You have run 10K!!! 😊 What next???

[roseabi]

Hi all,

We have now come to the end of this Magic Running Plan Group plan!!! I would just like to say that I think you have all been great, and I feel proud and honoured to have helped you to reach your goals. If you would like to run 10K, or for 60 minutes, look out for the next Magic Plan with UnfitNoMore , which will begin on November 9th!!!

★ Congratulations to everyone who has run 10K, with or without the Magic Running Plan!!!

Remember to request your 10K badge if you haven't done so already:

healthunlocked.com/bridgeto...

I had a question from the lovely JaoJao about where to take your running after reaching the Magic 10!

I have a few ideas to share, and I hope others will add theirs to the comments below 😊😊😊

★ Explore 10K!

When I was working towards 10K I just went up and down the lovely, flat, Brighton & Hove promenade. Once I had reached the distance I started to think about where else I could run. I drew up a new route on my GPS app website (Endomondo at the time) which took me inland, up and down hills, and round a local park. It was so much fun - and a great way to explore my new town! I soon built up quite a list of different 10K routes that I really enjoyed running.

★ Continue to get stronger!

I hope you enjoyed the strength exercises we introduced, and the speed intervals we suggested. Why not challenge yourself to continue with these, and build them into your fitness routine? Check out our sister forum, Strength & Flex, for ideas!

healthunlocked.com/strength...

★ Enter a 10K race!

There are many 10K events held throughout the year - why not have a look online for one local to you, and give it a go!? Entering a race will give you a great short-term goal to help keep you running. And there are plenty of free training plans available online to help get you started!

I love a 10K race, but I confess it took me a couple of years to get around to doing one 😄

★ Run further!

After running my 10K routes for a month or so, I started to think, well, a half marathon is only two 10Ks and a bit... I found a half I liked the look of, and I went for it! As with 10Ks there are so many half marathons to choose from. But you don't have to go that far to find a distance goal, because another great target is 10 miles!!! (aka 16 km) This is a wonderful next-step after running 10K, and the 10 mile distance is becoming a very popular racing event also.

And of course you don't have to enter an event to run further - if you enjoy distance running then why not see where it takes you! There are many free online 10-mile-half-marathon training plans also.

If you like the idea of distance running and/or racing, come on over to the Marathon Running and Race Support forum!

healthunlocked.com/marathon...

★ Don't enjoy running 10K? No problem!

I'd suggest you give it a fair trial, but if you don't enjoy running longer distances, stick with what you love! Whatever your favourite distance, running has so much to offer: track distances, interval training, 5K races, parkrun, club running, trail running - and most important of all HAVING FUN!!!!!

So, whatever you decide to do next...

Enjoy your running!!!

roseabi xx

October 21st, 2019

For more information about the Magic Running Plan:

healthunlocked.com/bridgeto...

[Smee223 Graduate10]

Thanks for this. I have a virtual 10k event in mid November but I have definitely been feeling like I'll need a plan in place for after that, otherwise I'm likely to take December off to stay indoors and eat chocolate (I'll be doing plenty of that for sure, but I'd like to keep up the running too!). I'm not sure I can spare the time for running greater distances, though the idea appeals to me. There's is a cycle route near me that is a cool 10 mile total out and back (and doable with a single running buggy!) so I suspect that might be my next goal. Thanks for the inspiration!

[Cantstopmenow Graduate10 in reply to Smee223]

I agree with you about the longer distances. Good luck with your new goal 👍

[roseabi in reply to Smee223]

Fabulous! Looking forward to seeing how you get on xxx

[Tbae]

Great post Abi.

We are so blessed to have you on all the forums.

👊💥🏃‍♀️⭐️👏👏☄️💫

[JaoJao Graduate10 in reply to Tbae]

I second that ❤️❤️❤️

[roseabi in reply to JaoJao]

xxx

[roseabi in reply to Tbae]

Aw, thank you!!!!! xxx

[Run46 Graduate10]

Thank you so much for all your help and support, and of the other guys on here, it's been invaluable, really! 😘

I have loved it 🏃‍♀️🎉

My plan was to go back to a lovely hilly 5K at a country park near me which also has 100 steps along with the last hill...I've yet to complete it without walking some of it. So there's one challenge!

