Hello everybody and welcome to the brand new Magic Plan. I hope you are as excited as I am? Please find the plan attached which you can print off and stick to your fridge, should you wish to. I recommend doing an interval session for the short run, or use it as a slow recovery run. I have put a link to the information station which has lots of ideas for interval sessions:
★ 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.
★ 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.
I suggest that you also do some strength exercises on non running days. You may want to complete the Strength and Flex podcasts? Here is a link with some suggestions:
Thanks, started on Friday and looking forward to the challenge. Wasnt sure which to tackle so decided on the 60 mins first as the most I've ran is 53 and I was pretty tired! Looking forward to seeing how everyone gets on!! 🏃♀️😁
I want to do this but doubt myself. I am doing 5k runs and it takes me 38 mins to do it. By the end I feel exhausted and don’t think I could have run a minute more. I’ve been doing 30mins to 40mins runs only once or twice a week.
I would love to be able to run 10k but it feels like only in a dream.
Any words of advice? Do you think i should first get comfortable with 5k runs before even to hope for longer distances?
I'm a slow runner. To do 5 k takes me about 45-50 mins but I have followed the plan for a couple of weeks then stopped and started again and I got up to 6 k with ease. I feel I might not get to 10 k but I'm going to give it a go!
I haven't run 5k at all yet, so you are ahead of me! I am doing the time plan, to develop from my 30 minutes up to 60, hopefully. I look forward to hitting the 5k at some point in the next few weeks!
I am after slowing down over the past few months. Reason is because I have not been running as often, 1 to 2 runs per week. Last year I was running 4 times per week. It is hard at the start, but believe me, the more you run the easier and more enjoyable it gets. I'm starting the plan now too. I have not run a full 10K without stopping since last November. You will surprise yourself.
Hi Vish-runs, if you slow down your pace, so you are more comfortable, you will find everything easier. I am slower than you (5k takes me 45- 50 minutes). I found that the timed version of Magic 10 at a slow pace was a good way to build up greater stamina & fitness. Now I’m back to try the distance version, (and if I need to take some extra weeks, then I will.) 😄
Hi, that’s such a good suggestion. I might do the timed version then to get me running 60mins. I thought the timed version was to complete 10k in 60 mins which is next to impossible for me.
So I think building up to running 60mins and then after that trying to get the distance. Thank you so much. This is now definitely sounding like a plan I could achieve.
So encouraged to read about people at the same level as me. 5k takes me about 42mins and exhausted by end. 60 mins appears daunting but then I think back to how I felt when I started C25K and I never thought I would be able to run for 30mins. Will each other’s support WE ARE GOING TO SMASH THIS 💕
Same! 10k seems like another world. I can do 5k in 38 mins, and did it once in 34 mins for no apparent reason! Not sure whether to follow the time or distance. Would love to be going for distance, but might be too much of a stretch. Let's see what happens. At least we're all in it together!
Hiya, I can do my 5 km in approx 32 or 33 so not far Infront of you, so that's why I've chosen the 60min plan. I downloaded the Nike run app and follow the guided runs which I find really help. I'm sure you will get there. Keep posting on here for encouragement from others including me!!
I think that getting used to having time on your legs running is really important, as the timed plan will take you to 60 minutes. Often we do feel really tired at the end of the run, and part of that is our own brain as we know when it will finish. Do you continue to feel tired through the day? Or do you recover? Its hard to say as i dont know how long you have been consolidating for. But if you want to increase, and you are keen to get to 10k, then I certainly think its worth giving it a go.
Thank you. I have been running 30 mins since January 2020. I haven’t always run 3 times a week especially when it was really hot but have managed to run once or twice for 30 mins.
You are right I don’t feel tired all day but just towards the end of the run.
Am definitely going to give this a go. First run today 😊
Hey. Personally I would forget about distance and just aim to run for the 60mins. Whatever distance that will take you. 60mins of running is not to be laughed at. Try to do interval runs in one of your runs. Try doing 20 seconds faster pace and then slow pace for 2/3mins and repeat that for 5-8 times. As the weeks go on you slowly up to 40 secs fast and 90 secs recovery pace. Trying doing squats and core work on your non running day. Doesn't have to be for long 20mins or so. Don't put pressure on yourself. End of day it beats sitting in the house. Hope this helps
I am at the same times as you and up until now have been running outside. Have had to move to a treadmill, and my goodness I was rubbish. It was so hard and relentless and I was so miserable being inside. Anyway will keep trying! Am starting the plan today. We can do this!
