★ 10K PLAN: Three runs per week, each for a specific distance, taking as much time as you need. Including a long run that will gradually increase up to 10K in Week 8.
NEW! 2 runs per week distance plan!!! If you're finding it hard to fit exercise into your busy life, check out this new version of the Magic Plan!:
★ 60 MINUTE PLAN: Three runs per week, each for a specific time. Including a long run that will gradually increase up to 60 minutes in Week 8.
SCROLL DOWN through this post for a list of runs by week, and Ju-Ju's latest accompanying videos! I have also included some useful info about speed and hill work you could incorporate into the plan - THESE ARE NOT COMPULSORY!!!
★ Printable plans - print it out and stick it on your fridge!
You can start the plan at any time just by yourself. But do join in with the group posts, we often have people who are at many different stages of the plan 😊😊😊
It is the photo on this post. There are three runs each week, with the total weekly running distance (for those aiming for 10K) or time (for those aiming at 60 minutes) increasing each week.
Also, if you follow the links to the weekly posts in this post, you will see that Ju has written out all the runs for that week, plus she talks about them in her video. Definitely worth a look!
Anyway, good luck and have fun with the Magic Plan! xxx
Started this plan for the third time last week, so on week 2 now. Did 6K yesterday, I usually run on a Monday but for the first time ever I simply couldn't face the weather 🌧🌪🌬☔ Have to say I found it quite difficult but I managed it - it does mean that I am now a bit anxious about running 7K next week. When I looked at the statistics at the end I slowed down by about 30 seconds on each kilometer...but hoping that doesn't matter.
One thing that does make me laugh is because I am a slow runner the distance vs the time in the table is completely unobtainable! It takes me well over 40 minutes to run 5K and I will probably take an hour to run 7K next week too 🏃♀️🐢🕚🕛🤣
I did think like this myself, but found that if you push yourself a little harder on each run it does get better. Maybe even change to the distance plan, going for the set distance instead of a time.
Hi Ju-Ju, hope you’re keeping well. I’m fortunate to be living in Norway where I can still run outdoors. I've been running 5k consistently for a few months now at an average of ca. 36 mins. Feeling a bit stuck now. I'd like to try increasing my distance, but a bit nervous about starting a new chapter. Your plan appears straightforward, and I'm tempted. About the intervals in the shorter run, is the idea to keep those up every week of the program during one of the (shorter) runs or do it just the first week? Also, how do you set the pace of jog, run, sprint? I like the music in Laura's C25K speed podcasts, but that's for longer running. Any tips gratefully received.
Too late to join you but just wondering if this repeats? I realise I can follow the plan anytime however! Just wondered if there's a group starting together anytime?
I'm wanting to start this too. I'm very slow, I've been doing 25min flat, 25min hill and 5k as my C25k consolidation for the past month, and my 5k time is just under 42 minutes. A 10k is a bit daunting, but then in January I would not have thought I could run for more than 40 minutes non stop, so maybe I can manage 10k. I think I'd probably do the Time plan, and when I've managed that go back and start the Distance plan at whatever distance I've reached in the 60 minutes.
We hope to start another group plan at some point in the fairly near future, but I am afraid it is a little difficult at the moment due to Admin's pandemic work commitments. But as you said, the plan can be used anytime - have you been following it?
We encourage runners to continue running for 30 minutes 2 or 3 times a week for a few weeks, and then if they would like to progress on to running further we suggest they try this plan. As you were comfortable running 5k you should have been fine with this training plan - have you been following it?
1. How do we know whether to do the plan by distance or by time? Are their different outcomes depending on which approach we choose. Finished c25k and that was done by time so leaning towards that but would appreciate any thoughts.
2. Why are the week 1 runs so small? Having finished c25k i assumed 5k would be the shortest distance I'm running at any point? Is the focus of those short sessions speed or sometbing else?
Many thanks for the programme, looking forward to starting it soon!
