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December Session Schedule


Time and Date

Location

Session

Sun 01 - 11.00

Portsmouth

HRRL 5 of 12 - Victory 5

Mon 02 - 19.00

West Totton & Underpass

Pyramid Hills

Wed 04 - 19.00

Calmore

10 x 4 mins @ LT (off 3 mins)

Fri 06 - 09.15

Fritham

Morning Social Run

Fri 06 - 19.30

AFC Totton

Annual Awards Dinner and Dance


Homework

45 minutes easy 20 minutes HMP

Sun 08 - 09.30

Holmsley, New Forest

CC6 - No.4

Mon 09 - 19.00

Calmore

Meet and Greet

Wed 11 - 19.00

West Totton & Underpass

8 x 5 mins @LT (off 2mins) + 3 x 2 mins @5K pace

Fri 13 - 09.15

Pig Bush

Morning Social Run


Homework

90 minutes easy

Sun 15 - 10.00

Totton - War Memorial

Dinosaurs and Cave People Charity Run

Mon 16 - 19.00

Calmore

400m Reps (speed)

Wed 18 - 19.00

Calmore

4 x 10min @LT (off 2mins) + 6 x 30 secs mile pace, decreasing rest x2

Fri 20 - 09.15

Happy Cheese

Morning Social Run


Homework

70 minutes easy, 15 minutes 10K pace, 10 minutes HMP

Mon 23 - 19.00

Totton Cricket Club

Christmas Lights Run

Wed 25

Christmas Day

Day off!

Fri 27 - 09.15

Dennywood

Morning Social Run

Mon 30 - 19.00

Calmore

1600m Pelotons

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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