Time and Date | Session | Location |
Friday 1st 09:15 | Kylie's Friday Morning Run | Dibden Enclosure |
Friday 1st 18:45 | Social Run | Dibden Enclosure |
Sunday 3rd 10:00 | Salisbury 10mile HRRL | Salisbury |
Monday 4th 19:00 | 800m Reps | Dearleap |
Wednesday 6th 19:00 | RR10 Recce Fartlek | Flemming Park, Eastleigh. Meet near play area on field |
Friday 8th 09:15 | Kylie's Friday Morning Run | Matley Wood |
Friday 8th 18:45 | Social Run | Cadmans Pool |
Sunday 10th 09:30 | Marshals Recce RR10 | Flemming Park, Eastleigh |
Monday 11th 19:00 | 400m Reps | Dearleap |
Wednesday 13th 19:00 | 1:20 Hills | Boltons Bench |
Friday 15th 09:15 | Kylie's Friday Morning Run | Pig Bush |
Friday 15th 18:45 | Social Run | Millyford Bridge |
Saturday 16th & 17th | Run Weekend & BBQ | Various, see Facebook |
Monday 18th 19:00 | 1600m Peloton 4's | Boltons Bench |
Wednesday 20th 18:00 | RR10 (Hosting) | Flemming Park |
Friday 22nd 09:15 | Kylie's Friday Morning Run | Fritham |
Friday 22nd 18:45 | Social Run | Totton War Memorial Car Park |
Sunday 24th | Southampton Marathon/Half/10k/5k | Southampton |
Monday 25th 19:00 | Race to Boltons Bench and back | Dearleap |
Wednesday 27th 19:00 | Tempo Run | Boltons Bench |
Friday 29th 09:15 | Kylie's Friday Morning Run | Dark Water (Lepe Loop) |
Friday 29th 18:45 | Social Run | Stagbury Hill |
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