Thanks 🙏🏻 I started with the 2.5K to the C25K+ Speed podcast (this will be my shorter interval run each week). I carried on a bit further to complete the podcast but managed:
2.5K with an Ave.Pace of 5:36/KM in moving time: 13:56 💪
hi Ju-Ju after graduating C25K followed by several weeks of 5k consolidation runs i have just this morning completed week 3 7K run in 49minutes .Looking forward to hitting the big 10k
Thank you ju-ju! Great to get started- I’m very excited to be back on a program. 😄
I did my interval run 2 days ago, (dire 😂😂) & am flushed with success today- just back from my first 6.5k which happens to be where I’m up to (having already done several 6k).
I might well add in extra weeks & increase by half k if I need to because I’m keeping PF under control. Also, as a relatively inexperienced runner at 61, I’m very keen to avoid injuries.😄
Thanks too for the Strength & Flex link, I’ll add it to my “rest” day cycling - tho’ not simultaneously. 😂
I graduated from C25K last year, redid it this year during lockdown and then consolidated running 30 minutes 3 times a week. Now ready to move onwards and upwards. I’m very slow and will be doing the timed version until I get to 60 minutes, then will redo with the distanced plan until I get to 10k which I hope will be by the end of December.
I’m on week 2 now and I’ve added some variety to my routes – run1 fartlek on a short flat section of my usual park route; run 2 my usual 30 minutes up and down hill route round the whole park (which I've just done this morning); run 3 on a completely new scenic route which is 5k, I run until the time is up then walk the rest.
Also doing the NHS Strength + Flex on 3 rest days per week, now on Week 4 of those.
Really excited to do the plan! I completed C25K during lockdown, and have found the runs a key part of achieving my only real ‘me time’. With two young children at home for five months, running definitely helped! Now with schools reopening and a post furlough return to work I’ve been worried about losing my new found interest in running, so the timing of the plan is brilliant and I’m really hoping it helps me to remember to try and prioritise that bit of time for my health (both physical and mental).
I had a two hour child free window this morning, so did my first Magic Plan run. As free time will be very limited over the next week, I went straight in for the 5.5k run! (41 mins) I’m now shattered but happy, and looking forward to trying to fit in a 2.5k run over the weekend (which may have to be laps of the local park with the children on their bikes 🤷♀️) .
Time is going to be my biggest problem too! I've had the luxury of time now removed with me back at work, kids back at school, clubs back on leaving me back of the queue and too tired to move again. If you find any tips or suggestions for juggling, please share 💗🥴
When I return to work on Monday, I’ll be doing a 4 day week. It’ll be my first time ever with a ‘day off’ as my youngest has just started school - so I’m hoping to do my long run every Friday. The two other runs....well at the moment I don’t know how that’s going to work! Some ridiculously early mornings perhaps? But with sunrise getting later, I don’t know how sustainable that is 🤦♀️. I might have to do a short run on a lunch time and just suck up looking shocking/sweaty on a work call/school pick up 🤪 🤷♀️. Good luck, it really can be a fight to find any time for ‘you’...
Brilliant, that is superb. I think that planning around a buy life makes a huge amount of difference, and its amazing what you can achieve when you put your mind to it.
Cant wait to start this ! 😄Completed C25K last week. Although I have continued with my consolidation runs I feel a little bit lost without a structured plan in place. So this it just what I needed.
Can't wait to get started, it's great to have a bit of structure and accountability. Although don't take it personally if I start cursing at you during the tough ones
Count me in please. Been ages since I've run 10K without any breaks and I think the last time was for a 13K mountain race last November. So I'm basically starting from scratch again. Looking forward to doing this. Been a good week so far. 2 x 5K runs done, (not)parkrun tomorrow morning and I'll do the long run on Sunday. 3 lbs from my little COVID-19 Belly have disappeared since last Saturday too.
