Blackmore Vale Half Marathon
2020-02-02 10:00 - 13:30 (Europe/London) | Bishops Caundle Village Hall, DT9 5NB
This race is a Dorset Road Race League event and also the 1/2 Marathon County Champs.
Race One of the Poole Runners Club Championship (Road)

Training Tues 4th Feb
2020-02-04 18:30 - 20:30
Training for Tues 4th Feb is as under:-
For all sessions meet at Lockyers School at 6:45 pm.
1) Main Interval Session is at Phellips Rd
8 x 700m fast with static 90 sec. recoveries.
2) Marathon Session is at Old Rectory Close
10 x 5 mins with 1 min. jog recoveries (2 min. before last rep)
3) Middle Distance Session is at Phellips Rd
7 x 700m fast with static 90 sec. recoveries

Wednesday Club Run
2020-02-05 19:00 - 20:45
Club Run From “The Junction” in Broadstone. Meet at 7:00pm for announcements and then head off at various paces and distances to suit your training (and social!) needs.
This Wednesday’s route is “Wimborne”.
There are 4, 6 and 10 mile options, guided paces depend on who is able to attend but usually includes 7, 8, 8:30, 9 and 9:30+ min/mile.

Track Training - Middle/Long Distance
2020-02-06 18:45 - 20:00
All Sessions are at Ashdown Track
Main Session: 5x (400m tempo, 400m threshold) with 2 mins recovery
Marathon Training: 8x (400m tempo, 400m threshold) with 200m jog recovery
Middle Distance Session: 10 x 400m @ 1500m/3K pace, with 90 secs recovery

Hampshire League Cross Country
2020-02-08 11:00 - 14:30 | Popham Airfield, SO21 3BD
Last race of the 2019/20 series. at Popham Airfield
First race 11:00am

Road Running Training
2020-02-11 18:45 - 20:00 | Lockyers Middle School, Blandford Road, Corfe Mullen, Poole, Dorset, BH21 3HQ
Meet at Lockyers Middle School then warm up on the way to specific locations for the sessions.
Most 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.
Main Intervals Session – Corfe Hills Loop

8x 750m continuous loop “Kenyan Hills”.
Running easier on the descent followed by harder efforts on the ascent.

Middle distance runners attending these sessions will do the main interval session.

Marathon Training Group – Henbury View

20 minutes @ marathon pace, 3 mins jog recovery
5x 3 mins @ half marathon pace, 90 sec jog recovery between each, 3 minutes after last rep
20 minutes @ marathon pace

Club Run - Figure of 8
2020-02-12 19:00 - 21:00
Runners meet upstairs in the function room at the Junction Sports Centre in Broadstone by 7pm.
After brief announcements, pacing groups are announced. These usually include:

10 miles @ 7 min/mile
6 or 10 miles @ 8-8:30 min/mile
6 miles @ 9 min/mile
4 or 6 miles at 9:30+ min/mile

You’re free to team up with others to set your own pacing group if your needs aren’t met by the main groups, most of the routes are listed on the club website at this link.

Club Night Routes

There are changing rooms and showers for all and everyone is welcome to stay on for food and drink afterwards.

Track Training - Middle/Long Distance
2020-02-13 18:45 - 20:00 | Ashdown Track, Adastral Rd, Poole, BH17 8PY, United Kingdom
Runners meet at Ashdown Leisure Centre and book in at the track-side hub*.
Warm 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.
All sessions are made flexible to accommodate the needs of new runners and experienced marathoners/track athletes alike.
Be 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!).
Main Session

1 mile @ tempo effort, (3 mins recovery)
2 sets of:

— 400m @ threshold effort (90 sec recovery)
— 800m @ threshold effort (2 mins recovery)
— 1km @ threshold effort (3 mins recovery)

Marathon training
Runners gearing up towards their spring marathon will do a further 1 mile @ tempo pace after the main session.

Middle Distance (Speed) Session
Runners will do the same session (less the additional mile) but will take a full recovery between reps and do them at 1500m pace.

* £2 track fee applies
** 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.

Club Run - Wimborne
2020-02-16 08:30 - 10:30
The club’s long runs are relaxed social runs catering for all levels of ability.
This week’s long run will start at the QE Leisure Centre in Wimborne.

Road Running Training
2020-02-18 18:45 - 20:00 | Lockyers Middle School, Blandford Road, Corfe Mullen, Poole, Dorset, BH21 3HQ, United Kingdom
Meet at Lockyers Middle School then warm up on the way to specific locations for the sessions.
Most 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.
Main Intervals Session – Old Rectory Close

4x 1400m @ threshold pace with 2 mins static recovery.
75m hill reps (fast

Middle distance runners attending these sessions will do the main interval session.

