Club Run - Wimborne
2020-03-18 19:00 - 21:00 (Europe/London) | The Junction, Broadstone, Poole, BH18 8AX
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
2020-03-19 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. The coaching team are always happy to discuss how they can support the needs of individual athletes.
Be aware that in some cases the sessions may have longer recoveries than advertised, to help keep the group together if needed**; however, experienced runners or those with specific targets will be invited to keep bespoke timings as their condition and ability develops (regardless of speed!).

Main Session

8x 600m with 200m jog recovery

Marathon training
Athletes training for a marathon will do the ‘Yasso’s 800s‘ session.

10x 800m @ threshold effort with 400m jog recovery.

———————————-
NOTES on the session.
With Yasso’s 800s, the implications of the average time taken for each rep may indicate potential marathon times.

The session itself is the key here, not the specific results of any times taken to do each rep.
The pace will not be targeted, it will be best effort each rep.

– – For an average of 3 mins 30 seconds across all 10 reps, there’s a correlation with a potential 3hrs 30 mins marathon time.
There’s a lot of work required to realise that potential; it is important to note that correlation does not indicate causation. Just because these times may indicate potential, it does not mean that cannot be exceeded, or that it will be realised in any event!
———————————-
Middle Distance (Speed) Session

5 x 600m @ 1500m pace (200m slow Jog (2:30) recovery)

* 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.

Club Run - Littledown
2020-03-22 08:30 - 10:30, 2020-04-19 08:30 - 10:30 | Littledown Sports Centre, Chaseside, Bournemouth, BH7 7DX, United Kingdom
Meet at Littledown Sports Centre

Bournemouth 10mile
2020-03-22 08:30 - 11:00 | Bournemouth Pier Approach, BH2 5aa
Bournemouth 10 – Important Race Information
The race is organised by Bournemouth Athletic Club and starts and finishes at Bournemouth Pier.
The race is one lap covering an undulating road surface mainly along the Promenade and Cliff-Top overlooking the seafront with stunning views of the Isle of Wight and the Purbeck Hills in the distance.
Time: 08:30 start
Number Collection
Please collect your race numbers on the day (it is NOT posted out) between 07:00 – 08:15 by the Start Area at Bournemouth Pier, BH2 5AA

Eastleigh 10k
2020-03-22 09:00 - 11:00 | Eastleigh, Eastleigh
See the website for details (the link is on the right of this page)

Road Running Training
2020-03-24 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

8 x 750m at threshold, with ascents at effort, with 90 sec recoveries

Middle distance runners:
Same structure as main group, but 6 reps.
Marathon Training Group – Phellips Road

10 mins (2 mins jog recovery)
8 x 2 mins (1 min jog recovery between each, 2 mins before final rep)

Club Run - Figure of 8
2020-03-25 19:00 - 20:00 | The Junction, Broadstone, Poole, BH18 8AX

Track Training - Middle/Long Distance
2020-03-26 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. The coaching team are always happy to discuss how they can support the needs of individual athletes.
Be aware that in some cases the sessions may have longer recoveries than advertised, to help keep the group together if needed**; however, experienced runners or those with specific targets will be invited to keep bespoke timings as their condition and ability develops (regardless of speed!).

Main Session
3 sets of:

1200m (2 mins)
800m (90s)
400m (60s)

all at threshold effort
Marathon training
Main session
Middle Distance (Speed) Session
3x

800m (2 mins) @ 1500m pace
400m (90s) @ 800m pace
200m (60s) @ 400m pace

* 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.

CLOCKS GO BACK
2020-03-29 02:00 | Dorset
At 2am, it becomes 1am.
You can use this as a lay-in if you’re lucky, or just see it as more time to run. ;)

Club Run - Ferndown
2020-03-29 08:30 - 10:30 | Ferndown Sports Centre, Cherry Grove, Ferndown, BH22 9EZ
Meet at Ferndown Sports Centre

Salisbury 10 mile
2020-03-29 10:00 - 12:00 | Dorset
See the website for details (there’s a link on the right of this page)

Road Running Training
2020-03-31 18:45 - 20:45 | 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 – Old Rectory Close

8 Laps at fast (5k) pace with static recoveries between reps (1 lap = 700m)

Middle distance runners:
Same session as main group.
Marathon Training Group – Old Rectory Close

2 miles at your planned marathon/half marathon pace.

Track Training - Middle/Long Distance
2020-04-02 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

Followed by a pyramid of effort on time, @threshold effort

1 min (30s)
2 mins (1min)
3 mins (90s)
4 mins (2 mins)
5 mins (2 mins 30s)
4 mins (2 mins)
3 mins (90s)
2 mins (1min)
1 min

Marathon training

Follow the main session with an additional mile at target marathon pace.