Good to know I’m not the only one who takes 45mins for 5k. Don’t get me wrong - I’m thrilled that I’m just out there doing it 👍 So if ...s’cuse me ... when ... I get to doing what I do for 60 mins I’ll be beyond happy - no matter what distance. Three cheers for us 👏👏👏
Hi Vish-runs! 10k is a long way for those of us who can only just get to 5k, which is why the time element (ie to get you running for 60 minutes) is such a good idea. BUT - if you’re doing 5k in 38 minutes, in my book you’re doing really well! My average is anything from 46-50 minutes. Another but - I have also followed ju-ju’s plan and yes, I got to 10k! I can’t tell you how fantastic that feels! I’m now going through the plan again as a ‘trainer’ for the next 10k. My only advice, apart from the hydration thing of course!, would be to slow yourself right down on the longer runs so that you don’t tire yourself out too early. If you’re following the distance plan, rather than the time plan, I would recommend you ignore time. If it’s any help, my last 10k (of 2 so far!) took me 110 minutes! So you have options but follow the plan and see where it takes you! Good luck!
This is so inspiring! Thank you for being so supportive. And honestly, thank you for being so up front about your 110 minutes. It warms my heart to know you are out there.
I’m another person who really appreciates you talking about your 110 minutes OGR - my timings would be the same. It’s too easy for us snails to keep quiet about our times & then we think we are alone. For me personally, after believing that I could not run for half a century, to be achieving this feels amazing & going slowly is irrelevant. 😄
It helps that I have some great support from my running buddies Elfe! I generally run on my own but for ‘special occasions’ (Parkrun, PR tourism, (not)Parkrun etc) they’re there and while they run at probably twice my speed they’re always around to help me along when I need it, at whatever pace I can coax out of my body! Like on my first ever 10k when they got up early to cycle along my route, popping up every so often so cheer me on! I’m a proud member of the snail club!
I graduated C25K a year ago today but didn't keep up with the running, I re did the plan when lockdown hit and have been doing 3 30 minute runs since April and have turned into a bit of a running bore.
During August I completed a active challenge via twitter and ran every other day and also got to 5K and have 4 in the bag.
I have taken a few days off in preparation for starting this challenge, I am going to do the timed challenge and then hopefully build up to 10K
I tried to do the 10k plan on my own but felt that it was too much of a jump after completing the C25K. I am going to follow the 60 minute plan and and then build up to 10k.
Hi everyone, I’m looking forward to starting the Magic Plan. I’m going to be doing the timed plan. I’m a slow runner, my 5K time has been between 45-50mins. The Japanese Jogging video helped me immensely (I can’t remember who posted it but Thank You), as I was getting very disheartened as I thought I was too slow! Good luck everyone.
I’m with you and believe me ... there are more of us 40-50min 5k people around - we just don’t shout about it 🤣🤣🤣 Let’s see that we get 60 mins under our belts with this amazing plan
It doesnt matter what week you are on, the posts and group are here to encourage, whatever week you may be on. I hope it went Ok, I will have a look to see if you've posted.
W1D1 is in the books! I'm shooting for minutes this time through. I'm fat, old and "run" with chemo-induced peripheral neuropathy (I have pins and needles from the knees down) I call it 'faith based' running because I just have to believe the ground is down there even though I can't really feel it. But hey! It is FAR better than dying. My doctor is a runner and is very supportive of my running. I may never run a 12 minute mile but I run!
W1R1 also done! Thought I better get off to a promising start. I put on the running things after work, then thought just the 2.5k to get underway, but then that was going quite well, so then carried on for the 5k and during that time thought about the week ahead and realised this was probably the opportunity for the long run so pressed on to the 5.5km run. Hope everyone else is able to make the start they hope for!
Started today too and after a few weeks of less frequent runs I am really keen to get back on track with 3 runs a week and a new goal to aim for! I knew today was likely to feel like a bit of a challenge so I started with the 5.5km so that the hardest run was under my belt! Felt pretty difficult at times. Definitely not the most enjoyable run I've had but I'm already feeling that sense of achievement and I know if I stick to the plan its doable! Good luck everyone!!
Thanks Ju-Ju. Hopping on mid-plan here, as this week is Week 7 for me on the timed version. Long 55 mins run due tomorrow. But if and when I can do the Golden Hour (so looking forward to this) I will think about going back and starting the plan again, but using the distance version this time.
Decide which one fits your life better Reggit. This one is 3 runs a week and you can choose when to run each distance , whereas SueAppleRun is doing the Garmin plan and seems to be out at least 4 times a week and gets told which run to do each day.
