Time and Date | Location | Session |
|---|---|---|
Mon 02 - 19.00 | Deerleap | 765432 |
Wed 05 - 19.00 | Bolton's Bench | Parlauf Relays |
Fri 06 - 09.15 | James Hill Car Park | Morning Social Run |
Fri 06 - 19.00 | Matley Wood | Social Run |
Sun 08 - 14.00 | Overton 5 Mile | HRRL 1 of 12 |
Mon 09 - 19.00 | Calmore Industrial Estate | K-Reps |
Wed 11 - 19.00 | West Totton Centre | Fartlek |
Fri 13 - 09.15 | Hatchet Pond | Morning Social Run |
Fri 13 - 19.00 | Happy Cheese | Social Run |
Mon 16 - 19.00 | West Totton Centre | Speed Zone Hills |
Wed - 18 - 19.00 | Calmore Industrial Estate | Russian Steppes |
Fri 20 - 09.15 | Longcross Car Park | Morning Social Run |
Fri 20 - 19.00 | Fritham | Social Run |
Mon 23 - 19.00 | Totton Cricket Club | TRC AGM |
Wed 25 - 19.00 | West Totton Centre | Pyramid Hills |
Fri 27 - 09.15 | Boltons Bench | Morning Social Run |
Fri 27 - 19.00 | Lyndhurst Car Park | Social Run |
Sun 29 - 09.30 | River Hamble Country Park | CC6 1 of 6 |
Mon 30 - 19.00 | West Totton Centre | Time Trial (TBC) |
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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