* the Magic Plan* Letโ€™s go ๐Ÿ•บ๐Ÿฝ: Hello... - Bridge to 10K

Bridge to 10K

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* the Magic Plan* Letโ€™s go ๐Ÿ•บ๐Ÿฝ

ju-ju-
ju-ju-Administrator
โ€ข263 Replies

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:

healthunlocked.com/bridgeto...

Welcome vid: youtu.be/-zZUHLxTbnQ

So, in summary, the plan is:

โ˜… 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.

โ˜… 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:

healthunlocked.com/api/redi...

I will use the welcome post to keep the list of all of your names who are completing this, and we will come back to this at the end.

I will be posting every 2 weeks to keep you on track. There will also be an opportunity to join a zoom callโ€ฆ. Details to come soon.

Soโ€ฆ.. letโ€™s do this ๐Ÿ˜Ž๐Ÿ˜Ž๐Ÿ˜Ž๐Ÿ˜Ž

Happy Panthering

Juju ๐Ÿ˜บ

263 Replies
oldest โ€ข newest
bsimonuk
bsimonukGraduate10

Thank you Ju-Ju

Excited to join the plan.

Feeling quite restless at the moment xx

Thank you for organising this again :-)

Hedgehogs123
Hedgehogs12360minGraduate in reply to bsimonuk

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!! ๐Ÿƒโ€โ™€๏ธ๐Ÿ˜

ju-ju-
ju-ju-Administrator in reply to Hedgehogs123

Good plan, that sounds very sensible.

ju-ju-
ju-ju-Administrator in reply to bsimonuk

Super, I am so pleased. Just take each run at a time.....

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 donโ€™t think I could have run a minute more. Iโ€™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?

Thank you

Vish

Wbrig
Wbrig60minGraduate in reply to Vish-runs

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!

Killerblue
Killerblue in reply to Wbrig

Very similar situation and timings as well. It will be interesting to see how we all get on ๐Ÿค”๐Ÿ˜Š

Vish-runs
Vish-runs in reply to Killerblue

Good to know Iโ€™m not alone. Good luck to you. ๐Ÿ˜€

Vish-runs
Vish-runs in reply to Wbrig

Thatโ€™s really inspiring. Will give it a go then. Thanks for your reply.

Lifebeginsat
LifebeginsatGraduate10 in reply to Wbrig

My timings are similar. I've run for an hour today, and getting to just over 7k. It's gonna be a challenge. But we're in it together!

Whydothis
Whydothis60minGraduate in reply to Vish-runs

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!

Vish-runs
Vish-runs in reply to Whydothis

All the very best to you. Iโ€™m sure youโ€™ll do it with that positive attitude. Good luck ๐Ÿ˜Š

damienair
damienairModerator in reply to Vish-runs

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.

Damien

Vish-runs
Vish-runs in reply to damienair

I hope I do surprise myself. Thank you and good luck to you. ๐Ÿ˜Š

Elfe5
Elfe560minGraduate in reply to Vish-runs

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 Iโ€™m back to try the distance version, (and if I need to take some extra weeks, then I will.) ๐Ÿ˜„

Vish-runs
Vish-runs in reply to Elfe5

Hi, thatโ€™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.

๐Ÿ˜‡๐Ÿ˜Š

Elfe5
Elfe560minGraduate in reply to Vish-runs

Yay! ๐Ÿ˜„๐Ÿ’ช๐Ÿป

AliK0871
AliK087160minGraduate in reply to Vish-runs

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 otherโ€™s support WE ARE GOING TO SMASH THIS ๐Ÿ’•

Vish-runs
Vish-runs in reply to AliK0871

Yes, itโ€™s really good to know that we are not alone. I love how this community supports runners of all abilities.

Good luck to you.

We will all do it together.

AliK0871
AliK087160minGraduate in reply to Vish-runs

Starting tomorrow with 35 min run....DEEP BREATH HERE GOES๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ

Elfe5
Elfe560minGraduate in reply to AliK0871

Deep breaths & slow & comfy.! ๐Ÿ˜„

Hedgehogs123
Hedgehogs12360minGraduate in reply to AliK0871

How did you get on?? Just done my 35mins, last few mins were to 'Bat out of Hell 'and Eye of the Tiger, that kept me going!!! ๐Ÿƒโ€โ™€๏ธ๐Ÿ˜

Starting this evening.

Hedgehogs123
Hedgehogs12360minGraduate in reply to Vish-runs

good luck!

Sounds like quite a few of us will be on the timed run plan.

Slow but steady will get us there- and trust the plan!!!

58soon
58soon in reply to Vish-runs

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!

Hedgehogs123
Hedgehogs12360minGraduate in reply to Vish-runs

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!!

58soon
58soon in reply to Hedgehogs123

Thanks Hedgehogs123. I'm going to download the NikeRun app now and I'll be al set for Monday! Here's to us Magic 10 beginners!