1. The 60 minute plan is designed for those who have not run 5K in 30 minutes
2. The plan reduces the total weekly running time (distance) per week at the beginning to allow novice runners to increase their running time (distance) by a small amount each week. In this way we hope, as much as possible, to avoid injuries occurring.
I have a quick question, I ran my first 10k last week on my long run, should I keep my 2 short runs @ 5k, I have since run Monday & Wednesday both 6k and feel like they were harder than usual, I don’t currently plan to run any longer than 10k so was wondering wether to keep my short runs short??
Sounds like it would be better for you at the moment to keep them short - they don't even need to be as much as 5k. If you want to keep things interesting you could add some faster intervals during a shorter run. Have you tried intervals workouts?
Here's a few suggestions, most of them I haven't tried so I can't recommend them (although many Bridge people do), but my 'simple intervals' and fartleks are both good 😊
What follows is copied from a previous Magic Plan post, please excuse the bullet points:
💥 Intervals training
Increase your fitness by including some intervals in one of your weekly runs! An interval run includes short periods of running at increased intensity, between longer periods of easy running.
★ This is the Runner's World 30-20-10 intervals workout (you’ll need a timer of some sort):
I’m on week 4 and coming up to my 8k 😳 when I started this plan I found a list of hints and tips videos. I can’t see them now, please can someone point me in the right direction? 🌈
Ah! I removed the links from this post because we are not likely to be able to offer a Magic Plan group for a while, so I was trying to avoid confusion!
I will add some more info to this post, thanks for the feedback xxx
Thanks so much for posting the link to the videos. I’m on week 2 and it was a helpful reminder to slow down. I managed to complete a 5k slower than 5.5k last week. Trying to stop focusing on pace and just do the kilometres 🏃♀️
How many people are doing this plan at the moment? It looks like just what I need - although am scared at the prospect of adding all this extra time/distance on each week! I am currently running 5k in 32m, although am very new at it and overweight and have only done that a handful of times.... so think I should definitely stick to the time schedule rather than the distance one.
Hi teapotdictator (lol - what's the origin of your username??)!
It's hard to say how many are doing the plan at the moment, but if you try a search for 'magic plan' off the 'Posts' page (sort them by newest) you should find a few posts written by people currently using the plan:
I've now completed my third consolidation run, all were 5k runs but I'm becoming too obsessed with times and I'm keen to stop this and start pushing distance instead.
Your plan is now printed and I'm super excited to give it a go 😁 I'm thinking I'll try doing the shorter runs fast paced and the longer ones slow and steady - does this sound like a good approach?
Just wanna say have graduated yesterday Friday 17th in group run 🏃♀️🏃♂️and looking forward to start my consolidation runs for a few weeks before I start your Magic Running Plan to 10K 👍🤞👍 can’t wait ...
I graduated at the end of june. C25K. I have completed 3x consolidation runs per week.
2 x 30 mins
1x 5k
5 k takes me approx 45 mins. I am a 🐌
I would like to join the Bridge 2 5k plan. I am very new to forums. Running and a technophobe.
I dont have a Garmin. Just a cheap fitness tracker watch. I dont understand about Strava. Nike running club etc.
Is there an app for the Bridge 2 5k like...C25K? That I can listen to? As I did with Laura on C25K?.... if there is. Would you please be able to post me a link to this?
Any advice. Tips. Guidance would be greatly appreciated. Thank you.
I completed JuJu's Magic 10k plan 2weeks ago. It works! I choose to follow the distances each week ( 3 runs) rather than the timed 3runs per week. Mainly because I've never achieved 5km in 30min, i too vary between 36 min to 50min for 5km. So after about 5to6 weeks of consolidated 5km runs i was ready for another focus.. nothing better than JuJu's Magic 10k plan. The 1st run of each week I'd do intervals or pyramid runs on/off hills and then jog afterwards up to the allotted km... I'm an added lover of bpm running with "audiofuel podcasts " too via spotify too..
