Hi Magic People!!!
It's Week 6 of the plan, and the finish line is starting to appear on the horizon!
How did you get on last week? Were you feeling confident about your 8K and 50 minute runs? Or if you're not at Week 6 yet - what week are you on and how are you finding it? Tell us all about it!!! 😊😊😊
See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs 😊
💥 THIS WEEK’S RUNS WILL BE:
Distance runs (to be completed in any length of time, and in any order you wish)
★ 4 km
★ 5 km
★ 9 km
Timed runs (for those not yet ready to do the distances in the 10k Plan. Can be run in any order)
★ 20 minutes
★ 30 minutes
★ 55 minutes
Please make sure you are warm before exercising 😊😊😊
💥 THIS WEEK'S STRENGTH MOVE IS... PUSH-UPS!!!
Or press-ups if you prefer 😊
★ Another upper body exercise, this one is the perfect do-anywhere bodyweight exercise for arms, core, chest, and back!
Here is my description of push-ups: drive.google.com/file/d/12a...
★ Try to do 5-15 push-ups
★ When? Do them when you're home after your run, or at any time! Just warm up first - march on the spot for one minute swinging your arms strongly.
★ OR put all the strength moves together into a routine, as a cross-training workout on a non-running day:
- Warm up
- Planks: 30 seconds - front, right-hand side, left-hand side (or your preferred version)
- Squats: 10-15
- Bridges: 20. Finish with an opposing stretch: hug knees to chest and rock gently for 30 seconds
- Eccentric heel drops: 5-15 with straight leg, 5-15 with bent knee, each leg.
- Push-ups: 5-15
End there, or take a 2 minute break and go through all the exercises again. And then maybe a third time 😊
💥 KNEE STRENGTHENING EXERCISES!!
★ It is unfortunately common to notice some strain in your knees as you increase distance and/or intensity. Please get your knees checked by a professional if you are at all concerned!
★ Here are some exercises a number of VRBs recommend:
💥 HERE'S THE LOVELY JU-JU- talking about strength and cross-training:
💥 Have a great week, and enjoy your running!
September 30th, 2019
Last week's post: