How do you know where to slot into the distance version of The Magic Plan once you have completed the timed version?
Do you total up the overall distance of the runs in your final week of the timed version and match it to a week on the distance version? (I totalled 15km this week on the timed plan, so that would mean somewhere between weeks 2 and 3 on the distanced plan for me).
Or..
Do you go by how far your 60 minute run was in km and do a best fit match and slot in to a similar longest run on the distanced version? (I ran 7.9km in my 60 minutes).
As I'm typing I'm beginning to think that the first option is probably the best and safest, but I would be interested to learn how others managed the move from the timed to the distanced version of the plan as they worked towards their 10ks.
I thought you did the timed version and then started again and did the distance, but what do i know? just wanted to say hi and will be interested in the replies
Hi! Lots of replies with a whole host of suggestions and some brilliant ideas. Think I'm going to go in at week 3 and take it from there as I don't want to increase my over-all mileage beyond the 10%..
I went back to week 3. Like you I thought that the safest option. You're doing well so go to week 3 you can always drop back to week 2 if it's too much. I don't think there's a prescriptive way to do it. Do what feels right for you...play it by ear🤞🤞
Hi Allbarron. Thanks for your ideas - I've had so many to read through but have decided to go in at week 3/4 so I keep the weekly increase in distance within the 10%. If I do that then I will increase my distance on the two shorter runs but reduce the length of my longer run during week 3, then week 4's long run is back to the 8km. Hopefully that should keep me injury free too. 😊 🏃♀️
Blimey! I'd say don't go back...go forward. You've done nearly 8k already so 16 mins or so more and you'll hit 10k. I'd do three runs a week your own way. One shorter one, 5k ish then a 'whatever you want run' ( hill, sprint, interval etc.) then a gradual longer run...say 9k one week then 10k the next. You don't need the plan again in my view. Just do your own thing 😁
By the way, this is my view and maybe not the proper one but to me there's absolutely no need to go back. Be free, run how you want. Then, over time increase your long run if you want to but focus on distance now rather than time but in your own way. Be confident!
in reply to
Thanks for showing confidence in me GTFC 😊.
I like your idea about the four runs, especially the do anything you like run 😃 - could have fun with that!
I've decided to slot into the distance plan at week 3 or 4 (I'll see how I feel as I run it). I'm very wary of overdoing it as I've had enough time on the IC, so erring on the side of caution.
Thanks for your encouragement and support 😊.
in reply to
No problem at all! You know your body best and three runs a week suits you. I meant still do three runs a week. Go into every one confident though because it's in you!! This will make you so strong too. Keep going 😊
I think that sounds a great ideas - I spent plenty time consolidating before starting the timed version of the Magic Plan and I think it was worth it. Running is definitely not a one-size-fits-all sport and you must do what suits you as an individual. I love that you can ask a question on this forum and everyone is so supportive in sharing their experience and ideas.
I did my 60 minute run on New Year's Day. Actually did a smidge over to take it to 7k. Then had a couple of months sort of consolidating with the rough pattern of one shorter, playing with speed, one 30mins plus, gradually increasing to 5k, and one longer. I needed to do this really because my 30 min run was nowhere near 5k, so suddenly upping the distance of the short and medium runs to fit into the plan would've meant a lot of extra mileage.
A little while into lockdown I realised I'd basically just done week 4, so slotted in and carried on to my week 8 10k today
Running is so individual and it is so helpful to read how others have progressed. I have had so many replies and some great ideas in response to my question. I think I'll slot into the plan around week 3/4 and take it from there.
Thank you! And no problem - I think you and I have a few similarities (my pb 5k is also just under 37 minutes, and I do a lot of pilates too) so I thought my experience might be relevant. It's only really consolidating the long run for a couple of weeks while bringing the other two in line with the plan. I'll watch out for your 10k badge in due course 😊
I did pretty much what Hidden suggested. My longest run was 7k so i started at the week with 8k in it. But I didnt follow the suggested distances. I just did 30 mins +5k+ the long run of the week and repeat. Except I didn't repeat the 9k week as per the plan as I just felt it was time.to nail the 10!
Of course now I'm on the IC for a few days (hopefully) but then I had the feeling that something was going to give which is partly why I went for it - I think I might have gotten injured on one of those repeat runs otherwise. I've stuck to the plans until now and been injury free - was just my time, I think?
