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 😊
★ 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:
I was pleased that my 2nd 8K was a few minutes faster than my 1st. I'm still rubbish at remembering the strength exercises. I have noticed that my shorter runs are slower though. I ran my slowest Parkrun on Saturday and the 4K was slower than my usual pace. Anyone else having this or is it just me?
Yes, me too last week Sharuns, in fact I also decided to cut my 5K short as I was shattered before I set off...I feel ok in general so figure the long runs are just taking it out of us.
Hi Sharuns, I felt the same last week and the week before but still doing the runs without stopping so giving myself a big pat on the back for that 🙌💪🏻
Hey Sharuns, well done on getting this far. I’m the same as you, I forget to do the stretches too.
All three of my runs are a mixed bag really sometimes the 4K is really fast and sometimes it’s really slow it really depends on the day. My Saturday Parkrun is always my race run so I give my everything for the 5K in the week my Saturday Parkrun is always my race run so I give my everything for the 5K in the week.
My Parkrun is muddy and will probably remain that way until Easter so no hope of a PB or any kind of speed. Staying upright is good. My 4K is the best chance to improve my pace but the last 2 have been slow. I'll try again after work tomorrow. My 8 and 9K runs have been only slightly slower than my Parkrun pace. Inconsistent but still-I've run 9K, that's progress.
Well done Run46! I did my 9K this lunch time and I can’t believe that 10k is just 2 weeks away. How far we have come. My 9K took 1 hour 20 minutes, I just went slow and steady but I’m looking to improve that already!
I used to go to Loggerheads Country Park on a Sunday, it's a hilly 5K with around 100 upwards steps and a couple more minutes up hill to get to the last slightly inclined 1K. I'd like to be able to run it all without having to stop and walk up more than half of the steps like I did last time!
So I'm thinking keep with the 5K, maybe do the 4K with intervals, then alternate between a 10K and a Loggerheads run every Sunday, until I beat the steps 🎉
What about you???
Hi. Disappointed to have fallen behind but definitely think I’m on the mend. I did a 3k to test my ankle last week and that seemed fine so I did the Parkrun on Saturday followed by a yoga class.
This morning I managed a cheeky 5k before work so just deciding which week to start back on. I’m thinking week 3 but maybe see how I feel when I get to 6k. Any thoughts?
You seem to be doing really well, if your ankle can take a 3K, two 5Ks and a yoga class. Go for it but listen to your body. If it's not feeling right, then stop.... but if you are feeling good about it, see how far you can go!
Take your time Rainbow, I’ve noticed people have started Juju plan recently so there will be people ahead, behind and at the same week, it’s all good and we’ll cheer and follow everyone’s journey x
I had another interesting weekend. The week before, having missed a week due to illness, I was running behind schedule. I aimed for my 7K run - yet to my surprise managed to run 8.5K. Decided to just get back on schedule and chalk that one down as my 8K finished early.
Last week I did my first week 5 run (the 5K) and then just found no time in the rest of the week for the 4K run. A combination of busy work, school open evenings and gigs. So I thought I would set out Sunday afternoon in the drizzle for my second 8K run and just forget about the 4K...
I was feeling pretty good and not a little bit ambitious, so I just kept going. At the point on the railway path where I was going to turn off and head home, I decided not to.
I didn't want to stop.
I hit 10K in 1 hour 8 minutes, average pace 6:43/km!
It's good to get to 9K when you were aiming for 8!
It's probably not insane to keep going... By the time I got to 9K I had no choice but to push on - I was too far from home to stop, and I might as well have run it rather than walk!
That’s incredible, impressive time too. Good on you to keep going when your workout goal is complete, I love those moments, shows you how much you still have in the tank.
Thank you! Hoping I can do as well this weekend. It's already getting difficult to fit in runs with the darker evenings and poor weather. I'm a fair weather exerciser so suddenly a bit gloomy about keeping up the pace! I went to the gym the other evening and did 4K on treadmill. Forgot how boring indoor runs are! Urgh!
Hi. I should have started week 6 today but I’ve just got back from running W4R3 - 4km, so I’m a bit behind. This was my first run in over a week and my last run until the River Ness 10K on Sunday.