But it turns out I like the structure of increasing a weekly long run so I'm thinking after a bit of consolidation I may try to get to 10 miles...16K doesn't sound as ridiculous as it once did, though my legs may not agree 😅👍

[Cantstopmenow Graduate10 in reply to Run46]

This sounds good. I've got a hill near me that I want to tackle. If we can do 10k then why not 10 miles. I'll have to do some strength and flex stuff though. Good luck 😊🐾

[Run46 Graduate10 in reply to Cantstopmenow]

You too 😀...hills, distance and strength training, we will be warrior's! 😁

[Cantstopmenow Graduate10 in reply to Run46]

We are 😁

[JaoJao Graduate10 in reply to Cantstopmenow]

And me! And me! I want to be a warrior too with you guys! 😊😊

[Cantstopmenow Graduate10 in reply to JaoJao]

Let's do it🦸‍♀️🤺

[Run46 Graduate10 in reply to JaoJao]

There's no doubt about that JaoJao...definitely a Warrior 🤨

[roseabi in reply to Run46]

Awesome!!!!

[UnfitNoMore Graduate10]

Looking forward to running this plan with the next group... November 9th people! There will be a “signup” post appearing soon for anybody who’s interested.

Congratulations to the latest magic plan graduates... it’s a great time to be signing up to a spring HM too 🤣🤣

[Grannyhugs Graduate10 in reply to UnfitNoMore]

A small group of us started today, can I tag onto the new group to learn things or will I be too far ahead. I decided to start before i new there was a new group. I understand it may be a problem and that’s ok as I can just run with the plan notes. Thanks

[UnfitNoMore Graduate10 in reply to Grannyhugs]

Cool... small groups should be starting this plan every day, well done getting started.

So... do I want some people who’s memory of running, say, 6k or 45 minutes or whatever is really fresh in amongst the group that will start in November? Hell yeah! Some of us first ran those particular landmarks a long time ago, maybe the fresher memory, in similar weather conditions, will bring bits of invaluable information and support to the new group... come and be our cheerleaders and trailblazers, it’ll be fun. We shall cheer you onto the podium and then you guys can make sure it’s still nice and shiny for the rest of the group 🤣. There is a subtle change coming too... but that’s top secret and you haven’t got to the point where it’s gonna come in, so I’ll save the surprise... no extra calories will be burned though 😀

Now, all I need is some newly C25K consolidated runners to run week one with me! I’ll start the recruitment on C25K soon and have a pinned post here ready to get this party started.

[Grannyhugs Graduate10 in reply to UnfitNoMore]

Thank you, that sounds brilliant. Christmas relay team read UnfitNoMore post above. NewRunner4 , 2718281 , Milajayne , MichelleS1963 it seems we are the trail blazers for the next group. But we may be the only ones organised to pass that Christmas cracker along the 10k Santa route on Christmas Day - 2k each. Happy running everyone.

[UnfitNoMore Graduate10 in reply to Grannyhugs]

Oh... the subtle change is official already, I just saw the latest plan 🤣. All will be explained as we start though!

Welcome Christmas Crackers... give me a poke with a big stick if I don’t get the posts up tomorrow.

[NewRunner4 Graduate10 in reply to Grannyhugs]

Hey, hey I’m sure I said I was taking the next step to 10K slowly and now you’ve got me running a 10K Santa route on Christmas Day!! 😳 Can’t wait😉 My how things change when getting involved in this running thing. 😂😂

Jumping in with the next group sounds like a good plan to me. Look forward to it 🏃‍♀️

[Grannyhugs Graduate10 in reply to NewRunner4]

Calm calm, as we Christmas crackers are a 5 person relay team we only have to run 2k each on Christmas Day then head home for a celebratory slice of Christmas cake and glass of bubbly.

[JaoJao Graduate10 in reply to Grannyhugs]

Well done on starting Grannytobe! Look forward to your updates x

[Grannyhugs Graduate10 in reply to JaoJao]

Thank you, day 1 yesterday which I posted. Lesson, slow down ir I wont make the longer distances. Happy running

[JaoJao Graduate10 in reply to Grannyhugs]

This is what I did for the 3 runs every week.

4K - Go fast

5K - Parkrun, have fun!

Long run - Slowly does it, gently gently softly softly. I often listen to podcasts on these runs.

[Grannyhugs Graduate10 in reply to JaoJao]

Thank you, yes the competitive spirit in me will push me on the shorter runs no doubt. I thought the 5k would be PR if I'm free, which I haven't been yet, or intervals as they seem to need a longer run.

