Poole Runners

Track Training - Middle/Long Distance
2020-04-02 18:45 - 20:00 (Europe/London) | 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.

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.

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)

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

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. ;)

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.

Club Run - Figure of 8
2020-03-25 19:00 - 20:00 | 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.

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)

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)

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

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

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 - Wimborne
2020-03-18 19:00 - 21:00 | The Junction, Broadstone, Poole, BH18 8AX

Road Running Training
2020-03-17 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 – Phellips Road

4 x 1400m (2 mins static recovery)

Middle distance runners:
Same structure as main group, but only 3 reps.
Marathon Training Group – Old Rectory Close

30 mins (3 mins jog recovery)
4 x 5 mins (2 mins jog recovery between each, 3 mins before final rep)
30 mins

Club Run - Wimborne
2020-03-15 08:30 - 10:30 | Queen Elizabeth Sports Centre, Blandford Road, Wimborne, Dorset, BH21 4DT
Meet at QE Sports Centre

Weymouth Bay 10k
2020-03-15 | Dorset

Fleet Half Marathon
2020-03-15 | Dorset

Bath Half Marathon
2020-03-15 | Dorset

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

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.

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

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 - 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

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

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

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

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

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's AGM
2020-02-26 20:30 - 22:30 | Dorset
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!