Marathon Training Group – Fairview Crescent

4x 15 mins @ marathon pace, with 3 mins jog recoveries

Club Run - Millen
2020-02-19 19:00 - 21:00 | The Junction, Broadstone, Poole, BH18 8AX

Curry Night
2020-02-19 20:30 - 22:00
Post Wednesday night Curry at the Moonlight Broadstone
Organised by Faye Law

Track Training - Middle/Long distance
2020-02-20 18:45 - 20:00
Runners meet at Ashdown Leisure Centre and book in at the track-side hub*.
Warm 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.
All sessions are made flexible to accommodate the needs of new runners and experienced marathoners/track athletes alike.
Be 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!).

Anyone 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)
Main Session

1 mile @ tempo effort, (3 mins recovery)
5x 1km @ threshold pace with 4 mins jog recovery

Marathon training

1 mile @ tempo effort, (3 mins recovery)
5x 1km @ threshold pace with 2 mins jog recovery (200m back to the start)

Runners will then do 1 mile @ target marathon pace
Middle Distance (Speed) Session
Runners will do the above, but miss out the middle of 5 reps:

Set 1 = Reps 1 and 2
Set 2 = Reps 4 and 5

* £2 track fee applies
** 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.

National X-Country Champs
2020-02-22 | Wollaton Park, Nottingham, NG8 2AE

Wokingham Half Marathon
2020-02-23

Club Run - Hamworthy Club, Magna Road.
2020-02-23 08:30 - 10:30 | Hamworthy Club BH21 3AP, BH21 3AP

Road Running Training
2020-02-25 18:45 - 20:30 | Lockyers Middle School, Blandford Road, Corfe Mullen, Poole, Dorset, BH21 3HQ
Meet at Lockyers Middle School then warm up on the way to specific locations for the sessions.
Most 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.
Main Intervals Session – Pardy’s Hill

4x Reps from Haywards Lande to the T-Junction at 5k pace, with a recovery-paced return
4x Reps up Pardy’s Hill (similar effort)

Middle distance runners attending these sessions will do the main interval session.

Marathon Training Group – Phellips Rd

23 minutes @ marathon pace, 3 mins jog recovery
4x 4 mins @ half marathon pace, 2 min jog recovery between each, 3 minutes after last rep
23 minutes @ marathon pace

Club Run - Bear Cross
2020-02-26 18:45 - 20:15 | The Junction, Broadstone, Poole, BH18 8AX
This week’s club night precedes the club’s Annual General Meeting. Please plan on arriving a little earlier than normal so that pace groups can be organised and runners can depart and return in time for the meeting, planned to start at 8:30pm.
Runners meet upstairs in the function room at the Junction Sports Centre in Broadstone by 6:45pm.
After pacing groups are announced we’ll be heading straight out. Pacing groups usually include:

10 miles @ 7 min/mile
6 or 10 miles @ 8-8:30 min/mile
6 miles @ 9 min/mile
4 or 6 miles at 9:30+ min/mile

You’re free to team up with others to set your own pacing group if your needs aren’t met by the main groups, most of the routes are listed on the club website at this link.

Club Night Routes

There are changing rooms and showers for all and all club members are invited to attend the club’s AGM immediately after their respective runs – or simply by turning up on time if they’ve not run this evening!

Club's AGM
2020-02-26 20:30 - 22:30
Our Club’s AGM will be held on Wed 26th Feb at the Junction. Proposals must be received by 12th Feb and Committee nominations received by 19th Feb (secretary@poolerunners.co.uk ) or see the sign up sheet which will be posted from Wednesday 5th pre-club run).
Looking forward to seeing you all there!

Track Training - Middle/Long distance
2020-02-27 18:45 - 20:00 | Ashdown Track, Adastral Rd, Poole, BH17 8PY, United Kingdom
Runners meet at Ashdown Leisure Centre and book in at the track-side hub*.
Warm 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.

All sessions are made flexible to accommodate the needs of new runners and experienced marathoners/track athletes alike.
Be 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!).

Main Session

1 mile @ tempo effort, 4 mins recover; Then:
30 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:

— Jogging at easy effort
— Running at tempo (comfortably hard) effort
— Running at threshold (uncomfortably hard) effort

Marathon training
Runners gearing up towards their spring marathon will do an additional 1 mile @ target marathon pace after the main session.

Middle Distance (Speed) Session
Runners will do the same fartlek session as all other runners

* A £2 track fee applies
** 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.

