Please note there is no track session on Wednesday 19th
Time and Date | Session | Location |
Monday 3rd 19:00 | Red Mist Hills | West Totton Center |
Wednesday 5th 19:00 | Track Session TBC | Southampton Athletics Track |
Wednesday 5th 19:00 | 800m Reps | Calmore Industrial Estate |
Friday 7th 09:15 | Social morning run - Avg. time out 1hr 10min 6 Miles approx. | Dibden Enclosure |
Friday 7th 19:00 | Social Run. 2 Groups. All abilities | Millyford Bridge |
Saturday 8th Various start times | Hampshire XC Champs. See TRC Chat / Team Captains for details | YMCA Fairthrone Manor |
Sunday 9th 09:30 | CC6 Race no.4 | Holmsley Campsite BH23 7EQ |
Monday 10th 19:00 | 400m Reps | Calmore Industrial Estate |
Wednesday 12th 19:00 | Long & Short Hills | West Totton Center |
Wednesday 12th 18:30 !NEW EARLIER TIME! | Track Session TBC | Southampton Athletics Track |
Friday 14th 09:15 | Social morning run - Avg. time out 1hr 10min 6 Miles approx. | Matley Wood Car Park |
Friday 14th 19:00 | Social Run. 2 Groups. All abilities | Standing Hat |
Saturday 15th Various start times | Hampshire Cross Country League Match 3 | Prospect Park, Reading. |
Sunday 16th 10:00 | Stubbington 10k HRRL | Stubbington |
Monday 17th 19:00 | 400/200/Tempo ‘The session with no name’ | Calmore Industrial Estate |
Wednesday 19th 19:00 | Pyramid Reps | Calmore Industrial Estate |
Friday 21st 09:15 | Social morning run - Avg. time out 1hr 10min 6 Miles approx. | James Hill Car Park |
Friday 21st 19:00 | Social Run. 2 Groups. All abilities | Denny wood |
Sunday 23rd 09:00 | Romsey 5 Miles | Broadlands Estate, Romsey |
Monday 24th 19:00 | 600m Rep with short recovery | Calmore Industrial Estate |
Wednesday 26th 19:00 | Kenyan Hills | West Totton Center |
Wednesday 26th 18:30 | Track Session TBC | Southampton Athletics Track |
Friday 28th 09:15 | Social morning run - Avg. time out 1hr 10min 6 Miles approx. | Shatterford Car Park |
Friday 28th 19:00 | Social Run. 2 Groups. All abilities | Lyndhurst Central Car Park |
Sunday 30th 09:30 | CC6 Race 5 | Roundhill Campsite |
Monday 31st 19:00 | Flat Red Mist Hills (100M section) | Calmore Industrial Estate |
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)
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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