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Welcome to the number one running group in Doncaster

The Doncaster Pacers specialise in beginner runners and to ensure you get the best support possible we limit our beginners courses to 2 each year, this is so when the beginners graduate we then put all our resources into helping them develop further to join our intermediate groups.  All our beginners courses have 2 coached sessions each week. We are part of Doncaster Athletic Club.

For anyone who is already a runner (6 minute miles to 14 minute miles no problem), we offer various training sessions on Tuesday and Thursday evenings to cater for ALL abilities, just call down at 6:15pm or call Martin on 07916 659740.  Try us for free for a few sessions, no obligation.

We are often referred to as a drinking club with a running problem, lots of social events in town and further afield (Belfast parkrun this year, Benidorm in 2020).

Doncaster Pacers Newsletter – 20/01/20

Free Track Session 

On Monday 20 January 2019 at 6:00pm Doncaster Pacers will be holding a track session for all members to come and try out the track for free.  If you wish to attend please message Sarah Smith. 


Club Championship Race 

The 2020 Club Championship has been re-structured in the hope of creating a more competitive event with bonus points being awarded for the first time.

15 races have been selected with the opener being the Ferriby 10 on 26th January and the season finale again being the very popular Doncaster 10k in November.

Ferriby 10 – 26th January – Race Full
Norton 9 – 1st March TBC – Details here
Retford Half Marathon – 8th March – Details here
Gainsborough 10k – 22nd March – Race Full
Epworth Easter Trail – 10th April – TBC
Mile Race at the Doncaster AC Spring Open – 11th April 2019
North Lincs Half – 3rd May – Details here
Askern 10k – 20th May TBC
Doncaster Half Marathon – 7th June – Details here
Sandall Beat 10k – 10th June – Details here
Round Donny Run – 19th July – Details here
Askern 10 Miler – 9th August
Bawtry Forest Trail – September TBC
Wickersley Chase – 30th September TBC
Doncaster 10k – November TBC

For further information on the club championships and how points are awarded see details
 



This Weeks Club Runs

All from track unless stated. 


Monday 20 January

6:00pm
:

  • Track tryout session 

Tuesday 21 January

Beginners Week 1

6:00pm Register at cabin from 5:45, warm up starts 5:55pm. Run starts 6pm.

  • Alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

6:30pm:

  • Track session  be warmed up and ready to start 6:30 – 4 x 1200m > 2:30 rec. 4 x 400m > 1 min rec

6:30pm:

  • Interval session – Bus Shelter
  • Lap of lake with Dee Schade 

Wednesday 22 January
5:45pm:

  • 50 Minutes at around 7:30 minute miles

Thursday 23 January

6:00pm:

Beginners Week 1

6:00pm Register at cabin from 5:45, warm up starts 5:55pm. Run starts 6pm.

  • Alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Beginners Homework

  • 5 minutes brisk walk then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes

6:30pm:

Request when stretching / chatting after the run, please keep the track gates clear so parents who are driving to pick up kids can spot them.

ROAD RACE FREE ENTRIES TO BE WON 2020

We are offering a chance to win one male / one female DAC member entry to:

  • Sandall beat 10k at £15 an entry.
  • Town centre 5k at £18 an entry
  • Cusworth 10k £16 an entry

Plus Curly’s:

  • Wildlife 5k at £22 an entry
  • Doncaster half marathon at £28.50 an entry.

Net saving of £99.50 in entry fees.

For £2 an entry places your name in the prize draw to be held on 1st February 2020. 3 entries for £5. Call in at the cabin.

HEALTH BENEFITS ASSOCIATED WITH RUNNING

  • Running has been shown to be one of the best forms of exercise for managing weight
  • Running tends to result in improved body shape and size
  • Reduction in body fat and weight contribute enormously to prevention of heart disease, stroke and type 2 diabetes
  • A recent report suggested that those taking up exercise over 50 years of age could gain an extra 2 years of life
  • Running uses about 100 kcals per mile or 500 kcals per hour
  • Running is a weight bearing activity that can assist with the strengthening of muscles and prevention of the reduction in bone density in some bones
  • Success in running gives increased confidence and self esteem especially when successful in completing a first event or achieving a personal goal
  • Running with a social group brings many new friends for life
  • Running can reduce isolation and reduce stress, tension and anxiety

*UKA published list

  • Mental health benefits too. As a club we are extremely good at supporting each other especially the social runs and events

USE YOUR PHONE TO HELP YOU TRAIN

If you have a smart phone then you should check out the following apps which will track your runs in real time and give you lots of information.  All of them work on Android phones, Iphones and Mapmyrun will work on BlackBerry phones.  My favorite is Strava but give them all a try (and if you find another good app please let me know).

Strava

Run Keeper

Mapmyrun

If you plan to use your smartphone you might want to get an waterproof armband to carry it.  Its always a good idea to run with a phone if your by yourself!  Although they are a slight hassle to run with and of course you don’t want to get it stolen.