I use the Nike run app too. Never tried the guided runs. Will try them now. Good luck to you too. Feeling motivated and inspired.

Hedgehogs123
Hedgehogs12360minGraduate in reply to Vish-runs

Haha be warned, you will find yourself shouting out in agreement at Coach Bennett, or is that me??! Try them and let me know if you agree! ๐Ÿƒโ€โ™€๏ธ๐Ÿ˜

love the guided runs!!

ju-ju-
ju-ju-Administrator in reply to Vish-runs

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.

Vish-runs
Vish-runs in reply to ju-ju-

Thank you. I have been running 30 mins since January 2020. I havenโ€™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 donโ€™t feel tired all day but just towards the end of the run.

Am definitely going to give this a go. First run today ๐Ÿ˜Š

ju-ju-
ju-ju-Administrator in reply to Vish-runs

Yes thats the key, I think you will be fine.... alot of this is mental training :)

Johnnylewis
JohnnylewisGraduate10 in reply to Vish-runs

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

Elfe5
Elfe560minGraduate in reply to Johnnylewis

Thanks, that sounds a good intervals plan for me too. ๐Ÿ˜„

Lankers
Lankers in reply to Vish-runs

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!

lollytwist
lollytwistGraduate10

Thank you Ju-ju Iโ€™m excited to get started and to build back up to my old time and distance.

Lorraine x

ju-ju-
ju-ju-Administrator in reply to lollytwist

Wonderful, I hope you enjoy it.

Jonno34
Jonno34Graduate10

Good luck everyone, it is a plan of great awesomeness!

ju-ju-
ju-ju-Administrator in reply to Jonno34

Yay :)

Walshy3
Walshy3Graduate10

๐Ÿ‘๐Ÿ‘๐Ÿ‘yay๐Ÿ‘

ju-ju-
ju-ju-Administrator in reply to Walshy3

:)

PhoenixRise
PhoenixRiseGraduate10

Yes!!! Letโ€™s go!!! ๐Ÿ’ƒ๐Ÿ•บ

Being the eager beaver that I am I have already made a start and completed W1R1 โœ… Update pending ....

Happy running all ๐Ÿƒโ€โ™‚๏ธ๐Ÿ’ช

Oh well done! Which distance/time did you decide to start with?

PhoenixRise
PhoenixRiseGraduate10 in reply to kninjasticks

Thanks ๐Ÿ™๐Ÿป 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 ๐Ÿ’ช

Hedgehogs123
Hedgehogs12360minGraduate in reply to PhoenixRise

Yep me too! Wanted to get started. Second run tomm ,๐Ÿ˜๐Ÿƒโ€โ™€๏ธ

ju-ju-
ju-ju-Administrator in reply to PhoenixRise

Superb, great work :)

Target321
Target321Graduate10

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

ju-ju-
ju-ju-Administrator in reply to Target321

Fabulous, you are doing brilliantly, well done :)

Elfe5
Elfe560minGraduate

Thank you ju-ju! Great to get started- Iโ€™m very excited to be back on a program. ๐Ÿ˜„

I did my interval run 2 days ago, (dire ๐Ÿ˜‚๐Ÿ˜‚) & am flushed with success today- just back from my first 6.5k which happens to be where Iโ€™m up to (having already done several 6k).

I might well add in extra weeks & increase by half k if I need to because Iโ€™m keeping PF under control. Also, as a relatively inexperienced runner at 61, Iโ€™m very keen to avoid injuries.๐Ÿ˜„

Thanks too for the Strength & Flex link, Iโ€™ll add it to my โ€œrestโ€ day cycling - thoโ€™ not simultaneously. ๐Ÿ˜‚

ju-ju-
ju-ju-Administrator in reply to Elfe5

Good plan, and well done too :)

Ping-pong
Ping-pong60minGraduate

Hi ju-ju and fellow Magic Plan runners,

Excited to be getting started.

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. Iโ€™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.

Iโ€™m on week 2 now and Iโ€™ve added some variety to my routes โ€“ 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.

Happy running to everyone ๐Ÿƒโ€โ™‚๏ธ ๐Ÿ™‚

ju-ju-
ju-ju-Administrator in reply to Ping-pong

Superb, you are on fire :)

Thank you ju ju, Iโ€™m looking forward to starting this as I seem to have slipped a bit ๐Ÿ™„ so this will be my motivation ๐Ÿ‘

ju-ju-
ju-ju-Administrator in reply to Killerblue

Superb, it always helps to have the nudge of motivation to keep at it :)

Really excited to do the plan! I completed C25K during lockdown, and have found the runs a key part of achieving my only real โ€˜me timeโ€™. With two young children at home for five months, running definitely helped! Now with schools reopening and a post furlough return to work Iโ€™ve been worried about losing my new found interest in running, so the timing of the plan is brilliant and Iโ€™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) Iโ€™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 ๐Ÿคทโ€โ™€๏ธ) .