[Cantstopmenow Graduate10 in reply to Grannyhugs]

You'll be amazed at what you can do!

[roseabi in reply to UnfitNoMore]

Wow this is amazing - a posse already!!!! 😊😊😊❤️💥

[Run46 Graduate10 in reply to UnfitNoMore]

You'll love it UNM, and be brilliant 👍🏃‍♀️🏃‍♂️...as for signing up for a HM, you go too far 😳, maybe training for a 10 miler though 🤔

[Beachcomber66 Graduate10]

Once I had shaken off the “there is no way I could run 10 miles still less an HM” feeling and actually got down to working on a plan, I found 10k to 10 miles and then 10 miles to HM surprisingly easy by comparison with the build up to 5k then 10k. I did need to do daily leg strengthening exercises (about 20 minutes per day) to build up ankles and calves, but that was about it. Age is no barrier. So the real question for most people is, I suspect, ”do I want to do this?” not “can I?” Definitely not as hard as it sounds 😊

[Cantstopmenow Graduate10 in reply to Beachcomber66]

Interesting- food for thought. Can I make the time for it though? I suspect the answer is yes!

[JaoJao Graduate10 in reply to Beachcomber66]

This is inspiring advice x

[roseabi in reply to Beachcomber66]

Love this! Thank you so much, Beachcomber!!! xxx

[Beachcomber66 Graduate10 in reply to roseabi]

You gave me the push to try 10 miles, so thank you😊

[sTrongFuse Graduate10 in reply to Beachcomber66]

With you on this one. I was planning on running 10 miles last night, but got caught out with just over 2k to go because I run out of daylight and much of that final stretch isn't street lit, and I hadn't brought a torch as I wasn't expecting it to get so dark, so quickly (amazing the difference a week can make). 10 miles is definitely within my range and to go from there to HM is only the equivalent of adding a parkrun distance cool down to a 10 miler.

SO HM almost certainly possible. Full marathon, physically I'm sure I could train for one and complete it, but do I actually want to? Simple answer is no. This may change in future but for now I'm happy with the distances I'm covering.

[Beachcomber66 Graduate10 in reply to sTrongFuse]

Yep.. one step at a time👍

[JaoJao Graduate10 in reply to sTrongFuse]

Strongfuse I love your way of toning down the 10 mile and HM, it’s a good way of looking at it. Wish you the best x

[Sharuns Graduate10]

Thank you Roseabi and this forum for all your support. I plan to run 10k every week for a few weeks but know that as Christmas approaches this may get more difficult. Is once every 2 or 3 weeks enough? I would hate to undo all my hard work.

[Cantstopmenow Graduate10 in reply to Sharuns]

That's my question too. Maybe we will be able to find the time 🤞

[roseabi in reply to Sharuns]

I think your weekly 10Ks will help get the distance into your "muscle memory" so reducing your runs around Christmas will be no problem xxx

[Sharuns Graduate10 in reply to roseabi]

Thank you. That's reassuring for someone who was always more couch than 5k, let alone 10.

[JaoJao Graduate10 in reply to Sharuns]

Hi Sharuns, I’m planning on doing 10k every 2 weeks now I’ve completed Juju. That’s me being realistic with my other commitments. I too do not want to lose the momentum now. 5K is a walk in the park now and 10K is the real distance now! Wish you the best xx

[Cantstopmenow Graduate10]

Thank you roseabi and everyone here. I really enjoyed reading all the weekly posts, they helped me keep going.

I love being able to run 10k.

5k seems relatively easy now! 😊

I haven't decided on the next step, but I have a question- how often should you run 10k to be able to continue to run that distance? Weekly? Every 2 or 3 weeks?

Happy running 🐾😊

[roseabi in reply to Cantstopmenow]

I think that weekly runs for a few weeks at first would be ideal, as I mentioned to Sharuns above. But after that you can happily reduce the frequency as you need, I'd think . You may need to experiment with this, because it's different for everybody, but since you are enjoying your 10Ks you should be OK with a monthly 10K xxx

[UpTheStanley Graduate10]

I’d have thought once a month would be enough, as long as you keep running 2 or 3 times a week, with at least 5k once a week.