The garmin ones do seem to be 4 runs a week, I’ve only done the first week. They’re hovering between 1-3k at the minute although I expect that to increase fairly quickly. Tempted to jump to Ju-Ju’s but not sure if the distance build up is to quick for my old pins 😂
Depending on what you are doing now this plan may be a good stepping stone to the Garmin one, we are out 4 times a week which is exhausting at first and quite hard to keep up, now we are on week 6 and really enjoying it,
We started the Magic plan last November but hadn’t long graduated and found the dark cold wet evenings just too much so gave up on week 3
I think I might need to increase more slowly for some of the program - if I need to increase by 0.5k then I will add in some extra weeks. - I’m just going to listen to my body & see what it says (hopefully not too rude!😂)
Hi week 1 done and half way through week 2 but I'll be doing the others at a slower pace, my weeks may not end up being calendar weeks.
I have loved the routine of running 3 times a week and am starting the plan at a time where time has been swiftly filled with work, kids back to school and clubs. I only managed 2 runs last week despite getting up and ready in enough time to go before work- my time was needed supporting at home, so runs cancelled.
I'm hoping this group will help remind me how to prioritise myself and keep me going!
Have Achilles injury. Haven’t been able to run for 2 weeks
Can’t start Magic plan until fully recovered, and that could be another month or so.
Any advice on what level to run when start again?
Think it may be best to go back to basics from week 1 C25K, but would value any advice and tips.
Thank you for all you are doing to keep us motivated and improve the lives of so many through the enjoyment of running. I’m already getting withdrawal symptoms!
A wise move with your Achilles injury Kneejerker. I have just recovered from the same. Strengthening exercises for the Achilles and soleus muscle Helped me and I now do them on non running days. I shouldn’t think you’d need to restart c25k all over but try a short run at slow pace after a break.
I am so sorry to hear about your achilles injury. Have you got exercises etc? I would regroup once you are in a position to run again. Are you including eccentric heel drops as part of your exercises? I ask as it was these that sorted me out after getting an achilles injury.
I started a few days early. I found the 2.5k one really hard! I'd set out to be faster than normal and just burnt out and didn't really improve speed anyway. Eek!
I did my first 5.5k today which I found fine because I ran sooooo slow! I got a PW today (personal worst) of 36ish mins for 5k! Going super slow for me means I'll feel more confident going for 6k next week.
I've also started lejog5 so clocked up 4.07 miles including the warm up/down! Whoop! If you want to track my slow plod on that I'm "Icantsoimgonna"!
Thank you so much for starting this plan again. I’m going to give this another go. I did it back in the spring and successfully ran 10 K in May. Since then I’ve lost focus a bit, I really like the gradual increase in distance. Good luck everyone!
Hiya I thought the same. I run with the Nike app and am going to see if I can set it to a certain time and distance. I also use my charge 3f fitbit and in theory it says you can set a target time and distance but we'll see!
Felt odd only doing 15 minutes this morning but I'm sure the weeks will fly by and hopefully 60 minutes will fly by also. I look forward to hearing everyone's progress and encouragement, which is so helpful and supportive. 🤗
I'm going to have another go but having read other comments I think I'm going to try timed this time and then have another go at distance after. Thanks Ju-ju!
First run today of 2.5 k and did my fastest 1 k and 1 mile! Despite thinking I'm not very good at running and I've never got further than 60 mins/6km I have got better at it!
Decisions decisions.... I have now settled on the timed version. Have been running 40 -45 mins since May 2020 , but my distance varies. Looking for some structure as winter approaches. I will go out for my 15mins run this evening. Looking forward to the 8 week journey
Going to do the timed plan as feel it will suit me best. Graduated in May and have reached 5 K but in around 37 minutes, I think the distance plan would be too much for me. I’m going to try the 15 minute run today as due to having toothache I haven’t run since Tuesday week ago. Hope I get on ok. Good luck everyone else who’s taking part .
Thank you Ju-Ju-. It went well and I really enjoyed it. I did 16 mins accidentally and managed 2.27. So I was pleased with that. 30 mins today. Tooth so much better thankfully.
I think the plans are tried and tested. Personally I like the feeling that there's something left in the tank each time and would rather that than risk overdoing it and getting injured. But that's just me, everyone is different.
Thank you for doing this! So good to be going through this with a whole bunch of people who can commiserate!
Started two days ago with a 2.5k. This morning I decided to go down to the river (much flatter than near the house). And I knocked out the 5.5k run. Yay!
I even managed to do it in less than 50 minutes. The last 1/2k was really hard, but I kept telling myself it was just a few hundred yards. Yes, I'm slow. But that's OK!
Next run...5k...probably on Monday. I hope, legs permitting. Because I can't run on Tuesday.
