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Project Joker

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Autumnleaves Jan 2020 3:52pm, 7 Jan 2020 14,495 posts	Quote Pin Autumnleaves GG, you could do timed intervals - run hard for 2 mins 25 - you will see when you upload the run whether you hit 400m or more - recover for the time suggested between each one. If you haven't done them much before I would personally start with 6 and build up - 10 is a lot to do in one go if you don't do speed work regularly.
Vancouver Jogger Jan 2020 3:53pm, 7 Jan 2020 4,312 posts	Quote Pin Vancouver Jogger I do time / 400 to give the time for 1 m and then multiply by 1000 to give time for a km. If you're doing it on a calculator you'll need to convert the time into seconds or minutes first. Alternatively I've just made up this little spreadsheet - type the distance and the time into the blue cells and your pace is calculated automatically in the green cell. When you enter the time you need to do it as h:m:s so in this case I typed in 0:2:25 Hopefully this link will work: bit.ly
geordiegirl Jan 2020 4:05pm, 7 Jan 2020 9,521 posts	Quote Pin geordiegirl you little superstar thank you VJ, AL I did think I may struggle on 10 x 400m but I will do my best. I only have 7 weeks at the moment as we go to Oz beginning of March, figuring this will keep me entertained until then and I can pick it up alongside a plan for an Ultra in the autumn. Thanks both
Lip Gloss Jan 2020 4:58pm, 7 Jan 2020 37,703 posts	Quote Pin Lip Gloss Intervals are my let down too but I'm going back to basics and doing as AL suggests and just doing 6 and thenbuilding up.
Fenland Flier Jan 2020 11:58pm, 7 Jan 2020 1,500 posts	Quote Pin Fenland Flier Intervals and long slow runs will improve your tempo pace for races without doubt. 400m is 1/4 mile 2.25 x 4 = 9.40 mm pace. If you work in km’s x 400m by 2.5 or 2.25 x 2.5 = 6.02mkm. I don’t know about the watt bike but if you don’t have an opportunity to do a run just play a joker, be honest with yourself and I’m sure you’ll see returns. If you don’t do intervals regularly then do as AL suggests start with fewer and build up every couple of weeks. You can always do another PJ plan straight afterwards. Not everyone likes intervals but they are your ‘friend’ for running improvement.
geordiegirl Jan 2020 6:55am, 8 Jan 2020 9,527 posts	Quote Pin geordiegirl Thank you so much Fenland Flier 9.40 is doable I think at least for the first couple. When i do my lamppost intervals and the rare time I do speed work with club I enjoy it as it is different and yes I have seen improvements. When I run with my mum (geordiemum) I so short intervals looping back for her. I made a little plan up last night I’ll see how it goes. Attempting a threshold tonight I’ll warm up then do 20m the rest I’ll do at normal pace and again build up time at threshold. Now to learn how to work the Garmin properly & set some workouts.
Fenland Flier Jan 2020 9:09am, 8 Jan 2020 1,501 posts	Quote Pin Fenland Flier Gg your best friend for the Garmin is google 😀
geordiegirl Jan 2020 9:17am, 8 Jan 2020 9,528 posts	Quote Pin geordiegirl thank you I will have a play at the weekend, as tempting as it is to do it at work haha - I might finally work out the capability and benefits of having such great kit
geordiegirl Jan 2020 8:03pm, 8 Jan 2020 9,538 posts	Quote Pin geordiegirl First run done threshold. I was supposed to 10.38 but did 10.10 for mile 1 and 9.38 for mile 2! I didn’t think I’d manage much under 11 so well chuffed.
LindsD Jan 2020 8:41pm, 8 Jan 2020 32,552 posts	Quote Pin LindsD Well done!