Time and Date | Location | Session |
Mon 3rd 19:00 | Calmore Industrial Estate | 7654321 |
Wed 5th 19:00 | West Totton Centre | Mile Reps |
Fri 7th 09:15 | Millyford Bridge | Kylies Run |
Fri 7th 18:45 | Millyford Bridge | Social Run - All abilities. Pub - Waterloo Arms |
Sun 9th 09:30 | Ocknell New Forest | CC6 No.1 See Events Pages |
Mon 10th 19:00 | Calmore Industrial Estate | Yasso 800's |
Wed 12th 19:00 | West Totton Centre | Fartlek |
Fri 14th 09:15 | Shatterford CP | Kylies Run |
Fri 14th 18:45 | Lyndhurst Central Car Park | Social Run - All abilities. Pub - Mailmans |
Mon 17th 19:00 | West Totton Center | Kenyan Hills |
Wed 19th 19:00 | Calmore Industrial Estate | 800m Quads |
Fri 21st 09:15 | Cadmans Pond | Kylies Run |
Fri 21st 18:45 | Denny Wood | Social Run - All abilities. Pub - Happy Cheese |
Mon 24th 19:00 | Calmore Industrial Estate | Pit Bull K's |
Wed 26th 19:00 | West Totton Centre | Russian Steppes |
Fri 28th 09:15 | Happy Cheese | Kylies Run |
Fri 28th 18:45 | Stoney Cross | Social Run - All abilities. Pub - Green Dragon |
Mon 31st 19:00 | Calmore Industrial Estate | Trick or Treat |
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