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Project Joker

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fetcheveryone Apr 2017 1:42pm, 10 Apr 2017 18,286 posts	Quote Pin fetcheveryone A thread for Project Joker participants to share their training achievements, questions, and that sort of thing
.B. Apr 2017 1:47pm, 10 Apr 2017 30,214 posts	Quote Pin .B. Good idea I've just done week one. I did 6 x 1km at club on Tuesday so counted those as the intervals, then did my long run and a beach run so I played a joker for the T run. I need to plan this week. How is everyone else getting on?
fetcheveryone Apr 2017 1:49pm, 10 Apr 2017 18,287 posts	Quote Pin fetcheveryone I'm into week 3, and so far, my progress looks like this: Initial time: 22:53 Week 1: Intervals (10x400, 2min breaks, @ 1:40), Threshold (3mi @ 7:51/mi), No Long Run Week 2: Long Run (8mi @ 9:40/mi), Intervals (5x800, 3 min breaks, @3:30), No Threshold Week 3: Long Run (8mi @ 9:40/mi)...
Silvershadow Apr 2017 1:50pm, 10 Apr 2017 1,106 posts	Quote Pin Silvershadow Played a Joker in my first week but ran a full set last week. Trying to decide what to do this evening.
fetcheveryone Apr 2017 1:51pm, 10 Apr 2017 18,288 posts	Quote Pin fetcheveryone The suggested sessions are just a guide - I know Silvershadow is interpreting a few of the sessions to fit in with what works at club nights etc.
fetcheveryone Apr 2017 1:51pm, 10 Apr 2017 18,289 posts	Quote Pin fetcheveryone ^that silvershadow just there
LindsD Apr 2017 2:01pm, 10 Apr 2017 16,367 posts	Quote Pin LindsD So if I do hills instead of intervals this week, do I still count it as an Ace? What if I do different intervals? My midweek run is likely to be on the treadmill and I think I'd kill myself if I did intervals for that long in the gym.
fetcheveryone Apr 2017 2:04pm, 10 Apr 2017 18,290 posts	Quote Pin fetcheveryone Are you pushing hard up the hills, or just including them in your route?
fetcheveryone Apr 2017 2:05pm, 10 Apr 2017 18,291 posts	Quote Pin fetcheveryone As for 'different' intervals, I think that's ok. The key part (I think) is that you accumulate some time at something quicker than your 5k time
LindsD Apr 2017 2:13pm, 10 Apr 2017 16,368 posts	Quote Pin LindsD OK, that makes sense. For hills I was thinking of proper hill reps, or the hill programme on the treadmill, not just a hilly run.