You'll get fitter as each week comes and its a fab way of being focused.
It's a fab way of maintaining / progressing your running volume rather than intensity by adding 1k to your distance every 2 weeks an ideal start.. love it !
No problems, look up those bpm audiofuel podcasts on spotify ( or Google and you'll find them too). I like the " run easy for the first hour" works well when you're doing 6km to 10km runs; there's two pyramid runs too 20min and a 32min.. they're good for shorter run km days. Enjoy and go at your own pace xx
Joining the plan. Currently able to run 5k or slightly over in 30mins. Between now and my next run, need to decide whether to go for time or distance. Any views?
Having graduated C25k with an average distance of 3.3km, I’m looking to start the Distance Plan.
I’m thinking of revisiting C25k W3 as fast/slow jog for the short distance, and using the local Park Run course for the long distance run...and hoping at some stage I’ll actually run the whole course 😊
I’m in Welsh Lockdown at the moment, and so won’t officially start until next week when I can travel to my usual scenic and *flat* routes...I shall be so glad to see the back of my enforced local main road route 😂
Hi. I’ve decided to join the Magic 10k programme to see if I can improve my distance. I graduated from C25K early last month and I’ve completed a dozen consolidation runs since then. My last 6 have been 5k, with a time of about 32/33 minutes each. I’ve messed up already by doing a 3k run today instead of 2.5k for my first run but I’m hoping it won’t have too much of an impact. Onwards and upwards! 😊
Hello, I think I might have inadvertently started your plan(ish). I increased 1 jog from 30 to 35 minutes (Sunday) jogged 20 minutes today and plan a 'normal' 30 minutes on Thursday.Do you think I should carry on with your plan as I am only on consolidation run 5 today?
When you are ready to claim your next badge please note that the easiest way is to go to the 'Pinned Posts' and find the Badge Request post - comment on there to request your badge:
Hi sorry I missed this! And I'm afraid we don't have a podcast for this plan, but a lot of people find the guided runs on the the Nike Run Club app useful:
I understand I’m supposed to do consolidation runs before Juju’s plan, but I don’t know how long they’re supposed to be, how many times/week, how many times total, etc...
Hi! We suggest you stick to 30 minute runs for 2 or 3 weeks, or until you feel pretty comfortable doing it. Most people aim to run three times a week, but this may not suit everyone. The most important thing is to establish the habit of running so if one or two 30 minute runs per week is all you have time for that's fine - just try to be consistent with it.
As you are interested in doing the Magic Plan, I'd guess you have time to fit in three 30 minute runs per week, so why not give this a try for a couple of weeks and see how you feel?
Just run and enjoy; slow and steady is my mantra and the same for many of us.. and remember, as Confucius said; "It does not matter how slowly you go as long as you do not stop."
I started the plan did 2.5k in under 15 mins but was completely knackered! I couldn’t keep running at that speed. Today ran 5k, had to stop and climb over stiles, but that took over 30mins. Can only do 2 longer runs in a week as I am going into the office more. Think I will focus on distance not time...
1. The Distance Plan, for those who can already run 5k, which has a 10k goal. These runs do not have a target time, that is up to you
2. The Time Plan, for those who are not currently close to running 5k, with a goal of 60 minutes running
It looks to me as though you will benefit from choosing the distance plan, and to help guide you I suggest you follow the link to the printable plan, which you can either save to your device or print out and stick on your fridge!
The printables are linked in this post just above Ju's video, but here is the link to the 10k plan just for you healthunlocked.com/api/redi...
thank you for replying. I have already printed the plan - so am using the new 2 runs per week one. will do more when I can. My wife is doing the 3 runs a week one but might spread it out out over more time...
Fitting in an extra run when you can is great! But you could just as well skip ahead if you felt fine after your 7k. A training plan is often just a basic template - feel free to move anything around to fit into your life ✅
I think maybe I misunderstood you, I thought you were thinking that the times of the Time Plan should be applied to the runs in the Distance Plan? You can take as much time as you want for the Distance Plan runs.
