I haven't been around, and I apologise. My new job has been rather overwhelming. However I am now in week 4 and slowly finding my feet.... much like we do when we start running, or start to go further. How have you found it as you have increased your distances?
I have been running in the woods where I live, and I love this time of year, with the leaves changing, a nip in the air, and all of the beautiful colours. Take a moment to look around you, take it all in, smell the air, and feel your body being a part of the surroundings that you run in. As we learn to connect with all that is around us, the flow of our running becomes easier, as we are relaxed, and at ease.
So do have a go at this if this resonates with you. I guess some would call it mindful running? I use the time running to restore my mental health from my full on job in the NHS.... its been a tough time for so many, and I encourage you to connect with yourself, and your needs as you continue your running journey.
Here is the post with all of you that are signed up- for accountability:
That’s so good to hear. And that’s such a great mindset for running. I’ve been getting out a lot this last Summer, pushing towards 10K distance. Really enjoying the improvements in my body....... Aaaand it looks like I’ve developed a couple of inguinal hernias!! Probably from twisting during exercise. Whoppie dooo! That took the wind out of my sails for a few weeks but GP started me on the path to see a specialist and says I can still run, highly body aware obviously, and with a belt if I need it. So got back out again this week and it feels good and largely pain free. So keep the posts and your positivity coming when you’re able, it’s very much appreciated. And good luck with the job. I’m out again today all being well ..... and breeeeaaath....
I’m glad you are getting the hang of the new job, it takes a while to feel comfortable again when we change work doesn’t it? and this year has been all about change especially in the NHS,
We lagged behind everyone else so are starting week 3 today, i’m working later, i’m a little wary of running before work though as last time i did it my night staff didn’t turn up so i had to work all night too
Oh blimey I bet that was grim. I used to do nights and hated it. I could never sleep in the day and I remember crying my eyes out with tiredness as I wrote my resignation. I did agency first a bit before starting a new role which didn’t involve nights! Well done on your progress, it’s about what works best for you and our busy lives.
I love that the longer runs can be on day off and still run the shorter run each week around work, i’ve worked a few odd nights in the past and not for me but when someone doesn’t turn in there is no choice, someone has to, We really are loving your magic plan thank you
W6R1 - I always do my long run first and can’t believe I can run 55mins going to boast it was actually 57mins. I am a tortoise runner very slow but steady and now know I can achieve the 60mins which makes me think what else is possible. Like you I’m loving the change in seasons, the cooler weather definitely helps my running.
Glad you’re settling into your new job. The NHS is a strange place to work at the moment and we are holding our breath to see what the next few months will throw at us.
Thanks so much and yes.. it’s going to be interesting.
Well done on your 55 minutes, that is a fantastic achievement. I bet you can still remember thinking that 30 minutes seemed unthinkable?! I know I can.
I can't really believe I am on week 7 from Monday and will be running 9k😱
A new job is stressful but it sounds like you are setting in now.👍 I hope you are managing to fit in a run or two as well.
I totally agree with you about the woods. Autumn is my favorite time of year. It's becoming much more of a challenge with the shorter days and all the rain has made most of my off road routes impassable or slightly dodgy at best. I really need to invest in a pair of trail shoes.
These longer runs are definitely challenging me, but then I guess that's what it is all about, just like C25K.
On another note in a moment of sheer madness I signed up for the Virtual Vitality London 5000!!!!!! I am a bit scared especially as I have declared it publicly and am attempting a mini fundraising effort. But if all goes to plan it will be my Magic Plan graduation run 😁🤞🤞🤞
Actually the reason I can't believe I am on week 7 is because I am on week 6 starting tomorrow.
In my naive mind a week is 7 days, so I have a double rest day every 3rd run. That used to be Saturday and Sunday but now I have to do the longer runs at the weekend that is now Thursday and Friday for rest days.
I should still be on course for my graduation run in virtual vitality London 10,000 week 🤞
Thats so exciting re the Vitality London... good to have an aim. The woods where I run is similar, when I last went it was like running in a river. I dont run in the woods in the dark either, so its road runs during the week. Well done, and I hope your 9k goes/ went well today?
I'm still here! Did 8 km yesterday and it was 6 mins quicker than last week's. I'm a bit amazed that I can see that 10km is within my sights now.
Hey Ju-Ju- 🙋♂️ Glad to read you are settling into your new job at the NHS.
