Time and Date | Location | Session |
Mon 01 19:00 | West Totton Centre | Russian Steppes |
Tues 02 19:00 | Calmore Industrial Estate | Pacing Workshop |
Wed 03 19:00 | Calmore Industrial Estate | K-reps |
Fri 05 09:15 | Deerleap | Kylie's Run |
Fri 05 19:00 | Millyford Bridge | Social Run. All abilities. |
Sun 07 10:30 | Crofton Community Centre | HRRL. Stubbington 10K |
Mon 08 19:00 | Calmore Industrial Estate | Easy/Recovery Run |
Wed 10 19:00 | West Totton Centre | Speed Zone Hills |
Fri 12 09:15 | Pig Bush | Kylie's Run |
Fri 12 19:00 | Standing Hat | Social Run. All abilities. |
Sat 13 Various | Prospect Park, Reading | HXCL. See Events page |
Sun 14 09:30 | Ocknell | Our CC6, See Events page |
Mon 15 19:00 | West Totton Centre | Fartlek |
Wed 17 19:00 | Calmore Industrial Estate | Week 1 Eastleigh 10K Focus. 20 x 2 mins on/off (@10k effort) |
Any day | Anywhere | Week 1 Homework Session. 60 Minutes Easy. |
Fri 19 09:15 | Happy Cheese | Kylie's Run |
Fri 19 19:00 | Totton War Memorial | Social Run. All abilities. |
Mon 22 19:00 | Calmore Industrial Estate | 200M (800M) Quads |
Wed 24 19:00 | Calmore Industrial Estate | Week 2 Eastleigh 10K Focus. 10 x 4 mins @ LT (off 3 mins |
Any day | Anywhere | Week 2 Homework session. 45 minutes easy 20 minutes HMP |
Fri 26 09:15 | Bolderwood | Kylies Run |
Fri 26 19:00 | Central Lyndhurst Car Park | Social Run. All abilities. |
Sun 28 09:30 | Holmsley Campsite | CC6 No.5 See Events page |
Mon 29 19:00 | West Totton Centre | Pyramid Hills |
Wed 31 19:00 | Calmore Industrial Estate | Week 3 Eastleigh 10K Focus. 8 x 6 mins @LT (off 2 mins) + x5 30 sec strides |
Any day | Anywhere | Week 3 Homework Session.30 minutes easy, 10 minutes 10K pace, 40 minutes easy |
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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