Started the ‘60m’ plan this week. So far so good.... graduated from c25k last year and just been plodding along doing my own thing since then. My daughter entered me in Manchester 10K next year so need some focus and a plan to increase my distance.. looking forward to getting the advice and support of this forum and hearing of others progress. Xxx
So I planned to run today for 60 minutes. I didn't sleep well and was up at 5am on my day off! 🙄 I need to take my meds before a run and the hubster had a sleep in and didn't get up till 7!!! (My meds are in the bedroom) had a quick coffee with him then fananied about for 15 mins. 5 min warm up, re set treadmill and off I went. 10 mins in I was feeling ok, just kept telling myself it didn't matter if I didn't do it but, wouldn't it be great to achieve this?
By 45 minutes my legs were aching and "also me" was on my case! Shouting, "yippee, 5k, let's stop" "STOP" at 50 minutes I almost gave up and was counting down in 1 minute intervals, 9 to go, 8 to go, 2 more songs etc..
At 58 minutes I really didn't think I was going to make it 🙁 I was almost on my knees 😆 but I did it! 60 minutes jogging.
Hubby gave me a round of applause and made me a frappe ❤️
In 5 months I've gone from struggling to run for a minute to struggling to run for the last minute of 60!
Its been said before and it'll be said again, the programme works, never give up!
Next goal to achieve is the elusive 10k but that could toke a while!
Hi! Your 10K badge is the word 'Graduate10' next to your name when you post or comment in the Bridge to 10K community - see the screenshot. Your C25K graduation badge shows as the word 'Graduate' when you post in the C25K community xxx
Hello, just finished my c25k and need something to follow. I tried a run today without Reece Parkinson and it was hard 😂😂 I’m running on a treadmill atm as joined a gym and like to listen to music. Is your plan suitable for treadmill running? I will follow the time not the km’s
Fabulous! Huge congratulations!! The Magic Plan is great to follow and it works. However I would advise to have a period of consolidation, where you get used to running 30min. So here are two ideas for the consolidation period:
1) consolidate for 12 weeks and add Strength&Flexibility workouts which will benefit running. See healthunlocked.com/couchto5...
2) consolidate for 5 weeks and explore different running-related apps and podcasts along the way: healthunlocked.com/couchto5...
Yes thanks I do have the 60 minute Graduate but I mistakingly went and run a 10k run on my first workout after completing the 5k run without building up to it ..so I am now doing my day 3 of week one tomorrow of the workout plan to gradually build up to it
If you are still up to doing 60 minutes, pick off the distance you're doing in that hour from the distance based version of the Magic Plan, and start at that week.
eg. If you cover 7km in 60 minutes, start at week 3 on the distance chart.
If it's been a fair while since you last ran for an hour, it might be best to start from the beginning.
I'm following the magic plan - it's brilliant! Now on week 6, just done my 9K run which was reassuringly all right 👍 I'm training for a 10K race (the race day will be the 10K run) and I have a couple of questions -1. Pace - should I be planning anything fancy with going slower/faster at different points on a long run, or just try to keep going steadily?
2. Logging - so far I've done it all with Strava, but a few times I've wondered whether the GPS/distance is accurate and whether a watch would help?
3. Running on an empty stomach - I usually don't eat before running because I've had some bad runs with stitches and just feeling yuck even with a couple of hours after eating. But I generally run first thing in the morning. The race is at 10.30 and I would normally have had breakfast by then. I know I feel better running on an empty stomach but is it a bad idea with longer runs?
It might be a good idea to rewrite your question (you can just copy and paste it) as a standalone post - you will most probably get more answers that way!
But here's my pennyworth:
1. It's probably best to stick with a steady pace throughout your long runs since this is your first 10K. You can practice varying your paces on your shorter runs. For example it's great to try picking up the pace for an interval (or several) in the middle of a run, and/or at the end. This helps you to build mental and physical staying power.
