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December Session Schedule

Updated: Dec 21, 2023


Time and Date

Location

Session

Fri 01 09:15

Dark Water (Lepe Loop)

Kylies Run

Fri 01 19:00

Totton & Eling Cricket Club

Dinner Dance/Prizegiving

Sun 03 11:00

Lakeside North Harbour

HRRL Victory 5

Mon 04 19:00

Calmore Industrial Estate

Meet & Greet

Wed 06 19:00

West Totton Centre

Time Trial

​Fri 08 09:15

​Dibden Enclosure. If car park closed Dibden Village.///sunset.pound.nature

Kylies Run

Fri 08 19:00

Happy Cheese Car Park

Social Run. All abilities.

Sat 09 Various

Horspath Village

Southern XC Masters

Sun 10 09:30

Ocknell Camp Site. SO43 7HH

CC6 No.3 See Events Page

Mon 11 19:00

West Totton Centre

Fartlek

Wed 13 19:00

Calmore Industrial Estate

10 mins @ MP / 10 HM / 10 @ 10km / 5 mins hard + 10 x 30 seconds @ Mile effort ( 5 min walk/ 5 min v easy jog before 10 x 30 secs)

Fri 15 09:15

​Matley Wood Car Park

Kylies Run

Fri 15 19:00

Canadian War Memorial

Social Run. All abilities.

Sun 17 10:00

All over the place. See Ians Posts

Charity Panto Run

Mon 18 19:00

​Totton & Eling Cricket Club

Xmas Light Run. Dress up if you like.

Wed 20 19:00

​Calmore Industrial Estate

600M reps

Fri 22 09:15

Millyford Bridge

​Kylie's Run

Fri 22 19:00

No club run

No club run

Mon 25

Inside except for a short walk

Snoozing on the sofa

Wed 27 19:00

Calmore Industrial Estate

Roll the Dice

Fri 29 09:15

Cadmans Pool

Kylie's Run & Pete's Stinger run. 6 or 10 miles.

Fri 29 19:00

Dibden Purlieu Car Park

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





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