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Project Joker

51 watchers
.B.
Apr 2017
8:43pm, 14 Apr 2017
30,328 posts
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.B.
I've done intervals for the second week in a row - this is quite unusual :-)
Apr 2017
9:16pm, 14 Apr 2017
7,491 posts
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lammo
Hmm so where are the details offline this then?

Thanks
Apr 2017
9:16pm, 14 Apr 2017
7,492 posts
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lammo
Not offline - of all this
Apr 2017
9:18pm, 14 Apr 2017
26,794 posts
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GlennR
Here you go:

http://www.fetcheveryone.com/joker-plan.php
Apr 2017
9:18pm, 14 Apr 2017
25,429 posts
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Mrs Jigs (Luverlylegs)
On the home page lammo
Apr 2017
9:59pm, 14 Apr 2017
36,051 posts
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Velociraptor
I'm working towards intervals. Managed to lob some fartleks into my run this evening. But I didn't go all out as I'm racing tomorrow, which will be my threshold session.

I'm mostly doing jokers.
Apr 2017
10:21pm, 14 Apr 2017
7,493 posts
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lammo
Lovely thanks
Apr 2017
2:27pm, 16 Apr 2017
107 posts
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philip_m_jones
Week 3 for me done. Still not 100% convinced by the pace guidelines on this. I am running parkruns in 19.3x at the moment and want to get back to a 18.xx so each Saturday I do a parkrun as the tempo which is 3 miles and a bit at about 6.2x or 6.1x pace. Sunday is my long run so today I did 13 at 7:40 pace, mostly off-road. I am doing a track session each week, 6x400m at 86 seconds per 400m. All of these are way faster than the guidelines (long run at 8:17, tempo at 6:40 and reps at 91 seconds).
Apr 2017
7:24pm, 16 Apr 2017
98 posts
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RRRrunner
I think the guidelines come from Daniels' Running Formula. I looked my time up on the VODT tables in there and got broadly the same targets.

I'll be honest I've been doing all my sessions faster than the guidelines. It might be interesting to see when we finish the results for people who stuck to the times against those who didn't.
Apr 2017
9:18pm, 16 Apr 2017
8,576 posts
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Rosehip
My 5k time is so poor at the moment it's got my long run at ~15min pace - think 12 is more like it. Maybe I should give 5k a better go?

About This Thread

Maintained by fetcheveryone
A thread for Project Joker participants to share their training achievements and questions.

Joker: fetcheveryone.com/joker.php

Related Threads

  • 5k
  • intervals
  • pace
  • running
  • speed
  • training

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