Time and Date | Location | Session |
Fri 02 09:15 | Salmon Leap | Kylie's Run |
Fri 02 19:00 | Cricket Club | TRC Prizegiving - See Events Page |
Sat 03 Various | Kings Park - Bournemouth | HXCL - See Events Page |
Sun 04 11:00 | Portsmouth | HRRL Victory 5 |
Mon 05 19:00 | West Totton Centre | Hills - Downhill Technique |
Wed 07 19:00 | Calmore Industrial Estate | Pit Bull K's |
Fri 09 09:15 | Bolderwood | Kylie's Run |
Fri 09 18:45 | West Totton Centre | Social Run - All abilities. |
Sun 11 09:30 | Stoney Cross CC6 | TRC Hosting - See Events Page |
Mon12 19:00 | Calmore Industrial Estate | Russian Steppes |
Wed 14 19:00 | Calmore Industrial Estate | Meet & Greet |
Fri 16 09:15 | Matley Wood Car Park | Kylies Run |
Fri 16 18:45 | Contact Sean Driscol | No Club Run |
Mon 19 19:00 | Totton & Eling Cricket Club | Xmas Lights Run |
Wed 21 19:00 | Calmore Industrial Estate | 400M Reps |
Fri 23 09:15 | Millyford Bridge | Kylies Run |
Fri 23 18:45 | Contact Sean Driscoll | No Club Run |
Mon 26 19:00 | No training set | Perhaps an easy run.... |
Wed 28 19:00 | West Totton Centre | Red Mist Hills |
Thurs 29 10:00 | 10.00 am meet at car park Stoney Cross Forest road between junction to Boldrewood and A31. All runners welcome. | Run the Stinger Route with Pete Ellis |
Fri 30 09:15 | Dennywood | Kylies Run |
Fri 30 18:45 | Dennywood | Social Run. All abilities. Pub after The Mailmans |
If wanting to head to the pub after a Friday social session for a meal and/or a drink (whether running or not) – Please let Sean know so he can book tables.
Our Group System For Structured Training
For many of our sessions, we will split into groups of similar pace. If you're not sure which group to join ask a coach and they'll be happy to advise.
Generally speaking, the groups are broken down into the following abilities;
Group 1 – Race pace of below 7-minute miles (4:20 km)
Group 2 – Race pace between 7 and 8-minute miles (4:20 km - 4:58 km)
Group 3 – Race pace between 8 and 9-minute miles (4:58 km - 5:35 km)
Group 4 – Race pace between 9 and 10-minute miles (5:35 km - 6:12 km)
Group 5 – Race of 10-minute miles plus (6:12 km)
If dropping down from your normal group for any reason, you must run at the back of the group.
Group Paces for sessions
All times are for the front of the group
200m Reps
Group 1 - 0:41
Group 2 - 0:44
Group 3 - 0:49
Group 4 - 0:55
Group 5 - 1:01
400m Reps (VO2 Max)
Group 1 - 1:28
Group 2 - 1:35
Group 3 - 1:45
Group 4 - 1:59
Group 5 - 2:12
400m Reps (Speed)
Group 1 - 1:22
Group 2 - 1:28
Group 3 - 1:39
Group 4 - 1:51
Group 5 - 2:03
600m Reps
Group 1 - 2:12
Group 2 - 2:21
Group 3 - 2:27
Group 4 - 2:59
Group 5 - 3:18
800m Reps
Group 1 - 2:45
Group 2 - 3:10
Group 3 - 3:40
Group 4 - 4:05
Group 5 - 4:30
1km Reps
Group 1 - 5k Pace
Group 2 - 5k Pace
Group 3 - 10k Pace
Group 4 - 10k Pace
Group 5 - 10k Pace
1km Pitbull Reps
Group 1 - 3:16 \ 0:41
Group 2 - 3:30 \ 0:44
Group 3 - 3:58 \ 0:49
Group 4 - 4:26 \ 0:55
Group 5 - 4:54 \ 0:61
Mile Reps
Group 1 - 6:31+
Group 2 - 6:59+
Group 3 - 7:55+
Group 4 - 8:50+
Group 5 - 9:45+
2 Mile Reps
Group 1 - Tempo
Group 2 - Tempo
Group 3 - Tempo
Group 4 - Tempo
Group 5 - Tempo