Thanks for this! I’m going to try this again over the next 8 weeks. I started the plan in August but had to stop after 3 weeks as I had a hurty knee whenever I ran downhill or twisted. No idea what it was but I’ve had one week of gentle walk-running and one week of complete rest. It seems to have worked as I did the 2.5km run this morning and there was no pain 🥳! So I’m hoping this time I’ll get all the way to 10k 🤞. Looking forward to joining you all!
The timing of this plan couldn’t have been better for me! I have a series of virtual running events over the next few weeks (with 2 x 10k) to complete before 31st December & have been struggling on physical & motivational levels. I have great faith in this plan & my fellow runners!
Hi all. Wondering if i could get some advice, I graduated a couple months ago from c25k and continued with my running. Last two weeks I took a break. Went yday for a 5k run and it killed me and I was at my slowest time ever 42 min!!! 😬🙈
Now I don’t know if I should start the 10K plan or timed plan??? I can usually at my best do 5k in 34min but I think need to work up to that again after just two weeks off. Any advice? Want to start running from tomorrow. Don’t know what to do??? 🏃🏽♀️🏃🏽♀️🏃🏽♀️
Perhaps have a couple of weeks of gentle running, no pressure for 30 minutes a go? Then you could start in 2 weeks? There will be people following this at all sorts of different stages so you wont be on the back foot?
Thanks, Ju-Ju-. I have managed two of the runs this week, post injury, much to my delight. Hoping I manage to complete the timed runs this time. Thanks for hosting this again.
Week 2 finished today. Tuesday 15 minutes fartlek on flat section of my park route, Friday 30 minutes circuit of park, this morning 39 minutes on scenic route. 2 dried figs at the end as reward/energy. Happy running everyone 🏃🏽♀️ 😀
Fab, thank you. Still not sure whether to aim for 60mins or 10k. Suspect 60mins is what I should be doing as max run has been 50 and only reaching 6k - but so want to hit that 10k mark! Need to remember slowly does it and this is why I’ve avoided injury so far and made it to this point. Just ran the first 15 min race of week 1. Pace was good for me but my left leg did not want to cooperate! Maybe I went too fast. Can feel I’m creeping into dangerous competitive territory. Must try hard to stay content with myself!
Its so easy to be drawn into that competitive place. It sounds like you could do the 10k. It doesnt matter how long it takes, its about getting your legs used to going the longer distances.... but your decision completely.
Thanks for responding, Ju-ju. Brilliant, as soon as you said I could go for the 10k I knew that’s exactly what I want to do. Brilliant brilliant brilliant 👍
Ah well, I might as well come out and say it: I'm the awkward one! My 4.11k run this morning was my final run of what's supposed to be Week 6.
I signed up having already started on the distance version of the Magic Plan, with the aim of running 10k before my 60th birthday in early October. I then wombled off and ran an unplanned 10k during my recent holidays.
However, now that the days are drawing in and I'm getting back to work, I'm not entirely sure when and how I'm going to fit in runs. Consequently it's highly probable that my weeks won't match calendar weeks.
So I'd really like to keep posting on this thread for accountability, and with the aim of doing another 10k by the end of the month.
Excellent. You wont be banished! Find a way to make your runs work for you and your life. Might be worth planning in advance what you will do and when so that you get a sense of accomplishment. Perhaps 2 runs a week?
Hi Ju-ju Sorry if this is a stupid question. If I am trying to do the timed version does it mean I have to run for 15 mins and cover a distance of 2.5 K in 15 mins. Or does it mean run at my normal pace for just 15mins.
Or Shd I do 2 runs on week 1 for 30mins at my normal pace and then run 35 mins for run 3.
How are other people doing it?
Sorry I feel a little foolish asking but am a little confused.
I'm not ju-ju- but can hopefully answer this correctly! The timed and distance versions of the Magic Plan aren't linked.
So if you're doing the timed version, Week 1 is one 15 minute run, one 30 minute run, and one 35 minute run. Distance doesn't matter as the aim of the plan is to get you running for 60 minutes.
If you're doing the distance version, the Week 1 runs are 2.5k, 5k and 5.5k, and the time taken doesn't matter as the idea is to end up by running 10k.
