We meet
at in Littledown Centre in Bournemouth every Tuesday and Friday at 7.00
pm. Normally two to three different sessions could be chosen according to
everyone’s ability, condition or motivation.
The focus
of each session can be an easy run, speed work, hills, etc. The coaches
provide a large variety of runs through the year. The distance range of
the training runs is normally from 4 to 9 miles.
Regrouping after 10 – 15 min at each run keeps the group together and
gives a feeling of running together. In every group coaches and
experienced runners make sure, that nobody gets lost.
A small number of members
meet on Sundays at 8.30am for longer runs, depending on the season. Sunday
runs normally cover a distance of 10 to 17 miles.
Training Schedule -
July & August 2010
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DAY/ DATE |
GREEN SESSION |
BLUE SESSION |
ALTERNATE RUN |
PINK SESSION |
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FRIDAY |
Beach Run 5-6m |
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TUES 6th July |
Throop 10 x 1 min |
8M+ Hengistbury Head run |
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6x4min intervals with 2min rec |
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Iford La-double dykes-prom |
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FRI 9th July |
Track (5 x 1000) |
5 Hill loops at QP |
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Pyramid 200, 400, 600, 800, |
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1000m and down again |
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TUES 13th July |
Figure of 8 Queens Park |
7M St Catherine's Hill |
St Catherine's Hill Hilly Run |
8x3min intervals with 90sec rec |
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FRI 16th July |
7 Hills - Queens Park |
2 laps of QP golf course |
Forest Run |
30 min of St. Georges hill reps |
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TUES 20th July |
Pyramids -cricket Pitch |
Throop Loop |
Throop loop/ Ramsdown 9M |
4x6min intervals with 2 min rec |
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FRI 23rd July |
Track (6 x 800) |
Steady 5+: Iford La- Belle |
SAT 24th July: Wayfarer Relays |
6x figure of 8 loop on QP golf |
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Vue- overcliff- LDC |
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course |
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TUES 27th July |
CLUB RUN - St. Caths |
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FRI 30th July |
TRACK SPECIAL |
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SAT 30th July: Anniversary Disco |
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TUES 3rd Aug |
Horseshoe Hills |
8M+ Hengistbury Head run |
Extra loop over the top of the Head |
8 mile run at 1/2marathon pace |
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Iford La-double dykes-prom |
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inc 6 zig zag efforts at beach |
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FRI 6th Aug |
Croc Run |
2 Laps QP golf course |
Forest Run |
Fartlek hills St. Catherines hill |
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TUES 10th Aug |
Throop Loop |
8x2min intervals, 1min rec |
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3x8min intervals with 3 min rec |
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FRI 13th Aug |
Track (12 x 400) |
6M: Castle La post office- |
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12x400m track with 200m rec |
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QP- Fire station - LDC |
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TUES 17th Aug |
Circuits!! |
7M: Holdenhurst Village- |
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8x3 min intervals with 90sec rec |
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Throop Rd- along river- |
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Muscliffe rd- Castle La-LDC |
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FRI 20th Aug |
Beach Run 5-6m |
Chaseside Pyramids |
Forest Run |
Horseshoe hills at Queens Park |
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TUES 24th Aug |
St. Catherines Hill 5-6m |
St Catherines Hill 7M |
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9 miles run at half marathon pace |
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FRI 27th Aug |
Track (Pyramids) |
5M+: Iford La- Carbery Ave- |
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3x1600m with 400m jog rec |
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King's Park- P'field- LDC |
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TUES 31st Aug |
Littledown 5 Intervals |
Throop Loop |
Throop Loop/ Ramsdown 9M |
2x (6x2min intervals, 1 min rec) |
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3min recovery between sets |
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Date |
Distance |
Events |
RRL/CC |
Route
organiser / Comments |
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11-Jul |
8/16/18m |
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Peter
- Purbecks. From Car Park in woods nr Kingston. |
Notes:
Meet at Car Park at Penn Hill Traffic lights, consolidate cars & leave
7.45 to catch 8am Ferry. |
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1 x 8m
loop (coast path), 4.5m to Corfe, 6.5m return (via Chapmans Pool) OR
3.5m shortcut. |
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Bring
water/snacks to leave in cars; picnic for afterwards. Any questions -
See Peter. |
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17-Jul |
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Swanage ½
RACE |
CC |
SATURDAY |
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18-Jul |
16-18m |
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Kevin LDC |
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24-Jul |
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Wayfarer's Relays |
SATURDAY, LDH 20th Celebrations |
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25-Jul |
- |
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No
scheduled run |
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01-Aug |
16m |
Sturminster ½ RACE |
RRL |
Kevin
(Peter away) LDC |
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08-Aug |
- |
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No
scheduled run, Kevin & Peter both away |
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15-Aug |
13-15m |
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Peter -
Purbecks. From Car Park on left after path to Nine
Barrow.
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Notes: Run
starts at 8.30am take 8.00am ferry from Sandbanks |
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22-Aug |
18m |
- |
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Chines
from Kevin's Beach Hut
(below
Manor Steps) |
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29-Aug |
16m |
(10m
Forest walk) |
Peter
(Kevin?) LDC |
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05-Sep |
14m |
The Beast
off-road RACE |
CC |
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12-Sep |
13m |
Jungfrau Marathon
Switzerland RACE |
Peter
(Kevin away) LDC |
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19-Sep |
- |
Littledown
5 RACE |
RRL |
All hands
on deck! LDH members to marshal |
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26-Sep |
26.2m |
New
Forest Marathon + ½
RACE |
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Notes: Where
no LDC Sunday Run listed members may still be running from the club.
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Members
should liaise via e-mail or make arrangements at the regular Tues /
Fri night sessions |
Queen’s
Park Golf course run
1 mile warm up run from the LDC to the Queen’s Park golf course. 2 laps
around the golf course using the footpath, 1.7 miles each, course is a good
basis for efforts including some hills. Same way
back to the LDC as cool down run. In total
5.5 miles
St.
Catherine’s Hill
6.75 miles,
normally steady run with one hill (160 ft), sometimes efforts added.
Running along the Stour River to Catherine’s Hill. Further towards
Christchurch and back through the town.
Throop
Loop
2.5 mile
run from the LDC to the Throop Mill passing Holdenhurst Village. 1 lap of
2.8 miles along the Stour River, can be used for efforts. Same way
back to the LDC. In total
7.8 miles
Example
of a long run on Sunday
Starting
from LDC passing King’s Park and heading to The Commodore. Along the
promenade to Hengisbury Head. Back towards Southbourne and along the Stour
River. In total 12.2 miles.
Pictures of Training Run on
the Isle of Purbeck - 19-7-2009 - Click
Here
Click
Here to see the Marathon Times
for 2009
Barry
Light’s Marathon Year 2008
Click Here
to find out more about Barry's 4½ marathons in one eventful year.