Today’s run felt good and I really enjoyed it. No real niggles just a little stiffness in my knees, but it is what it is and I’m thankful I’m still running even if I’m getting slower 😂. However I got home and tripped over the Flipping Cat. Now my right ankle feels a little painful 🤷🏼♀️. Going to have a soak in an Epsom salt bubble bath and then elevate my foot in front of the tv for a while 😀
Poor you, I hope your ankle is feeling better today after a rest. Try an ice pack or bag of frozen peas if it’s still a bit sore. Good luck with the 10k.
Thanks for your concern 😀 JaoJao. My ankle has recovered 😀. I’m allergic to ibruprofen 🤦♀️ And Asprin 🤷🏼♀️. Makes life difficult when paracetamol doesn’t hit the spot, especially running niggles, aches and pains.
I’m getting excited for the running event on Sunday. I had great fun when I ran it last year.
Managed all my runs but all at a slower pace....might be because I’m tired or maybe the change in weather....who knows! I ran 8.57km at 6.25/km and my fastest kilometre was kilometre 8 which surprised me...think it’s taking me longer to warm up on these colder mornings so am going to start doing some star jumps, back leg flicks (if that’s what you call them 🤔) and knee lifts before I head out. I’ll report back!
I do things like that to warm up before I head out dynamic exercises like leg swings, kick myself in the bum etc...like you, I don't know what these things are called 😏
Always do a pre-stretch before you set off running, doesn’t hurt to warm up. I think as the weather changes we need to make subtle changes to our routine to keep our form.
And I guess on some days we are just not into it, it’s a lazy run or a tired run and we just look forward to the next one
It's all gone PeteTong! Already behind because I started a running course and they haven't done a long run yet, then missed all of last week with tummy bug and slow recovery. Now I'm all discombobulated. Feel better today so I need to figure out what sort of run to do tomorrow, then back to 5-10k course on Thursday. (Gulp)
Does anyone take drinks/snacks with them? My 8k Run this week (I’m a little behind due to holidays) will take me over an hour and I expect when I get to 10k will take around 1 hour 15. I haven’t taken drinks out running so far but wondered if I should now I’m running for longer.
I take water, and have started having a small handful of fruit and nuts or a couple of jelly sweets before I set off on my long run as it's 1st thing in the morning so I'm running on an empty stomach. Have wondered about bringing something now I've got past an hour as I've heard of people having a couple of jelly babies on a long run! Don't drink all of the water, I bring about 250 ml and there's always some left but I wouldn't want to be without it now 😀
I felt the need to take fluids and something to eat on my longer runs. I was running 14km +. It is a personal thing though and you will know you need something if you feel a slump when you are running. As you become more experienced you will learn when your own body needs refuelling and hydrating before you hit that slump. I wore a belt which held two 250ml water bottles and had a zipped pouch for food. Jelly babies, jelly beans are good. Nibble them as you run. Trying to chew a whole jelly baby/bean and breathe and run is difficult fror me😂. I also like Nakd bars, they are made from dates and nuts and come in lovely flavours. For fluids I had one of the bottles with plain water and the other with High 5 zero or Tailwind. High 5 has zero calories and is an electrolyte replacement fluid. Tailwind is a carbohydrate and electrolyte fuel, comes in lots of flavours and has many, many calories so more suited to much longer runs.
Not really- I just remembered previous c25k posts saying you didn’t need to take water/snacks if you were running for less than an hour so I wondered if that was something I needed to add as runs got longer.
I think I’ll continue without for now. 8k targeted for Thursday. Thanks for your response.
My 9k this lunchtime took 1 hour 20 mins and I haven’t taken a drink or snack out with me. Interesting point. I tend to hydrate when I get back in but everyone is different. And not a bad idea
I'm way behind but happy 😀 I did a second 45min run last week, which felt more comfortable than the week before so this week I'm trying 50min to see how it goes. Also got a Parkrun PB (30.51), although speed isn't what I'm aiming for at the mo. Strength exercises really helping. Thank you for such affirming posts 😊
Defo feeling more tired and sluggish with the longer runs but managed my 50 mins in the rain yesterday. Peaked cap kept the drips off my glasses so at least I could see. I have to admit I was dreading the 2nd 50 min run more than the first. I worry about getting bored (I’m easily bored). I listened to music for first half and then swapped to a podcast. Saving all my exercises for tonight and hate planks.
Well done. I know what you mean about being bored. I can only listen to music as it keeps me going but you will find loads of great podcasts to listen to.