Best of luck to everyone doing the plan!

Jamicharla
Jamicharla in reply to AAON77

can really relate to this! Had a very similar journey! Also completed the 5.5 today! Best of luck with it!

SammiN3
SammiN3 in reply to AAON77

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 ๐Ÿ’—๐Ÿฅด

AAON77
AAON77 in reply to SammiN3

When I return to work on Monday, Iโ€™ll be doing a 4 day week. Itโ€™ll be my first time ever with a โ€˜day offโ€™ as my youngest has just started school - so Iโ€™m hoping to do my long run every Friday. The two other runs....well at the moment I donโ€™t know how thatโ€™s going to work! Some ridiculously early mornings perhaps? But with sunrise getting later, I donโ€™t know how sustainable that is ๐Ÿคฆโ€โ™€๏ธ. 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 ๐Ÿคช ๐Ÿคทโ€โ™€๏ธ. Good luck, it really can be a fight to find any time for โ€˜youโ€™...

SammiN3
SammiN3 in reply to AAON77

Sounds like we'll be in a similar situation. Good luck, I hope you get some you time!

ju-ju-
ju-ju-Administrator in reply to AAON77

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.

Blackberrypie
BlackberrypieGraduate10

Excellent, I have my magic plan workouts scheduled into my garmin calendar so all set to go!

ju-ju-
ju-ju-Administrator in reply to Blackberrypie

Superb :)

Good luck everyone! Hopefully next month for me. ๐Ÿ‘

Sign me up!

Looking forward to the journey ahead!

ju-ju-
ju-ju-Administrator in reply to Richroux

Great :)

Thanks ju-ju-

Cant wait to start this ! ๐Ÿ˜„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.

Excited ๐Ÿ˜„ x

ju-ju-
ju-ju-Administrator in reply to Bel21

Fantastic, well done :)

Yes! Thanks ju-ju-

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 ;)

ju-ju-
ju-ju-Administrator in reply to RunRabbitRun40

Haha, ah so that's why my ears were burning :) :)

damienair
damienairModerator

Hello ju-ju-

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.

Damien

ju-ju-
ju-ju-Administrator in reply to damienair

Oh well done on the weightloss, and its great to have you join the Magic gang... the mountain run sounds fab...

61Lady
61Lady60minGraduate

Thanks ju-ju looking forward to this - will definitely do the timed runs as Iโ€™d need to get to 90 mins at least to do 10k ๐Ÿคฃ

Good luck everyone - no matter how far we go I hope we all reach 60mins โค๏ธ

Elfe5
Elfe560minGraduate in reply to 61Lady

It will take me that long too! ๐Ÿ˜„

61Lady
61Lady60minGraduate in reply to Elfe5

Good to know Iโ€™m not the only one who takes 45mins for 5k. Donโ€™t get me wrong - Iโ€™m thrilled that Iโ€™m just out there doing it ๐Ÿ‘ So if ...sโ€™cuse me ... when ... I get to doing what I do for 60 mins Iโ€™ll be beyond happy - no matter what distance. Three cheers for us ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Elfe5
Elfe560minGraduate in reply to 61Lady

Absolutely! ๐Ÿ˜„

Maud42
Maud42 in reply to Elfe5

Hear! Hear!

Maud42
Maud42 in reply to 61Lady

Yep, it takes me 45 minutes to run a 5k! I'm doing timed runs this time as well!

61Lady
61Lady60minGraduate in reply to Maud42

Hey - thatโ€™s so good to hear Iโ€™m alongside others re time and distance. Hereโ€™s to us slow coaches ... that is slow but sure coaches ๐Ÿ’ช๐Ÿƒโ€โ™€๏ธ๐Ÿ‘๐Ÿ‘

ju-ju-
ju-ju-Administrator in reply to 61Lady

Great, and remember this isnt about speed..... and reaching that 60 minutes will be a fantastic achievement.

Week7
Week760minGraduate

Thanks for this. I need structure to get myself out of the door mornings. Very excited to start tomorrow morning๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ

ju-ju-
ju-ju-Administrator in reply to Week7

Excelent :)

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 youโ€™re doing 5k in 38 minutes, in my book youโ€™re doing really well! My average is anything from 46-50 minutes. Another but - I have also followed ju-juโ€™s plan and yes, I got to 10k! I canโ€™t tell you how fantastic that feels! Iโ€™m now going through the plan again as a โ€˜trainerโ€™ 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 donโ€™t tire yourself out too early. If youโ€™re following the distance plan, rather than the time plan, I would recommend you ignore time. If itโ€™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!

Maud42
Maud42 in reply to Oldgirlruns

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.

