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December Session Schedule

Updated: Dec 13, 2022


Time and Date

Location

Session

Fri 02 09:15

Salmon Leap

Kylie's Run

Fri 02 19:00

Cricket Club

TRC Prizegiving - See Events Page

Sat 03 Various

Kings Park - Bournemouth

HXCL - See Events Page

Sun 04 11:00

Portsmouth

HRRL Victory 5

Mon 05 19:00

West Totton Centre

Hills - Downhill Technique

Wed 07 19:00

Calmore Industrial Estate

Pit Bull K's

Fri 09 09:15

​Bolderwood

Kylie's Run

Fri 09 18:45

West Totton Centre

Social Run - All abilities.

Sun 11 09:30

Stoney Cross CC6

TRC Hosting - See Events Page

Mon12 19:00

Calmore Industrial Estate

Russian Steppes

Wed 14 19:00

Calmore Industrial Estate

Meet & Greet

Fri 16 09:15

Matley Wood Car Park

Kylies Run

Fri 16 18:45

Contact Sean Driscol

No Club Run

Mon 19 19:00

Totton & Eling Cricket Club

Xmas Lights Run

Wed 21 19:00

Calmore Industrial Estate

400M Reps

Fri 23 09:15

Millyford Bridge

Kylies Run

Fri 23 18:45

Contact Sean Driscoll

No Club Run

Mon 26 19:00

No training set

Perhaps an easy run....

Wed 28 19:00

West Totton Centre

Red Mist Hills

Thurs 29 10:00

10.00 am meet at car park Stoney Cross Forest road between junction to Boldrewood and A31. All runners welcome.

Run the Stinger Route with Pete Ellis

Fri 30 09:15

Dennywood

Kylies Run

Fri 30 18:45

Dennywood

Social Run. All abilities. Pub after The Mailmans

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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