3 weeks x3 runs per week CR...

[VG11]

Is this enough to now start building on this? I am proposing to start the Ju Ju magic run programme?? Not sure if that’s the right name for it??

Anyhoo - anyone out there with experience of this I would sincerely appreciate any advice. More interested in longer runs rather than faster. Current average pace for a 30 min run is 7.45 km

[John_W Graduate Ambassador]

if you're a new graduate, then maintaining 3 runs per is perfect. As for 30 mins each time, that's fine, but it's also ok to continue the principle of C25K (see the progression of Weeks 7, 8 and 9) but extending either all 3 runs by 1 or 2 minutes per week OR... extending just 1 of your 3 runs by a few minutes per week.

[VG11 Graduate in reply to John_W]

Thanks for the good advice John - I’ll start by adding a few minutes to each run

[nowster Graduate]

The general rule is to not exceed the time or distance of the longest run in the previous week by 10%, and similar for the total time or distance in each week.

eg. If your longest run was 30 minutes in one week, the next week you could do up to 33 minutes per run. Or if you're doing 5km one week, you'd do no more than 5.5km the next.

My longest run so far is 8km (in just over an hour). I could go up to 8.8km or 66 minutes now. However, I had a couple of weeks without running due to a knee problem, so I've been gradually working up to 8km again.

I don't count the warm up or cool down walks in those figures.

And your speed doesn't factor into it at all.

[VG11 Graduate]

Ah - I get you - that makes complete sense! Thanks for the advice

[Rennur Graduate]

One alternative is to read Ju Ju's Magic Plan to 60 minutes - it suggests mixing up lengths, pace and distance. It might make you faster. It will get you running further, once a week.

[VG11 Graduate in reply to Rennur]

Thanks Rennur - can you tell me where to find the plan??

[VG11 Graduate in reply to Rennur]

Don’t worry - I’ve found it - thanks