Jamicharla
Jamicharla in reply to Maud42

Completely agree with this. I'm really keen to do distance as opposed to time, so I'm really encouraged to know that its achieveable!

Elfe5
Elfe560minGraduate in reply to Oldgirlruns

Iโ€™m another person who really appreciates you talking about your 110 minutes OGR - my timings would be the same. Itโ€™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. ๐Ÿ˜„

Oldgirlruns
Oldgirlruns in reply to Elfe5

It helps that I have some great support from my running buddies Elfe! I generally run on my own but for โ€˜special occasionsโ€™ (Parkrun, PR tourism, (not)Parkrun etc) theyโ€™re there and while they run at probably twice my speed theyโ€™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! Iโ€™m a proud member of the snail club!

Elfe5
Elfe560minGraduate in reply to Oldgirlruns

Oh thatโ€™s a wonderful thing for your friends to do. ๐Ÿ’– - and yes, I have decided to be a proud snail rather than a hidden snail. ๐Ÿ˜„

Oldgirlruns
Oldgirlruns in reply to Elfe5

Excellent!

ju-ju-
ju-ju-Administrator in reply to Elfe5

Love this thread xx

ju-ju-
ju-ju-Administrator in reply to Oldgirlruns

great advice, and well done, you are doing so well too :)

Hiya, I am excited about doing this.

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

Good luck everyone

ju-ju-
ju-ju-Administrator in reply to SOlb

Superb, it feels like this is a great time for you to start :)

Thank you Ju-ju. Iโ€™m so excited for this. Wishing everyone happy running

ju-ju-
ju-ju-Administrator in reply to Tigs08

Superb :)

Thanks Juju!

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.

Really excited to be on this journey with you all :)

ju-ju-
ju-ju-Administrator in reply to Wh1teT1ger7

Great plan, well done, and great to have you on board :)

Dexy5
Dexy5Graduate10

Hello Ju-ju and magic planners.

As I increase my running distance again following injury, thereโ€™s nothing better than ju-juโ€™s magic plan to get there safely.

Iโ€™ve just finished week 2 so Iโ€™ll be a bit ahead of everyone else.

My advice to everyone:

1. Do the runs each week in any order to fit around life and work.

2. Take it nice and slow on the long run each week

3. Take as many rest days as you need (at least one) as a week doesnโ€™t have to be 7 days.

4. Enjoy it, and post about it!

5. You are now a runner - and this will make you stronger.

๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘

Hedgehogs123
Hedgehogs12360minGraduate in reply to Dexy5

Thanks, really good advice ๐Ÿ˜๐Ÿƒโ€โ™€๏ธ

ju-ju-
ju-ju-Administrator in reply to Dexy5

Brilliant, this is fantastic advice, thankyou for sharing :)

Hi everyone, Iโ€™m looking forward to starting the Magic Plan. Iโ€™m going to be doing the timed plan. Iโ€™m a slow runner, my 5K time has been between 45-50mins. The Japanese Jogging video helped me immensely (I canโ€™t remember who posted it but Thank You), as I was getting very disheartened as I thought I was too slow! Good luck everyone.

61Lady
61Lady60minGraduate in reply to Jo__

Iโ€™m with you and believe me ... there are more of us 40-50min 5k people around - we just donโ€™t shout about it ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ Letโ€™s see that we get 60 mins under our belts with this amazing plan

๐Ÿƒโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ’ช

ju-ju-
ju-ju-Administrator in reply to Jo__

Brilliant, and you are a runner, I love that Japanese video, it makes so much sense and the guy is so cool :)

FairyTales
FairyTales60minGraduate

Awesome plan, ju-ju. Super excited to join you all.

๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘

What a plan!!

To everyone reading this...it works ๐Ÿฅ‡

ju-ju-
ju-ju-Administrator in reply to GTFC

Yay :)

Thank you for this, I am really looking forward to it.

ju-ju-
ju-ju-Administrator in reply to Nicky2603

Great, I hope you enjoy it :)

Ant50
Ant50Graduate10

Many thanks, looking forward to it !

ju-ju-
ju-ju-Administrator in reply to Ant50

Excellent :)

I was so gutted to have started this only a couple of weeks ago. Iโ€™ve got my 7km to do Sunday and feeling a bit anxious ๐Ÿ˜ฌ. But itโ€™ll be fine ๐Ÿ˜

Dexy5
Dexy5Graduate10 in reply to Rosieg87

It doesnโ€™t matter if you are on a different week Rosie, Iโ€™m just starting W3 too, so we can keep each other company. ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป

ju-ju-
ju-ju-Administrator in reply to Rosieg87

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.

Rosieg87
Rosieg87 in reply to ju-ju-

Thanks Ju Ju. I did indeed manage my 7km and felt such a sense of relief! Put a little post up afterwards too ๐Ÿ˜Š

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!

