Time and Date | Location | Session |
Fri 2nd 09:15 | James Hill Car Park | Kylies Run |
Fri 2nd 18:45 | Millyford Bridge | Social Run - All Abilities |
Sun 4th 14:00 | Overton | HRRL Overton 5 |
Monday 5th 19:00 | Deerleap | Russian Steppes |
Wed 7th 19:00 | Boltons Bench | Hill Pyramids |
Fri 9th 09:15 | Long Cross Car Park | Kylies Run |
Fri 9th 18:45 | Matley Wood Car Park | Social Run - All Abilities |
Mon 12th 19:00 | West Totton Centre | Tempo Run |
Wed 14th 19:00 | Calmore Industrial estate | 400/800M Reps |
Fri 16th 09:15 | Matley Wood Car Park | Kylies Run |
Fri 16th 18:45 | Stagbury Hill | Social Run - All Abilities |
Sunday 18th 12:30 | Deerfrith Lodge (Scout Hut) | TRC Treasure Romp. See Events Page |
Monday 19th 19:00 | Calmore Industrial Estate | 321 Reps |
Wednesday 21st 19:00 | West Totton Centre | 1:20 Hills |
Friday 23rd 09:15 | Dark Water Car Park | Kylies Run |
Fri 23rd 18:45 | Fritham | Social Run - All Abilities |
Sun 25th 10:00 | Gang Warily Rec | HRRL Solent Half |
Mon 26th 19:00 | Totton Cricket Club | TRC AGM |
Wed 28th 19:00 | Calmore Industrial Estate | Dave N 2. The Sequel. |
Fri 30th 09:15 | Dibden Enclosure | Kylies Run |
Fri 30th 18:45 | Standing Hat | Social Run - All Abilities |
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