Club Run - Corfe Castle
2020-03-01 08:30 - 10:30 | Corfe Castle
Meet at the layby by the foot of Corfe Castle

Wimborne 20
2020-03-01 08:30 - 14:00 | St James First School, Gaunts Common, Wimborne, BH21 4JN
A Poole Runners Club Championship Race
20 mile rural, scenic, undulating course
Fully marshalled – Mile markers
The race is held under UKAthletics rules
Race limit 300
Water stations every 3.5 miles (approx) and at finish
Race memento to all finishers
Minimum age 18 years

Road Running Training
2020-03-03 18:45 - 20:00 | Lockyers Middle School, Blandford Road, Corfe Mullen, Poole, Dorset, BH21 3HQ, United Kingdom
Meet at Lockyers Middle School then warm up on the way to specific locations for the sessions.
Most 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.
Main Intervals Session – Fairview Crescent

2x

— 1 lap (90 sec recovery), 2 laps (2 mins recovery); Then:

1 lap

Note: 1 lap = 700m
Middle distance runners attending these sessions will do the main interval session.

Marathon Training Group – Old Rectory Close
Marathon pace efforts, with 3 min jog recovery between each

24 mins
18 mins
12 mins
6 mins

Club Run - Hamworthy
2020-03-04 07:00 - 21:00 | The Junction, Broadstone, Poole, BH18 8AX

Track Training - Middle/Long Distance
2020-03-05 18:45 - 20:00 | Ashdown Track, Adastral Rd, Poole, BH17 8PY, United Kingdom
This week’s session will see everyone do the following:

Cooper VO2 Max Test, followed by 5 minutes recovery.
20 minutes of Fartlek

The Cooper VO2 Max Test
Details can be found in the link above, but essentially it is a best effort run that lasts for eponymous 12 minutes, during which the runner aims to get as many laps completed as they can.
At the end of the 12 minutes, the coach will blow the whistle and the runner stops at the nearest cone which will mark every 10 meters.
The coach will move around the track taking results from each runner. Results will be assessed and distributed with suggested pacing targets.

The Challenge:
Running hard for 12 minutes isn’t natural and for those that have not tried it before, it is very easy to run hard for 2-3 laps then fade into obscurity. The best exponents of the test are those that are used to pushing hard for a long time or simply punishing themselves. Regular attendees at races are often in this clique.
Results will naturally be skewed in favour of those types of athletes, while it is often a betrayal of an individuals true condition if they are not so inclined or equipped to run that hard for that long.

What does it mean?
In General, the following results are considered as a ‘good’ guide:

For adult men in their 20s and 30s, between five laps is a “fair” (indicating a rough VO2 max of 33.8), six is a “good” (42.6) and seven is an “excellent” (51.6). Eight correlates with a VO2 max of (60).
For women, basically subtract one lap from each range—four laps is fair, five is good and six is excellent.
By middle age, five laps for a woman or six laps for a man would be considered excellent.

There are more precise results charts that shall be made available on the day and with results.

What is this VO2 Max of which you speak???. Click here to read more…

Club Run - Wareham Forest
2020-03-08 08:30 - 10:30 | Purbeck Sports Centre, Worgret Rd, Wareham, Dorset, BH20 4PH, United Kingdom
Meet at Purbeck Sports Centre

Road Running Training
2020-03-10 18:45 - 20:00 | Lockyers Middle School, Blandford Road, Corfe Mullen, Poole, Dorset, BH21 3HQ
Meet at Lockyers Middle School then warm up on the way to specific locations for the sessions.
Most 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.
Main Intervals Session – Henbury View

7x 800m with 90 sec static recoveries
75m hill sprints

Middle distance runners:
They will do the same session as the main group but only 6x 800m reps, instead of 7
Marathon Training Group – Fairview Crescent

25 minutes @ marathon pace, 3 mins jog recovery
5x 4 mins @ half marathon pace, 2 min jog recovery between each. 3 minutes after last rep
25 minutes @ marathon pace

Club Run - Guerrier
2020-03-11 19:00 - 21:00 | The Junction, Broadstone, Poole, BH18 8AX

Track Training - Middle/Long Distance
2020-03-12 18:45 - 20:00 | Ashdown Track, Adastral Rd, Poole, BH17 8PY, United Kingdom
Runners meet at Ashdown Leisure Centre and book in at the track-side hub*.
Warm 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.

All sessions are made flexible to accommodate the needs of new runners and experienced marathoners/track athletes alike.
Be 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!).

Main Session

10x 400m @ threshold pace or faster, with 90 sec static recovery

Marathon training

16x 400m @ threshold pace, with 90 sec recovery

Middle Distance (Speed) Session
2x

200m @ tempo pace, 60 sec recovery
200m @ threshold pace, 60 sec recovery
400m hard – 2 mins between 1st and 2nd set

2x

400m @ tempo pace,
200m jog recovery
200m hard – 90s rest between sets

* A £2 track fee applies
** 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.

England Schools AA Cross Country Champs
2020-03-14 | Sefton Park, Liverpool, Mossley Hill Dr, Liverpool, Merseyside, L17 1AJ