I’m starting Week 7 tomorrow (same as Birdlady64 👋) after managing my first 10K yesterday for the last run of Week 6 💪 I’m going to use the last two weeks to try and shave my time down a bit 🤗
Then I plan to set my sights on longer runs in the future 🤷♂️
I love that photo. I completed 55mins this morning running through woods near me. It does definitely help the stresses of life. It my time in the day just for me. I am loving the plan. Would I be able to run four times a week doing the plan just add another 20min run in? I also work for the NHS in a London hospital and it is very full on. I think you are doing a great job working, posting on here and your videos on YouTube, thank you for this plan.
Hello, well done on your long run, and re the 20 minutes, that sounds doable, but start gradually on running for the extra day. I used to work in St Thomas' ED in London many years ago ( nurse) and I loved it. I bet its tough working in London right now, just the sheer numbers of people and complexities, big respect to you....
Hey Ju-Ju. Glad to hear you are settling in with your new job. I’m really enjoying the longer runs, in fact I think I’m doing far better with long runs than shorter ones. I’m a week behind due to having a large tattoo on my thigh. Back at it now and sooo looking forward to smashing the 60 minute run .
It’s Edward scissorhands. I’m having a Tim Burton leg sleeve done. A sort of 50th birthday gift to myself. Thank you for all the encouragement with this plan
Umm, well, I misbehaved quite a lot during the Magic Plan.
As I've already confessed, I quite often took two or three days between runs, and did an unplanned 10k and an equally unplanned 12k.
To top things off, as already posted elsewhere, I got a bit carried away on my emotionally-fuelled final MP 10k running through the forest and it somehow turned into 10 miles.
I know that isn't recommended (and obviously I didn't go out again a week later and run 16.36k just to be sure that the first time wasn't a complete fluke, oh no...) so I will now go and sit on the naughty step. Until the forest path calls me again...
Thank you for helping me achieve what I thought was impossible
There is no naughty step! We are all adults here, and as I often say, the plan is just a guide. Huge well done on your achievements, you clearly have got the bug for long distances. And sounds like you are looking after yourself too in order to recover. Well done.
Hi Ju Ju- starting week 5 tomorrow. All was going well and hit that first 8k on a lovely enjoyable early morning run - I was so so happy and pleased with myself. Then my toe started to swell - in-grown toe nail! So no running for 10 days whilst that healed. I have ran twice since and can not believe how hard I have found it. My breathing has gone totally off - gasping like it’s week 4, C25K 🙁 what is going on? Surely 10 days off can’t be the sole reason? Can the change in weather - first colder runs of the season - really make that much difference? Will I get back to where I was? I had 10k in my sights and now the breathing is making me feel like I dreamt the first 4 weeks of the plan..
ouch, ingrowing toenail is yuck. Are you asthmatic? I am, and the change in weather makes my breathing really hard..... well done for getting back into it again, give it a bit of time....
I'm was with you on week 5 run 1 yesterday - it certainly feels different running at this time of year- I'm doing dynamic stretches as part of my warm up now and am finding that it feels more important to have eaten properly in the hours prior to running. Good news that you've got into your groove again with a great 5k. Take it steady for the rest of the week slothgoesrunning 😁👍
Thanks littleoyellow - I normally do dynamic stretches and 5 or 10 min walk before a run but didn’t do on previous two and that with cold weather really made it impossible to control my breathing. I was also running in a group and I think some anxiety may have crept in plus they expected me to talk and run - not used to group running or chatting! Feeling much better after my mindful relaxed run on my own yesterday. Keep on running - it’s such a great thing to be able to do especially atm 🙂🏃♀️
I'm heading out for 5k later- it's a beautiful day 😁🍁🍂😎 I sometimes experimentally talk out loud to myself when running to see if I could chat if I wanted to 🤣 answer is yes, in short bursts but not particularly easily 😂 my other half has run with me a couple of times and he goes off in front (sometimes running back and forth to wait for me) and I trot along behind at my own pace. I'm doing my own thing in my own way and feeling great about it at the moment 😀 hope you are too 😁👍😎🍂🍁
Me too!!! Who knew 😁 Happy running- see you at the end of week 5 👍just got back from 5k in the late afternoon sun 😁🏃♀️😎🍂🍁 decided to try and up my pace today with some limited success- a PB at 36:49 - yay🤣 my calves are still complaining about the interval training I subjected them to the other day. Next run is another 8k to finish week 5 😁
Hi ju-ju - I love your post about mindful running- it really hits the spot for me 😁 running is what's keeping my life on an even keel at the moment and I'm so enjoying the fresh air and the beautiful autumn 🍁🍂 I thought I was on the list for the magic plan but can't find myself 😬 although it WAS September 4th when I messaged and I AM lagging behind (just finished week 4) but it's making me super happy to be involved and I'm clattering on toward that achievable 10k. Can you add me to the list please..... 😁🤗
I am so sorry, I will certainly add you to the list now.... and so glad the running is helping you too... it really is a lifesaver right now with everything going on.