Dexy5
Dexy5Graduate10 in reply to Maud42

Well done you. ๐Ÿƒโ€โ™€๏ธ๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป

Hedgehogs123
Hedgehogs12360minGraduate in reply to Maud42

You'll not old and fat, no such thing!! Well done for keeping with it, that's what matters,,๐Ÿƒโ€โ™€๏ธ๐Ÿ˜

ju-ju-
ju-ju-Administrator in reply to Maud42

Huge well done, and thats so great that your GP is also a runner, well done :)

Whoops, didnโ€™t read the plan and ran 6k this evening (first time ever!)

Hedgehogs123
Hedgehogs12360minGraduate in reply to OldSpeckledHen

Wow well done!!,,๐Ÿƒโ€โ™€๏ธ๐Ÿ˜

Thank You ๐Ÿ˜Š it was a suprise lol

ju-ju-
ju-ju-Administrator in reply to OldSpeckledHen

Excellent, well done!

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!

ju-ju-
ju-ju-Administrator in reply to kninjasticks

well done :)

Week 1 Run 1 done - thanks for setting out this programme! One step at a time ๐Ÿƒ๐Ÿผโ€โ™€๏ธ

ju-ju-
ju-ju-Administrator in reply to etwickenham

Excellent :)

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!!

Hang in there, we can all do this ๐Ÿ™‚

ju-ju-
ju-ju-Administrator in reply to Jamicharla

Good plan, and well done to you :)

siggie
siggieGraduate10

Very much looking forward to starting this plan. W1 R1 Tomorrow , 5k is the target. Garmin all charged running gear out ready ๐Ÿคž

ju-ju-
ju-ju-Administrator in reply to siggie

Superb :)

Foxglove2
Foxglove260minGraduate

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.

ju-ju-
ju-ju-Administrator in reply to Foxglove2

Excellent, well done on your progress :)

Foxglove2
Foxglove260minGraduate in reply to ju-ju-

Thank you. It was a really lovely run. Nice and slow, going round bits of my town I don't know well, lost in my running happy place.

Hmm, Iโ€™ve just started a 10k plan through Garmin Coach, now wondering if I should continue with that or join this plan.... decisions, decisions....

Dexy5
Dexy5Graduate10 in reply to Reggit

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 WillowandSola 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.

Reggit
Reggit in reply to Dexy5

The garmin ones do seem to be 4 runs a week, Iโ€™ve only done the first week. Theyโ€™re hovering between 1-3k at the minute although I expect that to increase fairly quickly. Tempted to jump to Ju-Juโ€™s but not sure if the distance build up is to quick for my old pins ๐Ÿ˜‚

Dexy5
Dexy5Graduate10 in reply to Reggit

I was 60 when I did it for the first time (and I think I said the same thing ๐Ÿ˜‚). The plan really is magic.

Some runners have done the increases in 500m in the past and taken longer. You can choose how you feel.

Good luck whatever you choose.

WillowandSola
WillowandSola60minGraduate in reply to Reggit

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 hadnโ€™t long graduated and found the dark cold wet evenings just too much so gave up on week 3

Good luck whatever you decide to do

Elfe5
Elfe560minGraduate in reply to Reggit

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. - Iโ€™m just going to listen to my body & see what it says (hopefully not too rude!๐Ÿ˜‚)

ju-ju-
ju-ju-Administrator in reply to Reggit

You could continue with that one, and the group is here to support you get to 10k. It doesnt matter if you arent following Magic :)

Runjilly
RunjillyGraduate10

Weekend off for me and first run on Monday! Doing the distance plan ๐Ÿ˜ฌ Good luck everyone ๐Ÿ‘๐Ÿ˜€

ju-ju-
ju-ju-Administrator in reply to Runjilly

Excellent :)

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!

ju-ju-
ju-ju-Administrator in reply to SammiN3

It is hard juggling everything, and well done on week 1 progress :)

Apologies JoJo

Have Achilles injury. Havenโ€™t been able to run for 2 weeks

Canโ€™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. Iโ€™m already getting withdrawal symptoms!

Dexy5
Dexy5Graduate10 in reply to Kneejerker

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 shouldnโ€™t think youโ€™d need to restart c25k all over but try a short run at slow pace after a break.

Kneejerker
Kneejerker in reply to Dexy5

Thanks . Thatโ€™s good advice and much appreciated.

Trying strengthening exercises at the moment. Must be patient as donโ€™t wonโ€™t to rush back before problem solved

Hope you are fully recovered now and enjoying the running. Itโ€™s been a life changer for me and Iโ€™m missing it.

Dexy5
Dexy5Graduate10 in reply to Kneejerker

Yes thank you. Being on the IC is not fun when you just want to get out and run. But 2 weeks out was sufficient for my return much stronger.

ju-ju-
ju-ju-Administrator in reply to Kneejerker

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.

