Littledown Harriers

 

TRAINING

 

 Training Sessions

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 Schedules


Training Schedule - July & August  2010
DAY/ DATE GREEN SESSION BLUE SESSION ALTERNATE RUN PINK SESSION
         
FRIDAY Beach Run 5-6m      
         
TUES 6th July Throop 10 x 1 min 8M+ Hengistbury Head run   6x4min intervals with 2min rec
    Iford La-double dykes-prom    
         
         
FRI 9th July Track  (5 x 1000) 5 Hill loops at QP   Pyramid 200, 400, 600, 800, 
        1000m and down again
         
         
TUES 13th July Figure of 8  Queens Park 7M St Catherine's Hill   St Catherine's Hill Hilly Run 8x3min intervals with 90sec rec
         
         
FRI 16th July 7 Hills - Queens Park 2 laps of QP golf course Forest Run 30 min of St. Georges hill reps 
         
         
TUES 20th July Pyramids -cricket Pitch Throop Loop Throop loop/ Ramsdown 9M 4x6min intervals with 2 min rec
         
         
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  
    Vue- overcliff- LDC   course
         
         
TUES 27th July CLUB RUN - St. Caths       
         
         
FRI 30th July TRACK SPECIAL   SAT 30th July: Anniversary Disco  
         
         
TUES 3rd Aug Horseshoe Hills 8M+ Hengistbury Head run Extra loop over the top of the Head 8 mile run at 1/2marathon pace 
    Iford La-double dykes-prom   inc 6 zig zag efforts at beach
         
         
FRI 6th Aug Croc Run 2 Laps QP golf course Forest Run Fartlek hills St. Catherines hill 
         
         
TUES 10th Aug Throop Loop  8x2min intervals, 1min rec   3x8min intervals with 3 min rec
         
         
FRI 13th Aug Track (12 x 400) 6M: Castle La post office-    12x400m track with 200m rec
    QP- Fire station - LDC    
         
         
TUES 17th Aug Circuits!! 7M: Holdenhurst Village-   8x3 min intervals with 90sec rec
    Throop Rd- along river-    
    Muscliffe rd- Castle La-LDC    
         
         
FRI 20th Aug Beach Run 5-6m Chaseside Pyramids Forest Run Horseshoe hills at Queens Park 
         
         
TUES 24th Aug St. Catherines Hill 5-6m  St Catherines Hill 7M   9 miles run at half marathon pace 
         
         
FRI 27th Aug Track (Pyramids) 5M+: Iford La- Carbery Ave-   3x1600m with 400m jog rec
    King's Park- P'field- LDC    
         
         
TUES 31st Aug Littledown 5 Intervals Throop Loop Throop Loop/ Ramsdown 9M 2x (6x2min intervals, 1 min rec)
        3min recovery between sets

 

Summer Sunday Runs

 

Date

Distance

Events

RRL/CC

Route organiser / Comments

 

 

11-Jul

      8/16/18m                      

 

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.

1 x 8m loop (coast path), 4.5m to Corfe, 6.5m return (via Chapmans Pool) OR 3.5m shortcut.

Bring water/snacks to leave in cars; picnic for afterwards. Any questions - See Peter.

17-Jul

 

Swanage ½ RACE

CC

SATURDAY

18-Jul

16-18m

-

 

Kevin LDC

24-Jul

 

      Wayfarer's Relays

SATURDAY, LDH 20th Celebrations

25-Jul

-

-

 

No scheduled run

01-Aug

16m

Sturminster ½ RACE

RRL

Kevin (Peter away) LDC

08-Aug

-

-

 

No scheduled run, Kevin & Peter both away

15-Aug

          13-15m                  

 

Peter - Purbecks. From Car Park on left after path to Nine

Barrow.

Notes: Run starts at 8.30am take 8.00am ferry from Sandbanks

22-Aug

18m

-

 

Chines from Kevin's Beach Hut

(below Manor Steps)

29-Aug

16m

     (10m Forest walk)

Peter (Kevin?) LDC

05-Sep

14m

            The Beast

        off-road  RACE

CC

 

12-Sep

13m

      Jungfrau Marathon

      Switzerland RACE

Peter (Kevin away) LDC

19-Sep

-

Littledown 5 RACE

RRL

All hands on deck! LDH members to marshal

26-Sep

26.2m

   New Forest Marathon + ½

              RACE

Notes: Where no LDC Sunday Run listed members may still be running from the club.

Members should liaise via e-mail or make arrangements at the regular Tues / Fri night sessions

 

 


A score of colourful Harriers model this year's
winter clothing catalogue

 


Secret Littledown training session caught on camera

 

 Examples of Training Runs

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

 Tips and Advice

Coming soon

 Marathons

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.

 Stretching

Coming soon