Some phones are better than others at recording accurate data and you might find yourself wanting a sport watch with GPS built in, we can give advice on these devices.

Another great app is Glympse, this is available on Android, Apple, Windows and Blackberry phones.  This allows you to send a link to someone who can track your location in real time.  You can specify how long the person should be able to track you for up to a maximum of 4 hours.  I can think of lots of uses for this apart from running such as sharing your location with some people you are going to visit in a far away city, they would be able to see how far away you are.  Or you could track your kids location.  Its free.

WHAT KIT DO I NEED?

Don’t go out and spend a lot of money!

You need and you probably already have some of it:

  • Running Shoes (a decent pair of trainers will do to start with)
  • Shorts for when its nice
  • Tracksuit bottoms when its cold or Lycra tights
  • T-Shirt or vest (best to get synthetic fiber – cotton gets soaked in  sweat)
  • Sports bra for the ladies
  • Long sleeve top for when its cold
  • Light weight jacket for rain protection
  • Water bottle (you can leave this in your car until we start running further)
  • If it is strong sunlight then lots of sun cream

You want to be as comfortable as possible.

Places like Aldi do good kit such as shorts, t-shirts, vests and light weight coats.  Don’t recommend their trainers.

If its above 10 degrees then you will likely want to remove layers after you have warmed up.

GRADUATES 8 WEEK PLAN

Not set in stone but a progression as you join the intermediates

Running 3 times a week is great and you will continue to benefit from this as you increase the length of your long runs.  Having 4 rest days will aid you in recovery between sessions.

When time allows try to fit in a 4th run, I personally recommend making this a fartlek (speed play) where you will keep varying your pace from slow to fast for a minute or 2.  Or do a long run.  Adding the 4th run you will see massive benefit to your running.  However don’t run on 4 consecutive days!

Following this plan will get you running for 1 hour and depending on your pace this will be between 4 miles and 6 miles.

I have put parkrun for the weekend runs just because we are there to support you and its nice to run with other people but feel free to do it elsewhere.  Similar duration to the Tuesday run.

If you feel an injury coming on ease back on both pace and duration and hopefully it will go away, if it does not then stop and seek advice.  As all our interval training is around lakeside if you are worried about a niggle you can run around the lake nice and steady.

When you can happily run for 60 minutes keep adding more building up to 90 minutes.   You can add a lap of the lake to the end of your run on Tuesdays.

Week Number after graduation Tuesday Thursday Weekend
1Interval trainingRunning for 35 minutesParkrun with 5 minutes warm up and warm down.
2Interval trainingRunning for 40 minutesParkrun with 5 minutes warm up and warm down.
3Interval trainingRunning for 45 minutes with 2 or 3 short efforts of 90 seconds (faster than race pace with at least 2 minutes jogging between them)Parkrun with 5 minutes warm up and warm down.
4Interval Training and a lap of lake afterRunning for 50 minutesParkrun with a lap before to warm up
5Interval Training and a lap of lake afterRunning for 55 minutesParkrun with a lap before to warm up
6Interval Training and a lap of lake afterRunning for 60 minutes with 4 or 5 short efforts of 90 seconds (faster than race pace with at least 2 minutes jogging between them)Parkrun with a lap before to warm up and a lap to warm down
7Interval Training and a lap of lake afterRunning for 60 minutesParkrun with a lap before to warm up and a lap to warm down
8Interval Training and a lap of lake afterRunning for 60 minutes with 4 or 5 short efforts of 90 seconds (faster than race pace with at least 2 minutes jogging between them)Parkrun with a lap before to warm up and 2 laps to warm down
9, 10, 11, 12…..Interval training60 MinutesKeep adding more time to your weekend run(s) building up to 90 minutes

9 WEEK BEGINNER RUN PLAN

Week NoTuesdayThursdaySaturday / Sunday Homework
1Alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes. Faster ones:Alternate 60 seconds of running and 60 seconds of walking, for a total of 20 minutes.Same as Tuesday5 minutes brisk walk then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes
2Alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes. Faster ones: Alternate 90 seconds of running with 1 minute of walking, for a total of 20 minutes.Same as Tuesday5 minutes brisk walk then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.
3Two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. Faster ones 2 x 90 sec run with 60 sec recovery then 3 min run with 90 sec recovery up to 20 minutes then run back to start (say another 3 minutes)Same as Tuesday5 minutes brisk walk then Two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.
43 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.Same as Tuesday5 minutes brisk walk then three repetitions of 5 minutes running, 3 minutes of walking.
55 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.8 minutes of running, 5 minutes of walking, 8 minutes of running.20 minutes of running, with no walking.
65 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.10 minutes of running, 3 minutes of walking, 10 minutes of running.Doncaster Park Run or 25 minutes of running with no walking.
725 minutes runningInterval Training Doncaster Park Run or 25 minutes of running with no walking.
828 minutes of runningInterval Training Doncaster Park Run or 25 minutes of running with no walking.
930 minutes of runningInterval Training Doncaster Park Run or 30 minutes of running