, but I think I'm out at this juncture. I have thoroughly enjoyed it though, and I'm cheering you all on.
I'll continue to poodle along in the Tortoise & Hare Club, but it was fun to be part of this forum too for a while - and I'll keep an active watch on it, as I've learned about strength exercises and hope to continue to incorporate them - to help my running. Thank you!
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Officially on ju-ju's Magic Plan 😊🎉
Stating Ju Ju's magic running plan tomorrow 
Ju-Ju’s Magic Plan
Be Square or be there... Week 1 of the new 10 is the Magic Number 10k Plan with Ju-Ju :)
Week One, Second Run of Ju-Ju’s Running Plan 