Started week 5 today. I was worried about the first 50 min run last week, but managed it better than I thought I would. Celebrated with a couple of glasses of wine 😀
Last Sun week after hols first 5K was not good - had to walk some. Thurs 5K was all running but 6 mins over time. Demon in my head said don't bother doing park run, but I did at 32.03 That's only 8 secs better than last run at Walsall but it got my confidence back. So today took the now deflated demon on again and tried a10K run. Managed it (plus 0.5k to allow for app errors) in 77 mins. How many more 10K runs to obtain the 10K badge? Exercises high on my list.
Just the one Skeg so you've earned it already...Well done 👍🎉
Roseabi may grant it after seeing this post but if not I think at the beginning of a month there's a pinned post asking anyone that's due a graduation badge to let them know.
I'm due my 60 minute one after my run this week so nearly catching you up, just an extra 1k to do 😉
Thanks. I did an 1hr run a few weeks back which got me to 8.7K. I knew then I would do 10K at some point. So it looks like you will soon catch me up. Good luck.
Thank you Roseabi for your advice. I went out for my first ever 9k run this evening, just before dusk when the heavens opened. So I’m going to sign up for my local 10k this Sunday - my first race since school. I’ll come last, but that’s okay - I’m going to run 10k in 5 days!!! Thank you and the magic plan. X
So far so good! I did my 5k on Monday morning with a beautiful sunrise. Today I headed out at sunrise again for my long run but wasn’t sure what it would be. Well I did 8.03k in 53.45 so very pleased with that.
I did pause at 5, 6 and 7k and walked about 10 paces to check out how I felt but I was ok so carried on. I also consciously slowed a bit after 5k but I was still running honestly! 😊.
So all in all I’m very happy even though I did walk briefly a few times.
4k to come on Saturday and then hopefully repeat these runs next week.
My week 6 is underway, I did 4K on Monday and 9K today and a parkrun this coming Saturday.
I cannot believe there’s just 2 weeks left now on Juju plan and I’m feeling the same emotions I was feeling at the end of my c25k.
Every run, every week I learn something new in this running journey, my likes and dislikes continue to evolve and after every run, I’m left wanting more.
I had a question actually... when the Juju plan is over, how many weeks consolidation is advisable?
Well done. Wow you’re keen and sounds like you’re looking forward to longer runs. Can you see yourself doing a HM?
I have madly signed up for that Great South Run but that isn’t until next October. It’s 10 miles but all flat. However, after signing up I’ve been told by a colleagues it’s the coldest, wettest most windy run ever 😕. Oh well I have a whole year to build up to it and you never know it might be a nice day!
It’s very odd but yes I’ve embraced the longer runs. This coming from me who said I was quite happy with 5K and didn’t want to challenge myself anymore! Haha!
Well done you for signing up to Great South Run, but I expect you’re right about the cold, wet and windy, hopefully the buzz will be good though.
I’m only small therefore I feel like I have to work so much more harder than everyone else to cover mileage. I don’t know about races, I really don’t, but I have looked up a 10k (Race For Life) a day before my birthday next year so I may just do that. HM - out of the question!
5K and 10k might just be my comfort zone and limit.
That sounds like a great plan. I think I must be mad but have always wanted to do something to raise money for Motor Nurone Disease in memory of my Grandmother so that will be my motivation.
After that I think I will be a 5k runner going forward.
Rainbow I subscribe to the Women’s Running magazine and in there were a few pages of upcoming races over autumn/winter, happy to share the pages with you xx I think you can also look up the races online. Have a look at the women’s running site or runners world site for links. There are so many races, 5K, 10k and maybe even local to you your hospital may do one too.
Regarding running more 10Ks, I don't think it's possible to advise a specific number of weeks because everyone is different. What I would suggest is that you experiment and have fun with it! Draw up some new 10K routes and explore your area - running will give you a unique perspective on familiar scenes. As you do more 10K runs you will gain confidence and fitness, which will make you start to think about what's next 😊😊😊
Still plodding on but a bit behind! Enjoying it though. It’s getting colder here so will need to start thinking about some warmer gear and running earlier in the day. I can only run in the evenings during the week due to work so am a bit worried about winter ⛄️ we are in the middle of nowhere with no street lighting 🤷♀️ might have to get a little creative!
Went out yesterday to do the 30 minute run carried on and got the 55 minute one out the way means Friday shorter run and more time to enjoy my evening off x
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