[Cantstopmenow Graduate10 in reply to UpTheStanley]

Thank you. I'm happy to run 5k 3 times a week. I'll try for 5k twice a week and alternate between 7k and 10k for the third run and see how I go. I dont want to feel too tired but also don't want to lose fitness 😁

[sTrongFuse Graduate10 in reply to Cantstopmenow]

This is more or less where I am. I ran my first 10k on 1 July. Since then, with a few exceptions, I've done a weekly 10k (or longer) and 2 shorter runs (typically 5-7k). You'll be surprised how "easy" running 10k becomes mentally if not physically when it becomes part of your regular routine.

[Cantstopmenow Graduate10 in reply to sTrongFuse]

Thank you. That's encouraging 😊

[SueAppleRun Graduate10 60minGraduate]

When a friend was marathon training his girlfriend used to drop him off in Worthing and pick him up in Brighton, that seems a really long way to me, but once 5k becomes more comfortable the 10k plan sounds a great way forward, i enjoyed reading about this

[roseabi in reply to SueAppleRun]

It's a nice flat 15K with some lovely views - and the wind behind you (usually)! 😊😊😊

[SueAppleRun Graduate10 60minGraduate in reply to roseabi]

Unless you do what we do and go for a while then turn round, we go with the wind in our faces and get blown back

[Hidden]

I’m thinking of doing a chi running workshop and maybe even a running holiday next year. Trail running is interesting too. So many ways to run and enjoy it. Core work is essential. Pilates is fab. What a lovely adventure our running journey can be. 😊

[roseabi in reply to Hidden]

Indeed! xxx

[Dexy5 Graduate10]

Consolidation of 10k is a great idea. In fact I repeated the magic plan as I thought it was so good after a holiday break of no running. That fist 10k race is so special too.

[roseabi in reply to Dexy5]

❤️❤️❤️

[JaoJao Graduate10]

Roseabi thank you so much for putting this together on my request, this means so much to me and many other Juju magic runners.

Great advice and along the same lines of what I had in mind too which gives me a little boost that I know what I am doing now, I don’t feel like such a novel runner, a seasoned runner maybe now

Explore 10k you say! I’ve already started to search for varied running routes so I can give my little 10k legs a change of scenery each time.

Keep calm and carry on strengthening, this is definitely a high priority for me, I want stronger and toned arms as well as stronger knees and thighs, I want to transform my body in the coming months, wish me luck!

Races! Yes! It’s taken me 7 months of running to really think seriously about entering a race, I didn’t think races were my thing but I’m going to give it a go. My first race is going to be a Boxing Day 5K at a local country park. My second race will be 10k race to mark the new year in January. And then... who knows! I quite fancy a tough mudder challenge too but that’s another forum I think!

I think the HM FM and UM are far far away (if at all) but I have joined the Marathon running and race support forum a few days ago as I expect I’ll pick up great advice for my shorter races.

I’m going to have so much fun with this. From the bottom of my heart and from the recent cohort of Juju magic runners I want to say thank you for sticking with us Roseabi, it can’t have been easy haha but your well laid out weekly posts and resource material made all the difference to me completing the plan, I became accountable to myself and everyone else on the plan.

@UnfitNoMore wish you the best for the next Juju plan in November. I could easily do it all over again!

[roseabi in reply to JaoJao]

Awesome!!! You are such a superstar, JaoJao! ❤️❤️❤️❤️❤️

[JaoJao Graduate10]

@Roseabi can you pin this post as i think all members on this group will find this valuable reference material. 👍👍🙏❤️

[roseabi in reply to JaoJao]

The post is pinned!

xxx

[Nibsy 60minGraduate]

Great ideas for after the plan, thank you so much!

[roseabi in reply to Nibsy]

You are most welcome xxx

[IrvingWashington Graduate10]

Thank you for this forum, the support of all the other magic planners and the inspiration!

I went out last night and smashed 5K in 29mins 50 seconds. Feels good.

Feeling ready for my 10K race on Saturday!

[roseabi in reply to IrvingWashington]

Well done!!! xxx

[Cantstopmenow Graduate10 in reply to IrvingWashington]

Fabulous. Have a great run 🐾

[Run46 Graduate10 in reply to IrvingWashington]

Best of luck on Saturday...based on your recent 5K time, you'll smash it! 🏃‍♂️🎉

[IrvingWashington Graduate10]

Hello all! Right, t-minus 2 days to my big 10K race, the Bristol Epic at Ashton Court. It has seemed so far off all year and suddenly it is upon me. I did not run at all last weekend, and this week I have been out for a 5K run, pushing to get a PB.

