Pjft mock smash!

Discussion in 'PRMC Dates - Discuss with others on your PRMC' started by Dom2595, Oct 8, 2016.

  1. Dom2595

    Dom2595 Member

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    Been doing a watered down version of arnys plan for the last week and a half , done a mock pjft last week and could only get to 1.4k on the return , today I got 9:42 on it and if needed felt like I could have carried on. Never easy the return but was good to get it done today, I know by the time I get to my pjft in round about 3 months I'll have my time right down!! Good morale booster today ! I actually enjoyed the run!
     
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  2. 12Will12

    12Will12 Member

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    Well done mate, what speeds did you set it on?
     
  3. Dom2595

    Dom2595 Member

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    Cheers man, 12kmph for first 2.4k, then 15 for the second 2.4k but put up too about 15.8 for last 30 seconds as the treadmill took a while to get there !
     
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  4. Dom2595

    Dom2595 Member

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    12kmph got me in at 12:01 for the first part of the run :)
     
  5. 12Will12

    12Will12 Member

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    Sounds like something I might try. I can do a BFT outside under 9 minutes, but its a different story with the treadmill. Best I've got so far is about 09.57 -banghead- I had an idea in mind to go 14.5kph until about 6-7 minutes then crank it up to 15.5kph until 9 minutes then 16kph until the end. If that doesn't work (which I'm hoping it will!) I'll give yours a try.
     
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  6. TheRegain

    TheRegain Member

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    ive been running the return at 14.7km then at 4.10km put it to 15.0km 15.2km and that gets me in for 9:45
     
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  7. arny01

    arny01 Ex Pongo.

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    Passing a PJFT requires 3 fitness elements. Above average VO2 max levels, good anaerobic threshold, and solid muscular endurance. In a nutshell.

    1 x long run 6-8 miles at around 8min/mile

    1 x interval session. 2 x BFT on the road is good! Or 3 x 1 mile sprints with a mile warm up and mile cool down.

    1 x med distance run 5 miles, at 7 min/mile.


    Then 1 mock pjft to test!!

    The training is what counts, the test is just a test!!
     
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  8. 12Will12

    12Will12 Member

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    That sounds like a good shout as well, I'll add it to my list of PJFT techniques I need to try!
     
  9. john lewis

    john lewis Well-Known Member

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    On my actual pjft I ran at 14.7 and it got me in at 9:47
     
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  10. 12Will12

    12Will12 Member

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    You just did 14.7 the whole way?
     
  11. john lewis

    john lewis Well-Known Member

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    Yes mate, people say about allowing time for the machine to catch up but I had no issue with this! I don't know if I got lucky with the machine or what
     
  12. 12Will12

    12Will12 Member

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    Aaaaaand there that goes on my list of PJFT tactics! Well done on passing mate, and cheers for your help. All the best.
     
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