You will do what feels right for you, I'm sure. Go for it!!!
Hi Fionamags. Hope your injury is starting to improve? Have you had your physio appointment yet?
I've had so many replies and great suggestions - lots of varied ideas about where to go next. I've decided to slot into the distance plan about week 3/4 (I'll see how I feel when I run) as I don't want to increase my total weekly distance beyond the 10%. Hopefully that will keep me progressing in the right direction injury free (6 months on it last year was enough!).
Look after yourself and I hope you're running again soon.😊🏃♀️
Injury is pretty much the same a brisk walk brings on discomfort (rather than agony) so I'm holding off doing anything until I get advice. My appt is Thursday. Fingers crossed!!
I agree with Hidden , that you could almost do your own thing here Delly-dot.
If you do want yo use the structure of the plan however, then having done a long run of 7.9K (lets call it 8K!) you could pick up at Week 6, which will end with your first 9K.👍
If you choose to go your own way, a good rule of thumb is to make sure you keep any increase in distance to about 10% of your weekly total. So for example, 2 x 5K and an 8k=18K, would suggest an increase of approx 1.8K (so 19.8/20k total).
Always, of course, listen to your body.
Good luck, whichever way you go - and either way you are very near that 10!🙂
Thank you for your advice Sandra. I will be mindful of the 10% rule about not increasing distances too quickly, so think I will use the distance plan as my rough guide and slot in around week 3/4 and take from there.
Of course you'll know that I have no idea, because of not doing proper plans, but I would tend to agree with GTFC and just gradually build the long run of the week! But I do know you like a plan (good for you !).
Hi Roxdog. I've had so many replies with varied suggestions. I'm going to take use the distance plan as a rough guide and join it around week 4 as that is still an increase on my total weekly distance. watch out though, as I do intend to run without a plan some day! 🤪🏃♀️😂
I think the simple answer was do what you think will work best. At the end of the timed version I was doing 8k. Knowing I could do 8k, (which you have to do in Weeks 4 & 5 of the plan) I treated my 60 minute run as the completion of W4 then went back to W5 to do the second 8k week and moved on from there and did my first 10k a few weeks later in 1:20. It took me 10 months to save those pesky "additional" 20 minutes off, but I got there in the end (around 1:02 is now typically my average time for it).
So many suggestions in the responses to my question and some great ideas to bank for future use. I've decided to join the distance plan at week 4 as a rough guide and take it from there. Good luck with your runs!
Dont make things complicated and dont go back on the plan.
My aim was 60mins on the 8th week, which I achieved comfortably. Did about 8k.
I basically rested for the next 2 weeks doing short runs and getting into the right mindset.
I then picked a good day a few days in advance and on the day having properly prepared set off at a very easy pace.
Having prepped mentally and physically Completed 10k doing it in 1hr 21mins avg 8mins per km. So there were some parts where my time was 7mins per km, and others at 9 or even 10 mins per km.
I just knew I could do 10k but the time was irrelevant.
Just enjoy it, take it nice and easy, it's not a race.
Well done - you are doing brilliantly! Thanks for sharing your progress and ideas - very inspiring. As I'm a lover of a plan and I'm not in any rush, so I think I'm going to join the distanced plan around week 5 and take it from there. Thanks for your encouragement.
Wow so many different views DD. I would say it is how you feel what would feel right for you. It suited me to have had a little gap of freedom running shorter routes once I got to the 60 minutes - I needed that. You seem to be on a roll so may suit you to jump in the 10 k plan a few weeks in. Good luck 😀
From what I read you can increase distance by 10% each week whatever that does to your time should be okay maybe not though. I found better pace by going the distance though.
I’d say that once you’ve got up to 60 mins, see how far you ran in that time and then slide over to the equivalent distance on the plan. The timed version was only devised because some people were finding it difficult to run 5k after their consolidation.
Hi Dexy5. I shall certainly have fun! I was one of those who found reaching the 5k tricky to reach, but I got there in the end! I think I'll slot into the plan at week 4 and see how I go 😊. Thank you for your help.
Thank you ju-ju-. That's just what I'm going to do - I'm going to go for option 1, slotting in at week 3/4. It's the safest option for me and keeps me within the 10% rule too.
I'd say week 2 would be an unnecessary backward step, week 3 you would find no problem at all - and personally, I'd probably start at week 4. 2k total increase over your 15k shouldn't break anything ...
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