Magic Plan - complete!

[suburbanplodder]

Well, I did it. I began following Ju Ju's Magic Plan a few weeks before xmas and - in spite of the need to schedule runs around the thawing of icy roads, recover from head colds, and deal with various other interruptions of day to day life - I've somehow managed to maintain consistent progress throughout the eight weeks.

Today, in a break from otherwise consistent drizzle, I completed my first ever 10k run. A year ago, I hadn't quite started the C25k, and had spent the best part of two decades doing little more than sitting at a desk, so it feels incredible to have done something I'd never have thought possible, while it also just feels like the next phase of a training regime that's become an important part of my life.

I suppose the inevitable question now is: what next? Any suggestions would be gratefully received, especially ideas that can help maintain motivation.

I think I'll begin by investigating ways to shift my heartrate back down into a lower zone. When running longer distances I've developed a tendency to gradually speed up kilometer by kilometer, which has helped me improve my overall pace but is certainly giving my heart a workout. Completing the C25k taught me to run at a steady rhythm, but introducing 'negative splits' in order to reduce my overall time (an entirely alien concept to me only a few months ago!) seems to have replaced that consistency with a focus on speed. I'd like to be able to run at different paces that are more clearly identifiable as 'easy', 'recovery', etc. I suspect the pacing feature of my watch may help with this (once I figure it out...)

I'd also like to introduce some variety into my running, which has so far been undertaken entirely in the small village in which I live. As my running distances have increased, one of things I've found increasingly difficult is plotting a route that's more inspiring than simply covering every street in every housing estate multiple times. It's time to set out on some more exploratory journeys!

Anyway, that's enough from me. Best of luck to all of you participating in the 2025 Group 10k - if I hadn't already been several weeks into the Magic Plan when you started I would love to have joined you, but I'll be following your progress nevertheless.

[suburbanplodder]

I should add that the Magic Plan is brilliant - a really great way to get to 10k, thanks Ju-Ju!

[SueAppleRun Graduate10 60minGraduate]

I did the Magic Plan some years ago and it was great, well done for completing it

[VonnieCat]

Hi There Runner!

Huge congratulations on your epic achievement! 10 k is long…

The next step … download Nike Run.

It’s free and full of guided runs. Coach Bennet is fantastic. I love running with this app as there is always something new.

Good luck with your running 🏃‍♂️… enjoy that amazing feeling!

[suburbanplodder in reply to VonnieCat]

Thanks - yes I've been meaning to investigate the Nike app, I'll check it out.

[Jools2020 Graduate10]

Well done for completing the plan and for your first 10K!

I spend a lot of my running time in the lower heartrate zones. It’s a great way to avoid injury and build aerobic fitness. I’ve never been a faster runner anyway (although occasionally I surprise myself when doing speed intervals) so I took to this way of running. Perseverance is key as it took a couple of months before I noticed that I was getting faster at the lower heart rates. Going out for a 10K run without putting in any effort is a great feeling and this is one way you can easily build up to longer distances.

[suburbanplodder in reply to Jools2020]

Thanks, that really sounds ideal (and gives me a name for forthcoming 'perseverance runs')

[Cmoi Graduate10]

While I personally don't do NRC or other audio-coached runs, nor parkrun, training plans or races etc., some or all of those are popular with the majority of runners.

You might also find some ideas on the Fun beyond 10K forum: healthunlocked.com/marathon...

As for pacing, I've never used my watch as I find running by effort much more helpful for the type of running I prefer, i.e. hilly and off-road. You can read more about RPE here (NB it's not only applicable to marathon runners): marathonhandbook.com/rate-o...

[suburbanplodder in reply to Cmoi]

Thanks, that's another new acronym to me, but one that looks to offer a sensible alternative to my growing tendency to outsource bodily experience to a set of metrics - I'll certainly investigate further.

[LottieMW Ambassador]

Congratulations! There’s nothing like that first 10k run…an amazing feeling!

I’m going to agree with downloading the Nike Run Club app. You can choose timed or distance runs to suit you. There is a greater emphasis on personal effort, and most runs are run as ‘recovery’ runs, with an easy effort. The speed ones will give you some idea about effort and pace/speed.

Coach Bennett is one of the coaches, and can take a bit of getting used to! Try “First Fartlek Run”, this was the one that made it all make sense to me!

Enjoy!

[suburbanplodder in reply to LottieMW]

Ha, yes - Coach Bennett is the running equivalent of Ted Lasso by the looks of it! I'll see if he can work his charm on some of my future runs.

[LottieMW Ambassador in reply to suburbanplodder]

He’s definitely’marmite’! 😉