Time and Date | Location | Session |
Sun 01 10:00 | Gang Warily | HRRL Solent Half. See events page. |
Mon 02 19:00 | Calmore Industrial Estate | 8 x 5 mins @LT (off 3 mins) |
Additional Homework Session. Week 4 Focus Training. Key Session Long Run. | N/A | 30 mins easy / 2 x 15 mins @ HMP (5 easy) / 25 mins easy |
Wed 04 19:00 | Calmore Industrial Estate | Meet & Greet |
Fri 06 09:15 | Happy Cheese | Kylies Run |
Fri 06 19:00 | Miilyford Bridge | Social Run. All abilities |
Sun 08 09:30 | Roundhill Campsite | CC6 #1 Hosted by Romsey ++. See Events page. |
Mon 09 19:00 | West Totton Centre | 6 x 90 sec hills , 20 mins @ HM pace, 10 x 30 secs on/off |
Additional Homework Session. Week 5 Focus Training. Key Session Long Run. | N/A | 2 Hours Easy. |
Wed 11 19:00 | Calmore Industrial Estate | 400M Reps |
Fri 13 09:15 Cancelled | Bolderwood Cancelled | Kylies Run Cancelled |
Fri 13 19:00 | Lyndhurst Centre Car Park | Social Run. All abilities |
Mon 16 19:00 | Calmore Industrial Estate | 8 x 6 mins @ LT (off 3 mins) |
Additional Homework Session. Week 6 Focus Training. Key Session Long Run. | N/A | 5 miles @ 1 min per mile slower than HMP / 7 miles @ HMP / 15 mins easy |
Wed 18 19:00 | West Totton Centre | Red Mist Hills |
Fri 20 09:15 | Pig Bush | Kylies Run |
Fri 20 19:00 | Denny Wood | Social Run. All abilities |
Mon 23 19:00 | Calmore Industrial Estate | 5 x 8 mins @ LT ( off 3 mins) , 10 x 30 secs on/off |
Additional Homework Session. Week 7 Focus Training. Key Session Long Run. | N/A | 5 miles @ 1 min per mile slower than HMP / 8miles @ HMP / 15 mins easy |
Wed 25 19:00 | Calmore Industrial Estate | 200M Quads |
Fri 27 09:15 | Dennywood | Kylies Run |
Fri 27 19:00 | Stoney Cross | Social Run. All abilities |
Sat 28 Various | Wellesley Woods | HXCL Aldershot. See Events Page |
Sun 29 11:00 | New Park Showground | HRRL. New Forest 10. See Events page. |
Mon 30 19:00 | Calmore Industrial Estate | 4 x 10 mins @ LT ( off 3 mins) |
Additional Homework Session. Week 8 Focus Training. Key Session Long Run. | N/A | 15 mins easy / 9 miles @ HMP / 15 mins easy |
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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