Kneejerker
Kneejerker in reply to ju-ju-

Thanks JuJu

Yes am doing eccentric heel drops and they are helping

Fingers crossed will be able to start gentle jogging soon

Thanks for all you and your team are doing

Cantsoimgonna
CantsoimgonnaGraduate10

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"!

ju-ju-
ju-ju-Administrator in reply to Cantsoimgonna

Good that you slowed down, and 36 minutes is fab... and thats really exciting re the lejog5.

JoOnTheRun
JoOnTheRunGraduate10

Hi Ju Ju

Thank you so much for starting this plan again. Iโ€™m going to give this another go. I did it back in the spring and successfully ran 10 K in May. Since then Iโ€™ve lost focus a bit, I really like the gradual increase in distance. Good luck everyone!

Best wishes

Jo

ju-ju-
ju-ju-Administrator in reply to JoOnTheRun

All the best... just one run at a time... you can do it :)

Noodle1991
Noodle1991Graduate10

Just what I need to get me going the distance again๐Ÿ‘๐Ÿ‘

ju-ju-
ju-ju-Administrator in reply to Noodle1991

Excellent :)

Thank you Ju-ju- heeeeeere we go!

ju-ju-
ju-ju-Administrator in reply to MrsSchnauzerSmith

Excellent :)

I ran 60 minutes today - 7.5km. Should I keep going to get 10km and then try and speed up or do it the other way around?

Dexy5
Dexy5Graduate10 in reply to k11111

Why not start at W3 of the distance plan? But donโ€™t think about speed on the long run - Think snails ๐ŸŒ ๐ŸŒ ๐ŸŒ

k11111
k11111 in reply to Dexy5

i think i will, thank you! Are you starting week 1 this week?

Dexy5
Dexy5Graduate10 in reply to k11111

No, I started early because I need 10k for a virtual run in October, so Iโ€™ve just started W3 with a 7k this morning.

We will be on the same week.

ju-ju-
ju-ju-Administrator in reply to Dexy5

That sounds very sensible.

Yay! Excited to start the Magic Plan today with some virtual running buddies!

Just completed 1st run and planned to do the 30min/5k (Run 2) but miscalculated and finished at 27min/4.4k. Frustrated as I could have kept going.

Should I add the lost 3mins/.6k to my next run? It'll be the short 2.5k on Monday, so could try 3k instead?

Not really sure how to track my distance & time whilst I run, as Strava only seems to give stats once the run is completed. Any tips?

Hedgehogs123
Hedgehogs12360minGraduate in reply to 58soon

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!

WeavingWonk
WeavingWonk60minGraduate in reply to 58soon

You can set Strava to give you distance and pace information every 1/2k or 1k.

58soon
58soon in reply to WeavingWonk

Thanks WeavingWonk - I'll try that on my Strava. Maybe it's because I've got the free version and haven't paid for all the bells & whistles!

WeavingWonk
WeavingWonk60minGraduate in reply to 58soon

I'm too cheap to pay for it so def available in the free version. Go to "Record" and then top left...Settings...and then Audio Cues.

58soon
58soon in reply to WeavingWonk

Found it! Brilliant - that may change my running life!! Thank you :)

ju-ju-
ju-ju-Administrator in reply to 58soon

Dont worry about those minutes, and good point about timings. And I am sure one of the apps can tell you times, like the Nike one I think?

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. ๐Ÿค—

ju-ju-
ju-ju-Administrator in reply to Sniffy25

Brilliant well done. I know it feels wierd after going out for longer, but its also a nice relief as you start to do the longer runs too.

Hi Ju ju. I would like to join the September plan please. Not sure when it starts though.

Hey, it started just yesterday ๐Ÿ™‚ Most of us are on week 1, a few others are hopping in as theyโ€™re already running the plan ๐Ÿ™‚

Join us - itโ€™ll be a giggle ๐Ÿ˜‰

Thank you. Hopefully my message is enough to sign myself up. Looking forward to it. X

ju-ju-
ju-ju-Administrator in reply to Fatbags1

Hello, it has started and you are welcome to join :)

Fatbags1
Fatbags1 in reply to ju-ju-

How do I join? Sorry to be thick!

Iโ€™ve graduated C25K, but not running 5K in 30 minutes yet, so going for time and will then repeat for distance

ju-ju-
ju-ju-Administrator in reply to Runner_P

Great plan, although the elusive 30 minute 5k is pretty tough so very few people actually achieve this, so please dont worry about speed.