Thanks ju-ju 😊 and please don't apologise- it's a fantastic motivational thing you're doing for us all on top of your stressful day job, and I, for one, really appreciate it 😁 and now I really feel like part of the team 😁 🏃♀️
Ahem, I may also have jumped ahead a bit - last Friday was too good a running day not to do that extra km for my week 6 long run! I have also signed up for the vitality 10k at the end of the month and have a club team challenge next weekend too.
My weeks are falling into a nice autumn/winter rhythm of Tuesday evening run, ideally with the running club or intervals if I am on my own; long run Friday lunchtime exploring some new routes and then 5k on Sunday in the woods near my son's tennis club.
I'm so glad that I can still do most of my runs out exploring the countryside - any running is good but running in a beautiful natural environment is even better. Lots of lovely sights on today's run and the scents stay with me too - woodsmoke, wet grass and sea air.
Hi ju-ju, lovely photo & post thanks & pleased to hear that you are settling into your new job- it always takes a while.
I relate to your comment about feeling part of your surroundings- you took me straight back to summer runs full of soft breeze & skylarks singing! - I need to get my Autumn act together!
I reached 8k a couple of weeks ago, but have been off colour & very tired so just listening to my body & running when & as I can. - So mostly pootling gently through 3 - 4 k. I will resume Magic 10 when I am better.
Take care, be kind to yourself around that new job. 😄
Just finished Week 7 of Magic Plan timed version - 20 minutes flat fartlek Thursday, 55 minutes scenic route Saturday, 30 minutes circuit of park today. Also completed 9 weeks of Strength & Flex.
Hoping to finish the Week 8 runs on Wednesday, Friday and Sunday and get to 60 minutes (but whispering it so as not to tempt fate) then going to repeat the plan doing the distances until I get to 10K.
I love the whole mindfulness thing and often run just gazing at the trees or the squirrels, very calming!
I ran a lovely comfortable 8K this evening. Left the phone and earphones at home. Ran along happily, every now and then smacking Gremlins. My aim was a nice 7 min/km pace and I ran a nice 6:55 min/km average. I felt great. I'm on track thankfully for a 10K by the end of October.
Thanks for the post, I have been struggling a bit, I also work in the NHS and it has been such a busy and stressful few weeks but apart from one week off I have kept up with the plan.
I will be doing run 1 of week 5 after work today, I haven't been running as much as I would like and the longer runs are certainly more difficult mentally but what a feeling when you have completed 50 minutes WOW
I have a week off work next week and need to get my mind out of work mode and into fun relaxing mode and continue running in the lovely autumn colours.
Not so much panthering but love the feeling of freedom of running
Sending you a fist bump... life in the NHS right now is just crazy isnt it? Everyone is getting burnt out, and losing the oomph to go the extra mile... Enjoy your week off work and have some time for you.... And well done on your progress, you are doing really well...
I have just completed week 5 (lagging behind a bit because of work) with a very nice early morning 8k along the river and looking forward to the next long run. Onwards and upwards!
Thanks for your post and encouragement. Magic plan going well so far, one more run to finish week 6, but the 9k run already done. In fact I felt really good doing the 9k and it was such a lovely afternoon I pushed on and did 10k in 66 mins. Very happy with that ! Certainly felt good and even afterwards it felt a lot better than when I ran 10k once before. Certainly noticed that by doing these longer runs on a regular basis my stamina has greatly improved. I now feel like I can run 10k if I want to as opposed to it being a one off.
Thanks for the plan, because whilst I was doing regular consolidation runs it’s been great to have a target to aim for. I plan to drop back to 9k next week and then repeat a 10k in week 9.
I ran last weeks 10k along the same route I used during W1 of C25K and I finally realised how far I have come and how much my fitness has improved when I thought about previously struggling to run for 60 secs at a time !
No need to apologise and I hope things are starting to settle a month in to the new job. The plan is going really well, I’m following it in order as that seems to work well for me. On week 6 and so have my first 9k run this week. I’d never say running is easy but I’m definitely finding this easier than to Coach to 5k - I guess that’s because back then I was starting from nothing... I never would have imagined I’d be running continuously for this long and to achieve the consistency that I have at the moment. The next challenge will be to keep motivated over the winter. Any tips gratefully received!
Thankyou so much....Thats fantastic, you are doing really well. As for Winter motivation, get a great head torch and some warm clothes, and go out on a new adventure everyday. I love Winter running, but by Feb I have always had enough of the dark morning runs.... Just focus on sticking with your structure, whatever the weather, and whatever you feel, and that will pay off dividends, as it gets so much easier once its established.
