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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).

Club runs week commencing 17 Feb 2020

This Weeks Club Runs

All from track unless stated. 

Monday 17 February

 6pm – around 8 minute miles for about 50 minutes from track gates


Tuesday 18 February Beginners Week 5 –   from 5:45, warm up starts 5:55pm. Run starts 6pm.   

  • 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.

6:30pm:

  • Track Tuesday 6:30 – 6 x 600m > 90 sec rec. 6 x 300m > 45 sec rec.
  • Intervals Travelodge
  • G4 run with Sharon Waters

Thursday20February 
Beginners Week 5


5:45, warm up starts 5:55pm. Run starts 6pm.

  • 8 minutes of running, 5 minutes of walking, 8 minutes of running

Beginners Homework

  • 20 minutes of running, with no walking.

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.


As our runs start and finish near Lakeside, if your group gets back early and you want to carry on running then please feel free to do so, the lake is a lovely place to run and you have lots of options to get those extra minutes / miles in.  Lots of people already do this to sometimes double the length of the club run.

Elaine Green’s RED journey (Run Every Day January)

My first experience of RED was in January 2018.  I had been a member of DAC for just 5 months and didn’t know many people.  We all did our own thing for RED but during a conversation with Julie Cull she suggested we did a run together on 31 January and have something to eat to celebrate.  I put a post on facebook and 13 of us met up to run and have a meal at the Eagle and Child.

The following year I decided to set up a RED support group so we could post our RED activities and meet up to run together. We had 80 members and 46 of us came together to celebrate at Whitby’s after Janet Powell approached them to see if they would cater for a large group.

Before I knew it RED 2020 was fast approaching so I set up the support group, but as the days went by I didn’t feel I was in the right place mentally to take on the role of running the page.  I asked John Atkins and Claire Beegan if they would run it for me which they kindly agreed to do.

Then one Saturday morning a letter came from DAC to say I had been nominated for an Award at Awards Evening. I was absolutely shocked and overwhelmed but that nomination gave me the lift I needed to ‘snatch’ my page back and start looking around for motivational memes ready for January.

Approximately 40 of us gathered at the Cheswold on 1 January for our first run and walk and that was it we were off!  Everyday we posted our activities and received praise and encouragement from group members. RED is a tough challenge but by sticking together we managed to tick off the days and edge closer and closer to our goal of completing it.

On 31 January 2020 70 of our 97 group members came together for our final run and walk and to celebrate at Whitby’s. Special mentions could go to many members for various achievements during the month but I must mention Isabelle Reynolds our youngest member who ran every day and clocked up 48 miles. She also did her longest ever run of just over 4 miles one evening which I feel honoured to have been with her for. A second mention goes to Mazza for doing the earliest run of the day and starting the ‘fahvayem’ club. Although I feel Amie Knott and myself may try and beat that next year!

I think we have proved that however difficult the challenge you can make it easier by sticking together and supporting each other.  Being part of a group gives you the push to go out and do something on the days you really don’t feel like it. Let’s be honest no one regrets exercising once it’s done, the hardest step is the one out of the door!

On a personal level being part of RED has shown me daily exercise is essential for your mental health. Life is tough, demanding, stressful and sometimes overwhelming but taking time out for YOU can give you time to re-set your brain and enable you to deal with your world again.

Thank you to every single member of the class of RED2020 for being awesome and here’s to RED2021.  Let’s make it BIGGER and BETTER!

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