We meet
at in Littledown Centre in Bournemouth every Tuesday and Friday at 7.00
pm (for a 7.10pm start). 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. See
below.
Training Schedule -
January & February 2012
|
DAY/
DATE |
GREEN
SESSION |
BLUE
SESSION |
PINK
SESSION |
Coaches
Notes |
London
Marathon
Weeks to
go |
|
TUE 03
JAN |
6 x 1k |
6/7M:
Eastway- QP- Fire Station-P'field- LDC |
15min
Tempo Run Out
15min Tempo Run Back |
Committee Meeting |
15
|
|
FRI 06
JAN |
Only 2
sessions (Blue & Pink) |
Steady
5.5: Harewood – Xch Rd – KP LD Dr- Underpass – QP – QP Dr – LDC |
Fast LD5 |
JH & GW
Absent
08 Jan
Millborne 10M |
|
TUE 10
JAN |
Horseshoe Hills |
Steady
6/7: Iford La – Broadway - Point Cafe – Commodore – LDC |
9 x 3
mins - 90 sec rec |
|
14
|
|
FRI 13
JAN |
Steady
5-6miles |
Only 2
sessions (Green and Pink) |
30 mins
St. Georges Horseshoes |
|
|
TUE 17
JAN |
Fartlek
5 miles |
Steady
7/8: Westway – QP – Fire Stn – P'field – LDC |
Comdre
to BIC Tempo
15 min
BIC Hills from 1st person
Tempo
run BIC to Comdre |
Coaches
Meeting |
13
|
|
FRI 20
JAN |
TRACK
6 x 800m |
Steady
5ish: Iford La – Belle Vue - Overcliff – Commodore – LDC |
TRACK
6 x 800m
- 400m rec |
|
|
TUE 24
JAN |
8 x
90secs |
Steady
7: Commodore – Toft - Bosc –
LDC
|
3 x
9mins - 2min rec |
|
12
|
|
FRI 27
JAN |
Steady
5-6 |
Only 2
sessions (Green and Pink) |
Fartlek
Hills - Queens Park 7 |
|
|
TUE 31
JAN |
Pyramid
Session |
8x 2mins
intervals, 1 min rec on Prom |
20min
Tempo Run Out
20min
Tempo Run Back |
|
11
|
|
FRI 03
FEB |
TRACK
12 x
400m |
Steady
5: Castle La – PO – QP -LDC |
TRACK
12 x
400m - 200m rec |
Sun 05
Feb Blackmore Vale Half |
|
TUE 07
FEB |
7 Hills |
Tempo
Run: Commodore: 15min out/
15min
back. LDC |
5 x
5mins - 90 sec rec |
Committee Meeting |
10
|
|
FRI 10
FEB |
Steady
5-6 miles |
Only 2
sessions (Green and Pink) |
30 mins
St. Georges Horseshoe Hills |
|
|
TUE 14
FEB |
3 x 1
mile |
Steady
8/9: Westway – QP – Fire Stn – Harewood Ave – Xch Rd –
Petersfield – LDC |
2 x
(5,4,3,2,1 min)
90 sec
REP rec, 3 mins SET rec |
Valentines Day - Bring a card?? |
9
|
|
FRI 17
FEB |
TRACK
4 x
1600m |
5 Hill
Loops at QP |
TRACK
4 x
1600m - 400m rec |
|
|
TUE 21
FEB |
10 x 60
secs |
Steady
6/7: Iford La – Broadway - Point
Cafe – Commodore – LDC
|
20 min
Tempo Run Out
20 min
Tempo Run Back |
|
8
|
|
FRI 24
FEB |
Steady
5-6 miles |
Only 2
sessions (Green and Pink) |
Fast LD
5 |
|
|
TUE 28
FEB |
Horseshoe Hills |
9M:
Eastway- Charm Rd- B'th Pier- Prom
Commodore- LDC |
2x4min-4x2min-4x1min-4x2min
60sec
rep rec - 3min set rec |
|
7 |
Organised Sunday runs from the LDC or over Purbecks as part of
training programme for Virgin London marathon 2012.
If no runs listed members may still meet 8:30am at the LDC.
Please speak to any coach on club night for most up to date
information. |
|
Date |
Distance |
Events/Race |
DRRL/CC |
Route (subject to variation) |
Route organiser |
Comments |
|
22-Jan |
14m |
|
|
St Catherine's Hill, Christchurch & Hengistbury Head |
Kevin D |
Meet LDC 8:30am |
|
29-Jan |
13m |
|
|
PURBECKS: Along road, Nine Barrow, Old Harry &
Beach |
Naomi B |
8am Ferry |
|
05-Feb |
13m |
Blackmore Vale Half |
CC |
No planned Sunday run |
n/a |
|
|
12-Feb |
17m |
Meon Valley Plod, Bramley 20 |
|
Highcliffe |
Heather (and Peter) |
Meet LDC 8:30am |
|
19-Feb |
14/5m |
Lychett 10m |
DRRL |
TBC |
Kevin D |
Meet LDC 8:30am |
|
26-Feb |
16m |
|
|
PURBECKS: To Corfe Castle via Nine Barrow |
Peter H |
8am Ferry |
|
04-Mar |
18m |
|
|
Hurn Forest ? |
Vincent ? |
TBC |
|
11-Mar |
20m |
Mad March 20 & 10, Grizzly |
CC |
No planned Sunday run |
n/a |
- |
|
18-Mar |
18/9m |
|
|
|
|
|
|
25-Mar |
18m |
Fleet Half, Bun Run, Barcelona Marathon |
|
PURBECKS: From Kingston* - coast path & Corfe |
Peter H |
8, 14 & 16m options |
|
01-Apr |
20/22m |
Bournemouth Bay Run (Half & 10k) |
|
|
|
TBC |
|
07-Apr |
6.5m |
Rotary Quarter |
CC |
Boscombe seafront - included for information ONLY |
|
Saturday race |
|
08-Apr |
13m |
|
|
|
TBC |
Taper Meet LDC 8:30am |
|
15-Apr |
6.5m |
Paris Marathon |
|
|
TBC |
Taper Meet LDC 8:30am |
|
22-Apr |
26.2 |
Virgin London Marathon |
|
Blackheath to the Mall |
Virgin |
Good luck! Evening meal - TBC |
| |
|
|
|
|
|
|
|
Important note: Purbeck runs, last Sunday of each
month - Meet at Sandbanks Ferry 8am. * Except 25 March run meet at
7.45 consolidate cars at Penn Hill. |
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
Age Graded Calculator
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your race times to those of different runners, as well as to the
standard for your age and gender. To calculate your performance,
click here
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for 2009
Barry
Light’s Marathon Year 2008
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