Cowladyrunning
Cowladyrunning60minGraduate

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!

ju-ju-
ju-ju-Administrator in reply to Cowladyrunning

Good plan :)

Wbrig
Wbrig60minGraduate

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!

ju-ju-
ju-ju-Administrator in reply to Wbrig

well done you :)

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

ju-ju-
ju-ju-Administrator in reply to Flossy1234

Great plan :)

siggie
siggieGraduate10

Did my first run of week 1 this morning, 3.21 mile in 39:58. Pleased with that ๐Ÿ˜€

ju-ju-
ju-ju-Administrator in reply to siggie

Thats superb, well done :)

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. Iโ€™m going to try the 15 minute run today as due to having toothache I havenโ€™t run since Tuesday week ago. Hope I get on ok. Good luck everyone else whoโ€™s taking part .

ju-ju-
ju-ju-Administrator in reply to Cloudy321

Good plan, I hope it went well :)

Cloudy321
Cloudy321 in reply to ju-ju-

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.

ju-ju-
ju-ju-Administrator in reply to Cloudy321

Brilliant well done.

Queenie17
Queenie17Graduate10

Hi, had already started and just finished week 2 this morning 6K

Was surprised that I felt I could have run a little more, but should I if I feel ok or should I just stick to the plan?๐Ÿ˜•

Ping-pong
Ping-pong60minGraduate in reply to Queenie17

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.

ju-ju-
ju-ju-Administrator in reply to Queenie17

I would stick with the plan, and use your feeling of a strong finish to spur you on. Well done :)

WeavingWonk
WeavingWonk60minGraduate

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.

ju-ju-
ju-ju-Administrator in reply to WeavingWonk

Superb, well done you. I am so pleased that there is a big group of you to all support one another :)

Thanks for this! Iโ€™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 Iโ€™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 ๐Ÿฅณ! So Iโ€™m hoping this time Iโ€™ll get all the way to 10k ๐Ÿคž. Looking forward to joining you all!

ju-ju-
ju-ju-Administrator in reply to Redder37

I am so pleased... nice and steady and you will get there. No more hurty knee...

Hi thinking of doing this plan the timed version. Wondered should I do the warm up walk and cool down walk as well as the time element ?

Elfe5
Elfe560minGraduate in reply to Delgirl82

I always do. ๐Ÿ˜„

ju-ju-
ju-ju-Administrator in reply to Delgirl82

Yes most definately... thats really important to warm up and cool down :)

Hi. I started the time plan this morning with a 35 minute run. It was wonderful. Really excited to take my running further.

ju-ju-
ju-ju-Administrator in reply to Imaginerunning

Well done, I am so pleased :)

The timing of this plan couldnโ€™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!

ju-ju-
ju-ju-Administrator in reply to Sandy_Shoes

I am so pleased, I wish you well on the plan :)

Tasha99
Tasha99Graduate10

Enjoy everyone! I think itโ€™s much easier than C25K. Not easy, but easier ๐Ÿ˜ถ๐Ÿคฃ๐Ÿ’ช๐Ÿฝ

ju-ju-
ju-ju-Administrator in reply to Tasha99

Love it!!

Happtogiveitago
HapptogiveitagoGraduate10

Thanks Juju. Iโ€™m looking forward to a new challenge. Good luck everyone. Letโ€™s keep each other going.

ju-ju-
ju-ju-Administrator in reply to Happtogiveitago

Great :)

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!!! ๐Ÿ˜ฌ๐Ÿ™ˆ

Now I donโ€™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. Donโ€™t know what to do??? ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ

ju-ju-
ju-ju-Administrator in reply to Peet999

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?

Peet999
Peet999 in reply to ju-ju-

Thanks ju ju. Yeah I think need to do a few more extra runs first. I will start the plan when I feel a little more prepare and ready.

MoliJ
MoliJGraduate10

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.

ju-ju-
ju-ju-Administrator in reply to MoliJ

Thats great news, well done :)

This sounds great -I'm in! Going to do the timed version. Have kept my running up since graduating in April but good to follow a plan again!

ju-ju-
ju-ju-Administrator in reply to VickyJT

Superb, great plan :)

Ping-pong
Ping-pong60minGraduate

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 ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ ๐Ÿ˜€

ju-ju-
ju-ju-Administrator in reply to Ping-pong

Superb, well done :)

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 Iโ€™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 Iโ€™m creeping into dangerous competitive territory. Must try hard to stay content with myself!

ju-ju-
ju-ju-Administrator in reply to Yellowshade

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.

Yellowshade
Yellowshade in reply to ju-ju-

Thanks for responding, Ju-ju. Brilliant, as soon as you said I could go for the 10k I knew thatโ€™s exactly what I want to do. Brilliant brilliant brilliant ๐Ÿ‘

Cmoi
CmoiGraduate10

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.

Feel free to banish me though!

ju-ju-
ju-ju-Administrator in reply to Cmoi

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?

Cmoi
CmoiGraduate10 in reply to ju-ju-

Thanks ju-ju-, you're spot on re the sense of accomplishment :)

OK here I go, about to set off for my first ever serious hill run - wish me luck I will let you know how I get on.

