Advice please - JuJu's magic 10k, and improving pace safely

[MartinKH]

Happy International Women's Day.

I am after some advice please from more experienced runners than me, which is pretty much everyone on this forum

As Sparkey5000 mentioned on the forum to me yesterday, I have just completed C25K so while it is nice to have some freedom I think I would really benefit from another structure such as JuJu’s magic 10k plan for me to progress further.

This leads to two questions please....

1/ Can I start JuJu’s magic 10k plan at any time?

And

2 /What the best advice on improving pace safely ?

I’m asking this because I managed to run 5 k in my C25K graduation run last week in 29.28 and my first park run yesterday in 30.35 BUT in both of those I was struggling in the second half of those runs. I know my Fitbit isn’t a calibrated medical device, but it showed my heartbeat as 182 for the parkrun yesterday (I am male, age 55 next month).

While I’m really happy with the times so far, I want to achieve these (and better if possible) in a more controlled way without struggling so much in the latter part of the run and most importantly I want to avoid pushing my heart to dangerously high levels. Any advice much appreciated.

Happy running 🏃‍♀️ 🏃‍♂️

[Grannyhugs Graduate10]

Hi Martin. I’m 57 female graduated c25k in September with just over 30min for 5k and like you had high very HR to achieve this. I decided if I wanted to keep running but have lower HR for those longer distances then I’d accept slower pace. I graduated 10k in November in 80min but can also do it in 70min - if I feel like it. I’ve opted to keep my pace around 7min/km which keeps HR lower and instead of going for speed I go for distance and hills. Sometimes if I’m pushing a run my HR goes to 180 but I aim to average out in 160. Choice is yours. Speed, distance, hills, HR but most of all you have to aim for enjoyment and the ability to do the next run without injury. Happy running 🤗

[MartinKH Graduate10 in reply to Grannyhugs]

Hi Grannyhugs,

That's great advice, and makes complete sense thank you.

I wonder if my HR will come down a bit when I get a few (or a lot) more KM's under my belt.

182 was the peak for the PR yesterday, but the average was 162 for the 30 mins.

Anyway, completely agree that the main thing is to enjoy it and do it sustainably without injury.

Thanks again, and happy running

[Dexy5 Graduate10]

Congratulations on graduating C25k.

Long slow runs do help to build stamina for the the faster runs. And I believe it is recommended that you only run your fastest for 80% of your running time.

As you only finished C25k last week, I suggest you do at least 3 weeks consolidation of those 30 minute runs before considering extending your running time. There is now a consolidation forum on here so all graduates can learn lots of useful information together .

Juju’s magic plan is great for then increasing distance as it sticks to the 10% rule. You can join it at any time and can swap the runs round to suit you. My 5k was always on a Saturday because I love doing parkrun.

I switched off the HR alarm on my watch and decided to listen to my body instead. However, doing some long slow runs trying to keep under say 140bpm does feel good .

This is a good time to vary runs and try new routes and just enjoy being a runner.

Have fun

[MartinKH Graduate10 in reply to Dexy5]

Thank you Dexy5.

Also very sound advice there, yes I’ll def stick with consolidation for the first 3 weeks post graduation and then look at JuJu’s magic 10k plan.

Will also look at having a bit more variety in runs, and check out that consolidation forum.

With my somewhat belated love of running I’m like a child in a toy shop.... I have to reign in my enthusiasm a little I know.

Thanks again and happy running 🏃‍♀️ 🏃‍♂️

[Dexy5 Graduate10 in reply to MartinKH]

Yes I started at 60 and think of all those runs I’ve missed.

[Buddy34 Graduate10]

Hello MartinKH, as others have said it is wise to run for 30 minutes 3 x per week for a few weeks to consolidate your running . After that then I would say you're ready to start the 10k plan.

My heart rate can sometimes be higher but it's only to be expected as I run hills and inclines. On the other hand if you feel okay I wouldn't worry about it.

What I did find is that when I started running longer distances my 5k runs became faster without trying. Good luck 😊😊

[E27M14 Graduate10]

I know it’s tempting but try not to push yourself to beat your parkrun time every week. Choose one every four weeks or so to really “go for it” and otherwise, take it easy. Look at your average pace and then aim to run a bit slower, my average for a faster run is around 7:30min/km so I’ll aim for 8 or more on a slow run, and just jeep in getting out there and running slowly to get your body used to doing the miles.