2. Strava is fine. If all your runs are measured using the same device they are comparable. A decent GPS watch will likely be more accurate, but nothing is 100%. Watches are easier to use, and very useful in many ways, and I am sensing that you want one 😊 Up to you really! If you're worried about running an accurate distance you could map out a run beforehand, of course.
3. Eating before a run is an individual thing, so you will need to experiment. Try starting a few runs at 10:30, try running before breakfast, try having breakfast and waiting more than a couple of hours before running, etc...
Ah thanks so much roseabi that's super helpful! Yes maybe I should have done a separate post, will copy it.😁 You are right, I do want a watch. Not sure I need one though!
Nobody needs a watch, but they are very cool 😊😊😊 Best advice is not to get obsessed with looking at the numbers on the watch while running - retain the ability to ignore the watch and run by feel xxx
On Monday i run day 3 of week one ..or 35m ..its good where i run , from Marazion in Cornwall all the way to Penzance and back [ which will give me almost 10k ,just another 10 m run on top of this ] its all flat , a new coast path has been made , and also have the option of running on the sand / beach ...its ideal for jogging.
I remember there used to be a set of suggested exercises to be done on the rest days (like squats, glute bridges, etc). Is that list available somewhere?
I started Ju-Ju's plan this week and was originally going to do the distance based, but after getting a cold mid-week (not plan related hopefully) and not being able to do the third run, I think I'll restart tomorrow and do the time based plan instead.
Hello Ju Ju, Just viewed your invite post and I shall be delighted to join up and hope I've not missed the start date. Instructions please. Many thanks as I'm in need of some support and rallying Kindest regards, Jo
Just thought I’d post to say that ju-ju’s post is ca 4 years old, and the plan is still followed by most here on Bridge but ju-ju doesn’t lead the “cohorts” anymore.
So if you post a stand-alone post, stating you are embarking on this magic plan to get you to 10k, you will more likely get replies.
The plan is actually two, you can choose the timed version or the distance version, depending on where you got to.
Fabulous and wishing you an amazing journey to 10k. I loved the plan when I did it (twice).
Hello, I am so very touched that this plan is still being used. I have been away from the forum for quite a few years ago now. However I am still very much a runner and doing my own thing. I really hope that its going well 😀
Hello Ju-Ju!!! So good to see you popping in here!!!!
Yes, it’s still the go to plan for most!!! I’ve tried quite a few, and I’m always tempted by new experiences (zombies, audio-coaches, etc). But I find this plan is the most “solid” one to get you to 10k.
So there will be many who are immensely thankful for your 10k posts and plans!
Hello - I was just wondering whether JuJu's plan is doable when running just twice per week? I can only regularly run on Tuesdays and Fridays. If I follow the plan by doing the runs in order would that be ok or do the runs have to be three times a week for the plan to work?
I'm sure this has been asked but when it comes to the shorter runs is the idea to still keep to an easy pace or try to push your pace a bit more? If you were putting intervals in your plan would that be in addition to the runs in the plan or is it a case of swapping some out? Sorry if it's obvious and I'm just being slow (as I am in many ways!)
I am sure there's no strict rule and people adapt their plan to suit a little but I'm wondering what the general idea behind it is. Thanks!
Hey Ivegottheruns ! Those are all good questions and you’ve basically answered them with “there’s no strict rule”. I did the shorter run as a quicker one each week. I don’t think I started with intervals until I discovered the Nike Run Club all after graduation and the long run was always at a steady pace. I know others prefer to do all their runs at the easy pace.
Which version of the magic plan are you doing? Time or distance? If you’re doing time, you could just choose a Nike run club speed run of the right duration (or whatever you’re using for your intervals) for either the short or medium run of the week. You don’t need to do those in addition to the three runs of the week. If you’re doing the distance plan, you could look at the corresponding time for that run and use that as a guide. Does that answer your question?
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
