Time and Date | Location | Session |
|---|---|---|
Sun 02 - 09.30 | Itchen Valley Country Park | CC6 No.7 |
Mon 03 - 19.00 | Calmore | Yasso 800s |
Wed 05 - 19.00 | West Totton | 1.20 Hills |
Fri 07 - 09.15 | Cadnams Pool Car Park, ///neutron.verifying.shared | Morning Social Run |
Fri 07 - 19.00 | Fritham Car Park, ///centuries.seagulls.overdrive | Evening Social Run |
Sun 09 - 09.15 | Deerleap Car Park ///gears.closes.fats | Mike's Social Sunday - 6 miles - all paces welcome |
Mon 10 - 19.00 | Calmore | Bondarenko |
Wed 12 - 19.00 | West Totton | Fartlek |
Fri 14 - 09.15 | Canadian War Memorial ///uptown.captive.heightens | Morning Social Run |
Fri 14 - 19.00 | Ashurst Train Station ///powering.educates.windows | Evening Social Run |
Sat 15 - 19.00 | St. Matthew's Church Hall, Netley Marsh | Charity Quiz Night |
Sun 16 - 09.15 | Aldi Car Park, Romsey ///measures.imply.inserted | Pete's Social Sunday - 9ish Miles, maybe some mud - all paces welcome |
Mon 17 - 19.00 | West Totton | Russian Steppes |
Wed 19 - 19.00 | Calmore | 10,10,10 |
Fri 21 - 09.15 | Boltons Bench ///array.emulating.suspended | Morning Social Run |
Fri 21 - 19.00 | Stoney Cross | Evening Social Run |
Mon 24 - 19.00 | Calmore | Magic 8s |
Wed 26 - 19.00 | West Totton | 5k - Time Trial |
Fri 28 - 09.15 | Matley Wood | Morning Social Run |
Fri 28 - 19.00 | Millyford Bridge | 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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