Time and Date | Location | Session |
|---|---|---|
Sun 01 - 11.00 | Portsmouth | HRRL 5 of 12 - Victory 5 |
Mon 02 - 19.00 | West Totton & Underpass | Pyramid Hills |
Wed 04 - 19.00 | Calmore | 10 x 4 mins @ LT (off 3 mins) |
Fri 06 - 09.15 | Fritham | Morning Social Run |
Fri 06 - 19.30 | AFC Totton | Annual Awards Dinner and Dance |
Homework | 45 minutes easy 20 minutes HMP | |
Sun 08 - 09.30 | Holmsley, New Forest | CC6 - No.4 |
Mon 09 - 19.00 | Calmore | Meet and Greet |
Wed 11 - 19.00 | West Totton & Underpass | 8 x 5 mins @LT (off 2mins) + 3 x 2 mins @5K pace |
Fri 13 - 09.15 | Pig Bush | Morning Social Run |
Homework | 90 minutes easy | |
Sun 15 - 10.00 | Totton - War Memorial | Dinosaurs and Cave People Charity Run |
Mon 16 - 19.00 | Calmore | 400m Reps (speed) |
Wed 18 - 19.00 | Calmore | 4 x 10min @LT (off 2mins) + 6 x 30 secs mile pace, decreasing rest x2 |
Fri 20 - 09.15 | Happy Cheese | Morning Social Run |
Homework | 70 minutes easy, 15 minutes 10K pace, 10 minutes HMP | |
Mon 23 - 19.00 | Totton Cricket Club | Christmas Lights Run |
Wed 25 | Christmas Day | Day off! |
Fri 27 - 09.15 | Dennywood | Morning Social Run |
Mon 30 - 19.00 | Calmore | 1600m Pelotons |
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
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