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X-ORIGINAL-URL:https://poolerunners.co.uk
X-WR-CALDESC:Events for Poole Runners
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DTSTART;TZID=Europe/London:20200213T184500
DTEND;TZID=Europe/London:20200213T200000
DTSTAMP:20200210T144024Z
CREATED:20200210T103652Z
LAST-MODIFIED:20200210T144024Z
UID:14369-1581619500-1581624000@poolerunners.co.uk
SUMMARY:Track Training - Middle/Long Distance
DESCRIPTION:Runners meet at Ashdown Leisure Centre and book in at the track-side hub*. \nWarm up around the track and then do your drills routine or join in with the main group for a communal warm-up and drills phase before the session is announced. \nAll sessions are made flexible to accommodate the needs of new runners and experienced marathoners/track athletes alike. \nBe aware that in some cases this means the recoveries may be longer than advertised\, to help keep the group together**; more experienced runners will be invited to keep bespoke timings as their condition and ability develops (regardless of speed!). \nMain Session\n\n1 mile @ tempo effort\, (3 mins recovery)\n2 sets of:\n\n— 400m @ threshold effort (90 sec recovery) \n— 800m @ threshold effort (2 mins recovery) \n— 1km @ threshold effort (3 mins recovery) \n  \nMarathon training \nRunners gearing up towards their spring marathon will do a further 1 mile @ tempo pace after the main session. \n  \nMiddle Distance (Speed) Session\nRunners will do the same session (less the additional mile) but will take a full recovery between reps and do them at 1500m pace. \n  \n* £2 track fee applies \n** If you’re setting your GPS watch up for the session\, it’s advisable to use ‘on button press’ for laps. Running around the track isn’t a ‘GPS watch’ friendly activity and will usually indicate you’ve run further than you have.
URL:https://poolerunners.co.uk/event/track-training-middle-long-distance/
LOCATION:Ashdown Track\, Adastral Rd\, Poole\, BH17 8PY\, United Kingdom
CATEGORIES:Track Training
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20200220T184500
DTEND;TZID=Europe/London:20200220T200000
DTSTAMP:20200210T122415Z
CREATED:20200210T111427Z
LAST-MODIFIED:20200210T122415Z
UID:14396-1582224300-1582228800@poolerunners.co.uk
SUMMARY:Track Training - Middle/Long distance
DESCRIPTION:Runners meet at Ashdown Leisure Centre and book in at the track-side hub*. \nWarm up around the track and then do your drills routine or join in with the main group for a communal warm-up and drills phase before the session is announced. \nAll sessions are made flexible to accommodate the needs of new runners and experienced marathoners/track athletes alike. \nBe aware that in some cases this means the recoveries may be longer than advertised\, to help keep the group together**; more experienced runners will be invited to keep bespoke timings as their condition and ability develops (regardless of speed!). \n  \nAnyone at x-country this weekend that wishes to train are advised to do a maximum of 3x 1km reps at tempo pace with 400m walk recovery. (reps 1\, 3 and 5)\nMain Session\n\n1 mile @ tempo effort\, (3 mins recovery)\n5x 1km @ threshold pace with 4 mins jog recovery\n\nMarathon training \n\n1 mile @ tempo effort\, (3 mins recovery)\n5x 1km @ threshold pace with 2 mins jog recovery (200m back to the start)\n\nRunners will then do 1 mile @ target marathon pace \nMiddle Distance (Speed) Session\nRunners will do the above\, but miss out the middle of 5 reps: \n\nSet 1 = Reps 1 and 2\nSet 2 = Reps 4 and 5\n\n  \n* £2 track fee applies \n** If you’re setting your GPS watch up for the session\, it’s advisable to use ‘on button press’ for laps. Running around the track isn’t a ‘GPS watch’ friendly activity and will usually indicate you’ve run further than you have. \n 
URL:https://poolerunners.co.uk/event/14396/
CATEGORIES:Track Training
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20200227T184500
DTEND;TZID=Europe/London:20200227T200000
DTSTAMP:20200210T144926Z
CREATED:20200210T144443Z
LAST-MODIFIED:20200210T144926Z
UID:14418-1582829100-1582833600@poolerunners.co.uk
SUMMARY:Track Training - Middle/Long distance
DESCRIPTION:Runners meet at Ashdown Leisure Centre and book in at the track-side hub*. \nWarm up around the track and then do your drills routine or join in with the main group for a communal warm-up and drills phase before the session is announced. \n  \nAll sessions are made flexible to accommodate the needs of new runners and experienced marathoners/track athletes alike. \nBe aware that in some cases this means the recoveries may be longer than advertised\, to help keep the group together**; more experienced runners will be invited to keep bespoke timings as their condition and ability develops (regardless of speed!). \n  \nMain Session\n\n1 mile @ tempo effort\, 4 mins recover; Then:\n30 mins of fartlek with ‘randomly timed’ efforts lasting up to 2 mins\, controlled by a whistle blown by the coach. Runners are to vary paces between:\n\n— Jogging at easy effort \n— Running at tempo (comfortably hard) effort \n— Running at threshold (uncomfortably hard) effort \n  \nMarathon training \nRunners gearing up towards their spring marathon will do an additional 1 mile @ target marathon pace after the main session. \n  \nMiddle Distance (Speed) Session\nRunners will do the same fartlek session as all other runners \n  \n  \n* A £2 track fee applies \n** If you’re setting your GPS watch up for the session\, it’s advisable to use ‘on button press’ for laps. Running around the track isn’t a ‘GPS watch’ friendly activity and will usually indicate you’ve run further than you have.
URL:https://poolerunners.co.uk/event/track-training/
LOCATION:Ashdown Track\, Adastral Rd\, Poole\, BH17 8PY\, United Kingdom
CATEGORIES:Track Training
END:VEVENT
END:VCALENDAR