[MartinKH Graduate10 in reply to E27M14]

Thanks very much E27M14,

I like the idea of not feeling like I have to really go for it at every single park run, and instead just do so on around one in every four.

Good advice too thank you on suggested pace for slower runs ….I'll definitely do that and you are right of course, I need to continue getting out there and get my body used to doing the miles. Doing so at a slower pace makes sense, and I am actually looking forward to it.

[MartinKH Graduate10]

Thank you very much Buddy34, that all makes perfect sense and I'll go along with all that.

[Johnnylewis Graduate10]

Well done on completion of c25k. How do you measure your HR? If it's a watch I wouldn't totally trust it. Personally what I do/done is run x2 5k runs at a pace that I can talk comfortably the whole way round. This will help with your endurence. The 3rd run I would do interval run on hills and flats. I used to do slow 1k then 2nd k a bit faster, 3rd k back down and recover and get the speach back. 4th k was a bit faster than 2nd, depending on how you feel the 5th is a mix of both, slow it down and recover and then do a strong finish. These will help. Mix it up a bit and the most important part is just enjoy it.

From my experience don't jump into the 10k. Take a mnth or even 2 and run 3 5ks a week. If I was to rewind and do again this is how I would do it. On another note doing some strength work on your legs will help massively. These can be easily found on you tube or even here. Core strength helps too.

Good luck and just enjoy what you do.

[MartinKH Graduate10]

Thanks very much Johnny,

Some great info and advice there.

I measure my HR on a Fitbit, so appreciate it’s not that accurate.

I’ll have a look at following your suggestions there on that mix of runs weekly with 2 x 5k ‘easy’ runs and another run with intervals.

Also probably a very good idea not to rush straight in to 10k, I’ll see how I feel after a month or so and may well wait another month.

I’m already doing some leg strengthening and core work in the gym on non run days.

Thanks again for the great post and all the advice, really good of you to pass on the benefit of your experience to me.

On another note, very well done on your 10k yesterday 👍💪, I read about it in your other post.

[Annieapple]

Well done Martin! Enjoy some consolidation runs & then join in the next JuJu on this forum beginning in May. However you can do it on your own any time. You will find the plan on the pinned posts. I am starting it in May & supposed to be doing the planking plus strength & flex to get ready for it🙈 not doing too well but maintaining my 3x week runs.

[MartinKH Graduate10]

Thank you Annie,

Starting in May with you sounds perfect 👌 👍

Good luck with your planking, I’m sure you’ll catch up. Well done for maintaining the 3 weekly runs 🏃‍♀️🏃‍♂️💪

[ktsok]

There are lots of experienced people in here giving lots of good advice. I’m doing JuJu’s Magic10 at the moment and it is really nice to have a structure again. I graduated C25K a year ago. My graduation run was 4.75k in the 30 minutes, with my first Parkrun a tad slower at 32’20” I think. At that pace my HR was through the roof, always. I felt at that point that hitting the sub 30 was just a matter of time! But other things get in the way and I was a bit on/off with the running. The lack of plan/structure was a factor, I think.

I have found that if I run less than the 3x runs per week, it is harder and I have to take walking breaks. Or slow down. And if you want to extend the distance/time you run... you need to slow down. I guess you will find what works for you in terms of priorities/motivation. For some people that will be speed. I’m more focused on trying to run regularly, trying to enjoy the run (which means going slower), and trying to run further (which means going slower again!). Best of luck to you 🙂

[MartinKH Graduate10 in reply to ktsok]

Thank you very much ktsok.

Very interesting to read of your experiences so far, and yes there is lots of really good advice here which is really appreciated by this newbie 🙏

At the moment I’m thinking of having a month and a half of 3 x consolidation runs per week ( including one with intervals ), and then I might look to start Juju’s magic 10 in May. Yes I def think I’d benefit from having a structure again too.

Thanks again, and happy running 🏃‍♀️ 🏃‍♂️👍