Hey Magic People!!!!
We're nearing the halfway point now! Let us know how you're feeling about your running so far.
Whoβs doing parkrun tomorrow? Tell us about your local parkrun!!
See the pinned INFO POST for all the Magic Running Plan details and useful links π
healthunlocked.com/bridgeto...
β β THIS WEEKβS RUNS WILL BE:
Distance runs (to be completed in any length of time)
β 4 km
β 5 km
β 8 km
Timed runs (for those not yet ready to do the distances in the 10k Plan)
β 20 minutes
β 30 minutes
β 50 minutes
Please make sure you are warm before exercising - have a 5 minute+ brisk walk before you begin your run (the warm-up walk DOES NOT count as part of the time/distance in the plan, so you will need to allow extra time for it), 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.
β β INTERVALS
AND WALKING BREAKS
β A couple of people were asking last week about interval training, and how we can justify taking walking breaks during our runs. I have included some extra information about this in the Info post, and I include it here also.
β β YOU MAY LIKE TO TRY RUNNING INTERVALS AND/OR HILL REPEATS DURING SOME OF THE SHORTER RUNS β β
HERE ARE SOME SUGGESTIONS FOR HOW TO DO THIS:
β Do EITHER speed OR hill intervals in one week rather than both - give yourself a chance to recover
β Choose to add some speed intervals into one of your shorter runs. roseabi's simple intervals (see below) for example, will fit into the shortest run on the plan. The NHS C25K+ podcast will work with a 30 minute run. Or why not try alternating your paces during parkrun?
β If you are living in a hilly area, many of your runs may include some hills! Hill work is great for building strength and stamina, so go for it!
β WALK BREAKS: OK, I'll let you into a secret - it's fine to take a little walking break every now and then! Particularly when you're going up a steep hill π Yes, it is good to try and keep running, but if you take a rest every now and then YOU ARE STILL A RUNNER, and you are much more likely to continue to be a healthy runner! Elite runners take rest breaks during workouts, and so do I πππ
This does not mean that you should give up and walk TOO easily though - keep challenging yourself to run a little bit further, and eventually you will need fewer rests.
Note about walking during intervals training: You may need to walk some of the recovery intervals if you are struggling to recover, say if it's a hot day. But generally, the recovery intervals will be taken at an easy jog.
β β Here follows some information about how to run intervals:
β 30-20-10 Intervals
runnersworld.com/training/a...
β roseabi's simple intervals
- 5 minute jog
- 4 x [30 second fast intervals - with 3 minute recovery jogging between each interval]. Miss out the final recovery jog, and finish with another...
- 5 minute jog
β Fartlek intervals
β C25K+ SPEED podcast - a lot of people like using this simple intervals routine:
nhs.uk/live-well/exercise/c...
β INTERVALS TIMER APPS
β Jog Run Sprint: jogrunsprint.com/ (iOS only)
β OR search in your app store for "interval timer" "tabata" etc.
β Also please remember that speed workouts are not essential! π
β β THIS WEEKβS EXERCISE IS ECCENTRIC HEEL DROPS!!!
This is a favourite of mine, which I am constantly recommending to everyone like a broken record π
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!!!
β Here is my information sheet:
drive.google.com/file/d/1JM...
I recommend you have a search on YouTube if you would prefer to see a video demo.
β Reps: 5-15 heel drops per leg with knee straight, 5-15 heel drops per leg with knee bent
β Frequency: At least 3 times per week, AND you can include them in your circuit of planks, squats, and bridges ππππ
β β Have a great week, and enjoy your running!
roseabi & UnfitNoMore xx
November 29th, 2019
Last week's post:
healthunlocked.com/bridgeto...