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X-WR-CALNAME:Poole Runners
X-ORIGINAL-URL:https://poolerunners.co.uk
X-WR-CALDESC:Events for Poole Runners
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DTSTART:20190331T010000
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DTSTART:20191027T010000
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DTSTART;TZID=Europe/London:20200402T184500
DTEND;TZID=Europe/London:20200402T200000
DTSTAMP:20200307T202823Z
CREATED:20200307T193323Z
LAST-MODIFIED:20200307T202823Z
UID:14725-1585853100-1585857600@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\n\nFollowed by a pyramid of effort on time\, @threshold effort \n\n1 min (30s)\n2 mins (1min)\n3 mins (90s)\n4 mins (2 mins)\n5 mins (2 mins 30s)\n4 mins (2 mins)\n3 mins (90s)\n2 mins (1min)\n1 min\n\nMarathon training \n\nFollow the main session with an additional mile at target marathon pace.\n\n  \nMiddle Distance (Speed) Session\n4 x \n\n400m (300m/3 min jog recovery) @ 800m pace\n4 x 150m sprints (walk back recovery)\n\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\, skewing your pace and distance records.
URL:https://poolerunners.co.uk/event/track-training-middle-long-distance-3/
LOCATION:Ashdown Track\, Adastral Rd\, Poole\, BH17 8PY\, United Kingdom
CATEGORIES:Track Training
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20200409T184500
DTEND;TZID=Europe/London:20200409T200000
DTSTAMP:20200307T202917Z
CREATED:20200307T200357Z
LAST-MODIFIED:20200307T202917Z
UID:14727-1586457900-1586462400@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\n\n5x \n\n1 min @ tempo effort\n1 min @ threshold effort\n30s max effort\n2 mins jog recovery\n\n  \n\n1 mile @ tempo effort\n\n  \nMarathon training \n\nMarathoners will do the main session\, though the mile rep at the end will be at target marathon pace.\n\n  \nMiddle Distance (Speed) Session\n4x \n\n200m @ 400m pace (300m/3min jog recovery)\n\n4x \n\n150m (walk back recovery)\n\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\, skewing your pace and distance records.
URL:https://poolerunners.co.uk/event/track-training-middle-long-distance-4/
LOCATION:Ashdown Track\, Adastral Rd\, Poole\, BH17 8PY\, United Kingdom
CATEGORIES:Track Training
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20200416T184500
DTEND;TZID=Europe/London:20200416T200000
DTSTAMP:20200307T201129Z
CREATED:20200307T201129Z
LAST-MODIFIED:20200307T201129Z
UID:14731-1587062700-1587067200@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\n8x 600m (@ target 5k PB pace)\n1 mile Threshold\n\n  \nMarathon training \n\nMarathoners will typically be tapering in this period. Chat to the coaches if you have key sessions remaining\, otherwise the session will be as per the main group\, probably with reduced volume.\n\n  \nMiddle Distance (Speed) Session\n3x \n\n250m @ 800m pace (30 secs/50m recovery; 5 minutes between sets)\n\n4x \n\n150m sprints (walk back recovery)\n\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\, skewing your pace and distance records.
URL:https://poolerunners.co.uk/event/track-training-middle-long-distance-5/
LOCATION:Ashdown Track\, Adastral Rd\, Poole\, BH17 8PY\, United Kingdom
CATEGORIES:Track Training
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20200423T184500
DTEND;TZID=Europe/London:20200423T200000
DTSTAMP:20200307T201728Z
CREATED:20200307T201728Z
LAST-MODIFIED:20200307T201728Z
UID:14733-1587667500-1587672000@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\n\n5x \n\n3 mins (90s)\n2 mins (60s)\n1 min (30s) (3 mins after last rep)\n\n  \n\n3x 50m strides\n\n\nMarathon training \n\nMarathoners will typically be tapering in this period. Chat to the coaches if you have key sessions remaining\, otherwise the session will be as per the main group\, probably with reduced volume.\n\n  \nMiddle Distance (Speed) Session\n3x \n\n300m @ 400m pace (600m/5min jog recovery)\n\n4x \n\n150m (walk back recovery)\n\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\, skewing your pace and distance records.
URL:https://poolerunners.co.uk/event/track-training-middle-long-distance-6/
LOCATION:Ashdown Track\, Adastral Rd\, Poole\, BH17 8PY\, United Kingdom
CATEGORIES:Track Training
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20200428T184500
DTEND;TZID=Europe/London:20200428T200000
DTSTAMP:20200307T143813Z
CREATED:20200307T143813Z
LAST-MODIFIED:20200307T143813Z
UID:14655-1588099500-1588104000@poolerunners.co.uk
SUMMARY:Training at the Rec
DESCRIPTION:Meet at Lockyers Middle School then jog to the Corfe Mullen Rec for the session. \nMost runners can expect to do the whole session\, although those who are tapering\, building up or otherwise don’t want to do the full session can agree which bits to miss out with the coaches. \nMain Session – Corfe Mullen Rec\n\n8x 4 min reps on undulating terrain with 1 min static recoveries between reps.
URL:https://poolerunners.co.uk/event/training-at-the-rec-3/
LOCATION:Lockyers Middle School\, Blandford Road\, Corfe Mullen\, Poole\, Dorset\, BH21 3HQ
CATEGORIES:Track Training
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/London:20200430T184500
DTEND;TZID=Europe/London:20200430T200000
DTSTAMP:20200307T202340Z
CREATED:20200307T202340Z
LAST-MODIFIED:20200307T202340Z
UID:14735-1588272300-1588276800@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\n6x \n\n400m @ tempo effort\n200m Jog Recovery\n200m sprint\n2mins static recovery\n\n\nHigh Volume Athletes\n\nAthletes conditioned to higher volumes of training may expect to do a maximum of 10 sets of the above but will need to turn up early to get the track time.\n\n  \nMiddle Distance (Speed) Session\n2x \n\n600m @ 800m pace\n200m jog recovery\n200m; @ 800m pace – with 10 minutes between sets\n\n4x \n\n150m walk back recovery\n\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\, skewing your pace and distance records.
URL:https://poolerunners.co.uk/event/track-training-middle-long-distance-7/
LOCATION:Ashdown Track\, Adastral Rd\, Poole\, BH17 8PY\, United Kingdom
CATEGORIES:Track Training
END:VEVENT
END:VCALENDAR