Time and Date | Location | Session |
|---|---|---|
Wed 01 - 19.00 | West Totton | New Years Day, Social Run, apx 5 Miles. |
Fri 03 - 09.15 | Boltons Bench | Morning Social Run |
Fri 03 -19.00 | Denny Wood | Evening Social Run |
Sat 04 - 12.30 | Fairthorne Manor | Hampshire Cross Country Championships |
Mon 06 - 19.00 | West Totton & Underpass | Speed Zone Hills |
Wed 08 - 19.00 | Calmore | Taper Session - 5 x 3 mins @ HMP (off 3 mins) alternatively 800m reps |
Fri 10 - 09.15 | Shatterford | Morning Social Run |
Fri 10 - 19.00 | Hatchet Pond | Evening Social Run |
Sat 11 - 13.35 | Prospect Park, Reading | HXCL |
Sun 12 - 10.30 | Stubbington 10K | HRRL 6 of 12 |
Mon 13 - 19.00 | West Totton & Underpass | Recovery or Tempo Intervals (3 x 12min, 3 min active recovery) |
Wed 15 - 19.00 | Calmore | 200M Quads (HM, 10K, 5K, 1M pace) |
Fri 17- 09.15 | Fritham | Morning Social Run |
Fri 17 - 19.00 | Fritham | Evening Social Run |
Sun 19 - 09.30 | Itchen Valley Country Park | CC6 No. 5 of 7 |
Mon 20 - 19.00 | Calmore | Marshmallow |
Wed 22 - 19.00 | West Totton & Underpass | Russian Steppes |
Fri 24 - 09.15 | Deer Leap | Morning Social Run |
Fri 24 - 19.00 | Lyndhurst Car Park | Evening Social Run |
Mon 27 - 19.00 | Calmore | Pitball Ks Pyramid |
Wed 29 - 19.00 | Calmore | Focus Week 1 - 2 min on / 2 min off x20 @ 10K Pace |
Fri 31 - 09.15 | Millyford | Morning Social Run |
Fri 31 - 19.00 | Happy Cheese | Evening Social Run |
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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