Middle Distance (Speed) Session
4 x

400m (300m/3 min jog recovery) @ 800m pace
4 x 150m sprints (walk back recovery)

* 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.

Club Run - Corfe Castle
2020-04-05 08:30 - 10:30 | Corfe Castle
Meet at the layby at the foot of the Castle

Manchester Marathon
2020-04-05 09:00 - 17:00 | Manchester, M16 0PX
See event website for details (there’s a link to the right of this page).

Road Running Training
2020-04-07 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 Session – Phellips Road

Pyramid: 1 lap; 2 laps; 3 laps; 2 laps, 1 lap with 90s-2min static recoveries (1 lap =700m)

Club Run - Corfe Mullen
2020-04-08 19:00 - 21:00 | The Junction, Broadstone, Poole, BH18 8AX

Track Training - Middle/Long Distance
2020-04-09 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

5x

1 min @ tempo effort
1 min @ threshold effort
30s max effort
2 mins jog recovery

1 mile @ tempo effort

Marathon training

Marathoners will do the main session, though the mile rep at the end will be at target marathon pace.

Middle Distance (Speed) Session
4x

200m @ 400m pace (300m/3min jog recovery)

4x

150m (walk back recovery)

* 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.

Club Run - Wareham Forest
2020-04-12 08:30 - 10:30 | Purbeck Sports Centre, Worgret Rd, Wareham, Dorset, BH20 4PH, United Kingdom
Meet at Purbeck Sports Centre

Training at the Rec
2020-04-14 18:45 - 20:00 | Lockyers Middle School, Blandford Road, Corfe Mullen, Poole, Dorset, BH21 3HQ, United Kingdom
Meet at Lockyers Middle School then jog to the Corfe Mullen Rec for the session.
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 Session – Corfe Mullen Rec

2.5k at threshold effort (3 mins recovery)
4x 400m fast reps (60 sec static recovery between each, 3 mins before last rep)
2.5k at threshold effort

Club Run - Canford Heath
2020-04-15 19:00 - 21:00 | The Junction, Broadstone, Poole, BH18 8AX

Track Training - Middle/Long Distance
2020-04-16 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
8x 600m (@ target 5k PB pace)
1 mile Threshold

Marathon training

Marathoners 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.

Middle Distance (Speed) Session
3x

250m @ 800m pace (30 secs/50m recovery; 5 minutes between sets)

4x

150m sprints (walk back recovery)

* 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.

Brighton Marathon
2020-04-18 09:45 - 17:00 | Preston Park, Brighton, Preston Road, Brighton, BN1 6SD
Brighton Marathon has been opened to those who were going to do Paris or Rome marathons, both of which were cancelled as a result of Corona virus containment plans.
See the website for details (there’s a link to the right of this page)

Marnhull 12k
2020-04-19 10:30 - 12:30 | St Gregory’s School, Sturminster Newton, Dorset, DT10 1PZ
This is a new race for the Poole Runners Club Championship Series (Road “Medium”) Its also four of the Dorset Road Race Series.
Parking 200m from school, limited changing facilities, toilets, medical support and free refreshments available for all runners.
There are NO ON THE DAY ENTRIES other than for our fun children’s races. Number collection is in the School Hall between 8.45- 10.15am. Numbers will not be sent in advance.

Training at the Rec
2020-04-21 18:45 - 20:00 | Lockyers Middle School, Blandford Road, Corfe Mullen, Poole, Dorset, BH21 3HQ
Meet at Lockyers Middle School then jog to the Corfe Mullen Rec for the session.
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 Session – Corfe Mullen Rec

5x 1km reps (2 mins static recovery)

Club Run - Two Bridges
2020-04-22 19:00 - 21:00 | The Junction, Broadstone, Poole, BH18 8AX

Track Training - Middle/Long Distance
2020-04-23 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

5x

3 mins (90s)
2 mins (60s)
1 min (30s) (3 mins after last rep)

3x 50m strides

Marathon training

Marathoners 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.

Middle Distance (Speed) Session
3x

300m @ 400m pace (600m/5min jog recovery)

4x

150m (walk back recovery)

* 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.

London Marathon
2020-04-26 08:00 - 17:00 | Dorset
We hope your training has gone well !
The Poole Runners Coach, organised by Angela Brown, is now full.

Club Run - Wimborne
2020-04-26 08:30 - 10:30 | Queen Elizabeth Sports Centre, Blandford Road, Wimborne, Dorset, BH21 4DT
Meet at QE Sports Centre