Ok thank you. I ran for 37:37 today and completed 5k. Rest day tomorrow and will do the shorter runs this week. I only asked as 15 mins seemed like a very short run so panicked thinking I needed to do it fast and try and cover 2.5k in that time (I’m definitely not built for speed! 😬😉) Looking forward to be able to do 60mins at the end of 8/10 weeks.
run 3 week 1 completed. Just over 5.5k. Haven't done run 1 as I wont have time to fit it in. Does this matter? I'm going to do my week 2 long run of 6k on Saturday 😊
I'm pleased to report that I completed 7.7km yesterday, I do my long runs on Saturdays and I plug myself in to music, and go, hills and all!! And I'm loving every minute of it!!!
Been doing the Nike run app. Most I've run is 35 minutes for 5k. Thought I would try your Magic Plan as it gives me more structure and an aim. Felt a bit aimless since graduating from C25K. Why is one of the Magic Plan runs so short, ie. 15 mins/2.5k?
A silly question: how do I follow the program i.e how do I keep following the latest updates of the plan? Do I keep looking through all the health-unlocked emails?
Hello, the plan is all layer out on the chart for you to follow as you wish ( you can do the weekly runs in however works best for you). The posts are more to allow people to post how they are doing, get support, and to share any issues. I hope that helps?
Started week 2 on Monday. A nice 3k run achieving negative splits for the first time. Yay!
And then yesterday happened. Intended to run 5k. But with 99% humidity it felt as though my face was doing to explode. And Garmin told me my body battery had been steadily getting lower since the weekend. Got 2.5k in to my turnaround point...legs still felt like lead...felt really hard...none of the usual feeling of being in my running comfort zone (which kicks in after the first 1.5-2k). So I walked for a couple of minutes...ran .25, walked, ran .25. And gave up. Walked the rest of the way back to the car. Tried reminding myself there are no bad runs...only practice runs...but still feels like a failure. It's the first time I've failed to complete the run I intended to do since early July.
Tomorrow is going to be cool and only 65% humidity. Am I crazy to try the longest run of the week? (6k). And keep moving to week 3 starting on Monday?
I’ve been running g 5k three times a week since I graduated at the beginning of August. I ‘accidentally’ ran 6 and felt fine. I’m not fast... average pace fluctuates between 8 and 10 depending on how tired I am. I’m also slightly obsessed with the security blanket of Michael Johnson telling me how far I’ve run. I’m not hung up on times because I’m just so happy to be getting out and doing it, but I’d love to do 10k. This plan sounds great. Starting tomorrow 😃
Thanks JuJu. I wont be starting until mid Oct. I am currently in France going home at the end of the month, but will be in quarantine for two weeks. Once I am released I can start! Looking forward to it.
I've just graduated from Couch25K although running 4K rather than 5. I completed the 30mins, three times and found them demanding, especially the first 15 mins. It does get easier after that for some peculiar reason.
This is my question - idea -for how I want to move on: I was thinking I would run for 20 mins, take a 5 minute walk, and then run for another 20 mins; I would do this twice, seeing how I managed it. If it was looking good, I would either reduce the walk time, or increase by a minute or so, the run time. Each week, I could build a little on this, whilst still feeding in the short walk break - what do you think? Thanks!
Week 3 finished today. Tuesday 15 minutes fartlek, Friday 30 minutes circuit of park, this morning 44 minutes on longer scenic route. 2 dried figs at the end as reward/energy.
Also finished week 5 of NHS Strength & Flex on Saturday. I feel like a new woman, stronger everywhere but with 2 particular breakthrough achievements.
As a child a car accident left one knee stiff and hard to bend and one arm smashed to pieces and 4 inches shorter than the other. Luckily my dad refused the recommended amputation saying he felt sure I would rather have it there for appearance even if it wasn’t much use.
Anyway now the weak knee is bending as much as the other one. And I casually mentioned to my son as I headed out the door last week that I was having problems with the Bench Dips because of the different arm lengths. 10 minutes later I was in the park with one of his S shaped push up bars which worked brilliantly just as if I had a 4 inch prosthetic extension on my arm. So I am now applying equal pressure to both arms and the bad arm is stronger than it’s ever been. The bar also helped with the correct posture on all the other exercises including hooking it over the railing for the pullups.
Thoroughly recommend the Strength & Flex podcasts to anyone who hasn’t tried them yet.
Thank you for this plan! I did the C25K relatively easily and then thought why not try the 10k? I struggled to find a suitable training plan and this one is my 3rd attempt and so far it seems to be working for me. I decided to go for times rather than distance. I’m slow but hope that eventually I’ll get faster. It’s week 5 now and I’m enjoying it. Starting to run again was probably one of the best things I’ve done this year! My last 10k was about 10years ago.
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