I'm now very nervous! Reading lots of advice about what I should and should not eat in the run up to the race, and how much/little exercise I should do. I've seen advice saying I should do a gentle 20 min jog the day before the race to warm up legs. I've seen advice saying not to stretch before the run as part of warm up. That I should eat oatmeal, yoghurt, energy bars a couple of hours before the run.... save bananas for after.

Anyone got any tips on food and exercise in the day or two before a big race?

Annoyingly, I slept awkwardly on monday evening and i still have a crick in my neck that no end of shoulder rubs from my wife seems to ease. Luckily it's not my legs but I'd rather not have aches and pains before a run I've been anticipating since April!!

[roseabi in reply to IrvingWashington]

That 20 minute jog won't do you any harm, and the exercise may help with your anxiety. But if you prefer just to rest that's fine too.

A hot bath and a couple of ibuprofen might help your neck, but don't go crazy with the ibu.

You're best off sticking to your tried and tested warm up routine.

"Dynamic" stretches (basically movement) are often thought best before a run - bum kicks, walking lunges, high knees, ankling, leg swings etc (Google it). This is as a counter to "static" stretches such as standing and pulling on your calf, quad, hamstring etc. Sometimes the differences between dynamic and static can seem a bit blurred (well, to me they do!), But basically you will probably have seen that static stretching should not be done before a race. There was some evidence found a while ago that stretching is of no benefit at all to runners, but more recent studies have suggested that runners should do what feels best for them as individuals. I'd go with that 😊

Also, eat the food you are used to eating - you know what works for you!

You'll be grand!!! xxx

[IrvingWashington Graduate10 in reply to roseabi]

Thanks Roseabi!

I'll let you know how I get on. Promises to be a wet and muddy one, I think I need to wind in expectations, as there won't be any record breaking for me this weekend!

[IrvingWashington Graduate10]

Hello Roseabi!

I wanted to let you know how I got on at my race at the weekend.

So, I signed up for the Bristol Epic 10k race back in April after I graduated Couch to 5K, and this has been my target, my goal, my objective I have been working for all summer. I have gradually consolidated my 5K runs, followed by following you lovely people on the latest Ju Ju magic plan to get to 10K.

Prior to this weekend I managed three 10K runs with a best time of 1 hour 3 minutes. As you know, I was a little anxious prior to the event on Saturday, as I had taken a weekend off running. Added to which the conditions were dreadful – torrential rain all day, mud everywhere…

BUT!

It was a fantastic event! Enormous fun. I’d recommend to any runners in the Bristol area to sign up for it next year. There was a turn out of around 1070 runners, and a great atmosphere. I ran and I ran. I walked a couple of the steeper climbs but not for long - I kept on going and I found a comfortable pace I could stick at. Where the paths got especially wet and muddy, and other runners were sliding over, I just ploughed through the middle and not once ended up on my arse.

I came in 694th, with an official time of 1 hour 11 minutes (a chip time of 1 hour 9 minutes). Felt good afterwards too, not especially tired and I could even jog around to locate my dad who was waiting in the crowds at the end. Contrast this with August and my first ever 5K race where I could barely walk afterwards.

Loads of mud and an especially lovely medal. So worthwhile and I feel so much achievement – this time last year I had aborted the C25K after only a couple of weeks due to a badly sprained ankle and only really started again in January.

And here I am, having done my first 10K race! Thank you to you and everyone else on this forum who have encouraged, listened and been there. What a great community, what great inspiration.

Thank you!

[Ssasqueen Graduate10]

Thanks - I really enjoyed jujus plan - thanks for the regular emails and support - I’m not sure what is next but I’ll need to do something or I’ll miss my weekly treats!

[Carowood Graduate10]

I completed and posted for my 10k badge yesterday and ended by saying whilst running it my main thought was that I need never do this again! I was wet and sore and not as euphoric about it as I have been with other milestones along the way.

This morning I wake up and am punching the air as - I did it and it feels so good 😊 Thank you everyone for your help and support - it has been great 👍 I never thought any of this was possible from week 1 of c25k!!!

I have a couple of holidays up to Christmas so my running and gym opportunities will be limited but I shall keep it ticking over and go for a new goal in the new year from some of the above suggestions.

Good luck everyone with whatever you choose to do?!? 😆😂😎