Good morning all, just a quick question please.
When following the plan, if you fail to reach the required distance of a run in any set week, do you repeat that week's 3 runs again until you manage it before moving on to the next week's runs?
Just setting myself up with all I might need to know before launching into it!
Thank you and best wishes ☺️
The plan gives 2 options times and distance. Some people if in doubt maybe because of their speed, opt to do the whole plan on the timed version 1st. So say you did the timed version, got to 60min but were covering 8k, you could then on the next week increase the long run to 9k etc. Does this help? The key advice I'd give is slow down for each long run then you've more chance of finishing it. As you progress through the weeks you'll get a really good indication of what you are capable of. Happy running 🤗
Thank you Granny hugs for your helpful reply. I'm going to set out with the distance runs as I'm not running 5k in 30 mins, more 46 +mins. However I can run slowly for 56 mins on a good day and so thought that might serve me better.Best wishes ☺️
Hi!
The time plan is designed for people who are not running as far as 5k in 30 minutes. Even though you can already run for 56 minutes sometimes, you may find that the discipline of the time plan will help you to do this more consistently and confidently - and pushing yourself faster on the short runs will help improve your speed.
xxx
Thanks Roseabi, yes I thought that was the case with the speed option, but wanted to put speed to one side and just go for distance really - is that feasible with the plan do you think?
Feasible with which plan? Either will have you running further as you progress through it.
The reason for mentioning speed is that if you can run a bit faster you can go further in less time, which can be helpful! But many runners prefer to stick with a steady, comfortable pace and see where it takes them 😊
It is of course entirely up to you which version of the plan you follow, and it looks as though you would prefer to try the distance plan, so that's great! To (sort of) answer your question, the increase in distance each week is so gradual that I shouldn't think you'd have a problem completing each long run. Just be careful and listen to your body - if something feels 'off' it's better to stop and rest than risk an injury. If you do have to stop short because you're finding it hard I'd suggest you may be better off cutting back for a week or so to rest, and then trying to repeat the week when you feel better.
Thanks, I was referring Jujus Magic Plan, but using the Distance option not speed, sorry for any confusion.
The Time option is not a speed plan, the aim is to run for 60 minutes at any pace, not 10K in 60 minutes! It is designed for slower runners.
Well, I must admit at my stage I hadn't even dreamt of 10k in 60 mins!Hats off to those that can though
Best wishes ☺️
Sorry, I think you already understood this, but I wanted to make it clear for your readers!
Have fun with the Magic Plan! xxx
The magic plan is great, I’ve done it many times just to give me focus after a distance break. I think you’ve got the answer to your question from Roseabi , but I’ll just add that the plan is more relaxed then C25k. You can do the different distances in any order to suit you and a week is as long as you want it to be, so take 2 days rest when you want. My pace for the long run was about a minute a km slower than my pace for 5k.
Enjoy!
My understanding was that the timed plan was a good way to start if you are a slower runner.
I graduated C25k with 3.34km in my 30 minutes. I spent several weeks running for 30 minutes, usually three times a week.
I started the timed plan, not only because I was a slower runner...but it seemed a natural progression from the time focus of C25k. 30 minutes was also the ‘standard’ Run...with 1 short run, and 1 ever extending run. In my final week my 30 minutes covered 3.47km, and I ran 6km for my 60 minutes (9:50/km pace)...I did walk up a particularly short steep incline...
I’m now on the distance plan...week 1 seemed to follow on logically for me...20 mins (2.24km), 30 mins (3.47km), and 60 mins (6km), became 2.5km, 5km, 5.5km.
It is getting tougher, because I’m running for so long. I did my second 8km yesterday (W5R3)...it took me 1:16 (9:36/km)! I’m needing at least 2 recovery days.
I think the main thing is that the plan (and longer distance/time running) is more relaxed...if you don’t complete a run...you just repeat it when you’ve rested...you don’t need to repeat a week of runs.
Hope this helps...have fun!
Thank you for sharing your own experience, you seem to have found a successful approach which works well and I shall bear it in mid. Best wishes ☺️
I've not been following the Magic plan. I have been extending based on distance.
The trick is to mix up shorter runs and longer runs during the week. I've settled into the pattern of doing short then medium runs during the week, and a longer one at the weekend.
Run/walk and jog/run intervals runs can mix up the styles of running.
The important thing is not to extend too quickly. A guiding rule is not to do a run more than 10% longer in distance or time than you did in the longest run of the previous week.
I'm being extra cautious this week as I broke that rule last weekend. Having done three 8km runs spread over a month, I did 10km on Sunday instead of the 9km I'd planned. Naughty me!
Thanks Nowster, you've obviously found a formula that works for you, even if it is 'naughty' as you say! Best wishes with all your future runs. ☺️
Like LottieMW I did the timed plan first- my 5k time was similar to yours. You build up gradually which really helps your legs get stronger.When I'd done the 60 mins I transferred across to the 7k week on the distance and went from there.
I did have a week where I was feeling bad and didn't do the full distances and I just repeated the whole week- no problems-got there in the end.
Good luck. Do it your way and gave fun😊
Thank you Lifluf, that all makes a lot of sense to me and similar to where I am. I'm almost at 60 mins on a good run, and being able to switch over to a week that continues from there would be a good place to keep on to 10k.Good luck with your runs.
Best wishes ☺️
