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Mar 2021
7:51pm, 19 Mar 2021
2,160 posts
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Fenland Flier
Your sessions should stay the same throughout the 10 weeks. You can compare the weeks with each other to see how you're getting on.
You should see improvement over the weeks but don't overdo things trying to improve further than your body wants or injury could strike. You can always do a second plan if you feel further improvements can be made.
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Mar 2021
8:09pm, 19 Mar 2021
4,247 posts
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runningmumof3boys
Besides the link at the bottom
Of this thread how do I get to project joker on my iPhone ? (Not using app just using safari ) thanks.
Just completed week 1. My tempo was only 2 miles and not quite the pace was supposed to be but I’m taking it !
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Mar 2021
8:15pm, 19 Mar 2021
71,596 posts
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Hanneke
I would too Running mum!
And thanks FF 
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Mar 2021
8:32pm, 19 Mar 2021
7,366 posts
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Eynsham Red
rmo3b, select training from the hamburger menu, then touch the + on the red training banner. Joker is at the bottom of the drop down menu.
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Mar 2021
8:40pm, 19 Mar 2021
2,161 posts
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Fenland Flier
Rmo3b don't worry too much about hitting the pace straight out of the box, it's an aim and hitting it straight away could possibly mean your test 5k wasn't hard enough.
ER has got it right for finding PJ easily. Are you having a go at PJ ER?
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Mar 2021
8:49pm, 19 Mar 2021
7,367 posts
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Eynsham Red
Yes FF. I’ve completed week I but struggled with pace on my Tempo.
Long run tomorrow which will be mainly cross country. It’s the best way I find to keep my pace down.
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Mar 2021
9:02pm, 19 Mar 2021
2,162 posts
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Fenland Flier
Keeping the long run slow is difficult and you do what you need to do ER. Enjoy your run tomorrow.
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Mar 2021
9:25pm, 19 Mar 2021
5,737 posts
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jennyh
Well done on setting your benchmark mr d - I don’t think 1 min 20 sec drop off over the last year is too bad, pretty sure mine is a lot more.
Thanks FF and Lin FF, I had noticed that the cool down element was a bit quicker too, and was pleased with that. Interesting to know that you found the same, I’m wondering if as you adapt there is less of a drop off from peak pace?
ER and Hanneke, I had assumed your target pace stays the same throughout - so it’s good to have the confirmation of that from FF. Good luck for your long run tomorrow ER, and hope you feel better and that next week is better Hanneke.
Well done on completing your first week RMo3B!
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Mar 2021
9:36pm, 19 Mar 2021
4,248 posts
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runningmumof3boys
Thanks all
Ooh I didn’t actually do a test 5k I’m going back to my last fast parkrun in2019.
Eek perhaps it be good for me to run one next week. But honestly don’t think I’ll
Be as fast as if it was a race race ?? .....
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Mar 2021
10:06pm, 19 Mar 2021
4,249 posts
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runningmumof3boys
Actually I realise that’s a silly comment. I should just run a 5k as fast as I can and then do it again at the end of the weeks
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