Time and Date | Location | Session |
|---|---|---|
Fri 01 - 09.15 | Dennywood | Morning Social Run |
Fri 01 - 19.00 | Stoney Cross | Evening Social Run, All abilities welcome |
Mon 04 - 19.00 | West Totton | Flying 500s |
Wed 06 - 19.00 | Calmore | 4 x 10min @LT (off 2mins) + 10 x 30 secs mile pace |
Any Day | Anywhere | 70 minutes easy, 15 minutes 10K pace, 10 minutes HMP |
Fri 08 - 09.15 | Millyford | Morning Social Run |
Fri 08 - 19.00 | Lyndhurst Car Park | Evening Social Run, All abilities welcome |
Sun 10 - 09.30 | CC6 - Ocknell, New Forest | Totton & Hardley Hosts |
Mon 11 - 19.00 | Calmore | 321 Repeats |
Wed 13 - 19.00 | West Totton | 2x2 miles @ 10K goal pace + 2x1 miles @ 10K goal pace |
Any Day | Anywhere | 120 minutes easy |
Fri 15 - 09.15 | Boltons Bench | Morning Social Run |
Fri 15 - 19.00 | Denny Wood | Evening Social Run, All abilities welcome |
Sun 17 - 10.00 | Gosport Half Marathon | HRRL No. 4 of 12 |
Mon 18 - 19.00 | West Totton | 1.20 Hills |
Wed 20 - 19.00 | Calmore | 3 x 15 mins @ LT (off 3 mins + 10 x 30 secs mile pace |
Any Day | Anywhere | 6 miles easy / 6 miles @ HMP / 15 mins easy |
Fri 22 - 09.15 | Deerleap | Morning Social Run |
Fri 22 - 19.00 | Acres Down | Evening Social Run, All abilities welcome |
Sun 24 - 10.00 | Ocknell Campsite | TRC Stinger |
Mon 25 - 19.00 | Calmore | Yasso 800s |
Wed 27 - 19.00 | West Totton | Taper Session - 5 x 3 mins @ HMP (off 3 mins) |
Fri 29 - 09.15 | Dibden Enclosure | Social Run |
Fri 29 - 19.00 | Ashurst Railway Station | Evening Social Run, All abilities welcome |
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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