Time and Dateb | Location | Session |
|---|---|---|
Wed 02 - 19.00 | Calmore | 20 x 2 mins on/off (@10k effort) |
Any Day | Anywhere | Homework - Week 1 - 60 minutes easy |
Fri 04 - 09.15 | Janesmoor Pond | Morning Social Run |
Fri 04 - 19.00 | Wilverley Pit (Brockenhurst) | Social Run, all abilities welcome |
Sun 06 - 10.00 | Solent Half Marathon | HRRL 2 of 12 |
Mon 07 - 19.00 | West Totton | Magic 8s |
Wed 09 - 19.00 | Calmore | 10 x 4 mins @ LT (off 3 mins) |
Any Day | Anywhere | Homework - Week 2 - 45 minutes easy 20 minutes HMP |
Fri 11 - 09.15 | Pig Bush | Morning Social Run |
Fri 11 - 19.00 | Acres Down | Social Run, all abilities welcome |
Sat 12 - 13.35(W) & 14.30(M) | Popham Airfield | HXCL R1 |
Sun 13 - 09.30 | Roundhill, New Forest | CC6 No. 2 |
Mon 14 - 19.00 | West Totton | Kenyan Hills |
Wed 16 - 19.00 | Calmore | 8 x 5 mins @LT (off 2mins) + 3 x 2 mins @5K pace |
Any Day | Anywhere | Homework - Week 3 - 90 minutes easy |
Fri 18 - 09.15 | Bolderwood Car Park | Morning Social Run |
Fri 18 - 19.00 | Happy Cheese | Social Run, all abilities welcome |
Mon 21 -19.00 | Calmore | 200m Quads |
Wed 23 - 19.00 | West Totton | 1 x 2 mile @ 10K goal pace + 4 x 1 mile @ 10K goal pace |
Any Day | Anywhere | Homework - Week 4 - 50 minutes easy, 15 minutes 10K pace, 30 minutes HMP |
Fri 25 - 09.15 | Cadmans Pool | Morning Social Run |
Fri 25 - 19.00 | Millyford Bridge | Social Run, all abilities welcome |
Sun 27 - 11.00 | New Forest 10 | HRRL 3 of 12 |
Mon 28 - 19.00 | West Totton | Recovery Run or Fartlek |
Wed 30 - 19.00 | Calmore | 3 x 12 @ LT (2 mins off) + 4 x 2 mins @5K pace |
Any Day | Anywhere | Homework - Week 5 - 30 minutes easy, 60 minutes HMP |
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
Comments