Glup!

ju-ju-
ju-ju-Administrator in reply to 2muchtooyoung

Excellent, how was it?

2muchtooyoung
2muchtooyoung in reply to ju-ju-

it was torture - but did it that is the main thing :-)

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.

Thank you.

Cmoi
CmoiGraduate10 in reply to Vish-runs

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.

Vish-runs
Vish-runs in reply to Cmoi

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 (Iโ€™m definitely not built for speed! ๐Ÿ˜ฌ๐Ÿ˜‰) Looking forward to be able to do 60mins at the end of 8/10 weeks.

Thank you so much for clearing that up.

ju-ju-
ju-ju-Administrator in reply to Vish-runs

Don't worry, that's a really valid question. On the timed plan it literally is just 15 minutes of running, no specific distance. I hope that helps?

Vish-runs
Vish-runs in reply to ju-ju-

Yes, thank you.

Wbrig
Wbrig60minGraduate in reply to Vish-runs

Glad you asked that 1. If I did the timed I would not be running very far!

Completed all 3 of my Week 1 runs! Anyone else? Feeling energised from it all!

Wbrig
Wbrig60minGraduate in reply to kninjasticks

Well done! My 3rd run completed yesterday. Start again with WK 2 tmr.

siggie
siggieGraduate10

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 ๐Ÿ˜Š

ju-ju-
ju-ju-Administrator in reply to siggie

Do whatever works best for you....

siggie
siggieGraduate10 in reply to ju-ju-

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!!!

My mantra is " I can do this! I Will do this!"

Hi, please add my name to this. I have graduated from c25k

ju-ju-
ju-ju-Administrator in reply to Dobbydoodah

I will add you to the list on the invitation post.

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?

PhoenixRise
PhoenixRiseGraduate10 in reply to Mole12n

It can be your Speed/Interval training run ๐Ÿƒโ€โ™‚๏ธ to help with distance/stamina ๐Ÿ˜‰

Mole12n
Mole12n in reply to PhoenixRise

Thank you. I have just read the whole of Magic Plan information station which explains it in detail.

bsimonuk
bsimonukGraduate10

Hi Ju-Ju

Finished week 1 of the magic plan.

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?

ju-ju-
ju-ju-Administrator in reply to bsimonuk

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?

bsimonuk
bsimonukGraduate10

I did just re-read that the magic posts are every two weeks :-)

ju-ju-
ju-ju-Administrator in reply to bsimonuk

Yes, Iโ€™m about to post now.... a bit late, sorry, life has got on top of me.

WeavingWonk
WeavingWonk60minGraduate

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?

ju-ju-
ju-ju-Administrator in reply to WeavingWonk

That sounds tough going, I hope you are managing okay?

WeavingWonk
WeavingWonk60minGraduate in reply to ju-ju-

Yes all is well thank you. One bad run. Managed 6.5 on Saturday and off out for a 5k this morning. I am increasing my long run by .5 per week.

Week 1 done and Week 2 Run 1 under my belt. Not easy to get going yesterday and not my best run, but all on track so far โœ….

Iโ€™ve been running g 5k three times a week since I graduated at the beginning of August. I โ€˜accidentallyโ€™ ran 6 and felt fine. Iโ€™m not fast... average pace fluctuates between 8 and 10 depending on how tired I am. Iโ€™m also slightly obsessed with the security blanket of Michael Johnson telling me how far Iโ€™ve run. Iโ€™m not hung up on times because Iโ€™m just so happy to be getting out and doing it, but Iโ€™d love to do 10k. This plan sounds great. Starting tomorrow ๐Ÿ˜ƒ

ju-ju-
ju-ju-Administrator in reply to Elleay

Excellent, I hope you are enjoying it....

Shake-and-run
Shake-and-runGraduate10

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.

ju-ju-
ju-ju-Administrator in reply to Shake-and-run

Great, I hope your quarantine goes okay.....

Hello Ju-Ju

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!

ju-ju-
ju-ju-Administrator in reply to SJ44

I think that sounds like a great idea....

Ping-pong
Ping-pong60minGraduate

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 wasnโ€™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 itโ€™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 hasnโ€™t tried them yet.

Happy running everyone ๐Ÿƒ๐Ÿฝโ€โ™€โ€ ๐Ÿ˜€

ju-ju-
ju-ju-Administrator in reply to Ping-pong

Thatโ€™s superb, huge well done to you.

00marks
00marksGraduate10

A bit late to the party but I'm doing this now!

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. Iโ€™m slow but hope that eventually Iโ€™ll get faster. Itโ€™s week 5 now and Iโ€™m enjoying it. Starting to run again was probably one of the best things Iโ€™ve done this year! My last 10k was about 10years ago.

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