Time and Date | Location | Session |
Wed 2nd 19:00 | West Totton Centre | Mile Reps |
Fri 4th 09:15 | Denny Wood | Kylies Run |
Fri 4th 18:45 | Millyford Bridge | Social Run - All abilities. Pub after - Waterloo Arms |
Sun 6th 09:00 | Hayling Island Community Centre | HRRL Hayling 10. See events page. |
Mon 7th 19:00 | West Totton Centre | Red Mist Hills |
Mon 7th 19:00 | Calmore Industrial Estate | DN Progressive Session. Restricted numbers. |
Wed 9th 19:00 | Calmore Industrial Estate | 400M Reps |
Fri 11th 09:15 | Pig Bush | Kylies Run |
Fri 11th 18:45 | Standing Hat | Social Run - All abilities. Pub after - Foresters Arms |
Sat 12th Various | Wellesley Woodlands, Aldershot | HXCL - See Events page |
Sun 13th 09:30 | Itchen Valley Country Park | CC6. See events page. |
Mon 14th 19:00 | West Totton Centre | Switcheroo |
Mon 14th 19:00 | Calmore Industrial Estate | DN Progressive Session. Restricted numbers. |
Wed 16th 19:00 | Calmore Industrial Estate | Half Pyramid |
Fri 18th 09:15 | Bolton’s Bench | Kylies Run |
Fri 18th 18:45 | Stoney Cross | Social Run - All abilities. Pub after - Green Dragon |
Sun 20th 10:00 | Gosport | HRRL Gosport Half. See events page. |
Mon 21st 19:00 | West Totton Centre | 1:20 Hills |
Mon 21st 19:00 | Calmore Industrial Estate | DN Progressive Session. Restricted numbers. |
Wed 23rd 19:00 | West Totton Centre | Thirds Workout. More info to follow. |
Fri 25th 09:15 | Deerleap | Kylies Run |
Fri 25th 18:45 | Denny Wood | Social Run. All abilities. Pub after - The Mailmans or The Stag. |
Sun 27th 10:00 | Ocknell Campsite | The Stinger. See Events Page |
Mon 28th 19:00 | West Totton Centre | Ashurst Hill Sprints. More info to follow. |
Mon 28th 19:00 | Calmore Industrial Estate | DN Progressive Session. Restricted numbers. |
Wed 30th 19:00 | West Totton Centre | Time Trial |
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