Hi Ju-ju (or anyone else who can help) - I got to week 3 and was delighted with my progress, but I've been getting a new, dull ache deep in my right hip after running as well as minor signs of what might be shin splints. I'm unsure whether to rest completely for a while, or to pull back to shorter 15m runs for a few weeks. I'm scunnered cos I am really enjoying the programme, don't want to drop back and lose hard-earned fitness, and am not in any discomfort during the runs themselves , but I feel my body is sending me a signal that I shouldn't ignore. I'm 51, and started Couch to 5k during lockdown; before that I'd done a few months of BMF but had been pretty inactive before that. I don't do pre or post run stretches, just the 5 min walk either side of my run.
hmmm its SO hard to make suggestions as I am not a physio, and I have never met you. So I always say seek some professional guidance if something is painful during a run, or when doing activities. However its incredibly normal to have niggles and feel sore, especially as you are increasing distances. I hope it improves very soon.
That looks a lovely running route. Yes Autumn brings cooler runs also, phew much better than the hot summer days. Cooler runs helping me go further and did my first 9k this week - yay! Am also doing the virtual Vitality London 10,000 so hoping to get the magic 10k 😬
Good evening, my long run for week 5 is on Saturday, I am fortunate in that I don't work Monday or Wednesday and I am able to run on those days. I have got a nice routine going, I run in my local country park and love the autumnal colours and trying not to trip over the squirrels!!!
Im really enjoying my running, something I didn't think I would be saying 3 months ago!!
Hi Ju Ju, lovely to hear that you are settling well into your new job.
I am still here and working slowly on the 60 minute plan. Still enjoying my runs both short and long in different ways. But I surprised my self this morning by doing a 8K in 50 mins. I was way off the distance last week, so really pleased. Looks like 10 Km which I thought was not going to happen in 60 minutes might not be totally impossible. I still can’t believe it though, thanks for your amazing plan-keeps me going 🤗😅😍
Hi was doing well then had to have op on arm ( broke in May!). Up to 8 k but slow! Will resume. Can I have ideas for good but not tooo costly waterproof jacket to protect pkaster
I’ve done it! Yesterday I was supposed to do my second week of 55 mins in my quest to run 60mins. My husband had peed me off earlier in the week by just getting up and running 10k (he used to run but hasn’t done much in the last year or so) and I felt good on my holiday run so when I hit Beadnell beach after running to Seahouses and back, I kept going and managed 10k in one hour, 5 mins. Thank you for the plan and targets - I’ve never been a runner and at the start of lockdown couldn’t run 10m and would never have dreamed of reaching 10k! The best place to achieve it and am now targeting a sub 60mins. Knee is feeling it today though!
Thanks so much for the plan - 10k coming up tomorrow, and I'm (kind of) looking forward to it. Have listened to a Desert Island Discs download for the two 9ks and it's really distracting so helps me to keep going! Separately I'm helping some new runners complete Couch to 5k and hoping some will want to attempt Bridge to 10k in the new year, so will reuse your brilliant plan and do it all again. Will check in once again when the 10k is done...
Hi juju I am still on this but 1 week behind as we were on hiday for a week in oct and although we took running gear there was nowhere suitable to run that was safe with the dog as well but fully intend to complete the programme cannot believe our 1st 55 min run is this week 😀
I finished the magic plan yesterday with my first 10k! And in sub 60 minutes - 59 mins and 59 secs 😀. I celebrated with plenty of treats. It’s been brilliant and, although a tough challenge, in lots of ways I’ve found it easier than C25K. I can’t really believe I’m now able to run for an hour / 10k. I remember when I was scared of 10 mins. I guess my next step is to consolidate. What would you recommend?
Finished a week early with an unplanned flat 10k - had been aiming for 60mins. Consolidated with a hillier 60 mins this week to prove I could do it and now aiming to run round my hilly lane twice (about an hour and 20mins - 8 miles) as my next target.
Thank for the plan - it’s been great to have something to aim for each week. How do I get my badge please?
Just wanted to say thanks Ju-ju for the magic plan- I was floundering running 30 minutes 3 times a week and needed some structure to progress as a newbie runner- I'm so grateful for this life changing experience - thank you again for the magic plan 😁🤗
A few weeks late due to repeating some of the runs but I’m very pleased to say that I ran the 60 mins on Sunday to complete the plan. Thanks very much Ju-Ju really enjoyed the challenge. Do I get a badge even though I’m a bit late?
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A new week on the Magic Plan
