December Session Schedule
- Mike Gordon
- 4 days ago
- 3 min read
Updated: 10 hours ago
Time and Date | Location | Session |
|---|---|---|
Mon 01 - 19.00 | West Totton | Up and Down |
Wed 03 - 19.00 | Calmore | Pyramid |
Fri 05 - 09.15 | Deer Leap | Morning Social Run, All abilities welcome |
Fri 05 - 19.00 | AFC Totton Football Ground | Annual Awards, dinner and dance |
Sun 07 - 11.00 | Lakeside North Harbour Portsmouth | HRRL 5 of 12 - Victory 5 |
Mon 08 - 19.00 | West Totton | Russian Steppes |
Wed 10 - 19.00 | Calmore | Facebook Vote |
Fri 12 - 09.15 | Bolton's Bench | Morning Social Run, All abilities welcome |
Fri 12 - 19.00 | Stoney Cross | Evening Social Run, All abilities welcome |
Sun 14 - 09.30 | Holmsley, New Forest | CC6 No.4 |
Mon 15 - 19.00 | Calmore | Pit Bulls Ks |
Wed 17 - 19.00 | West Totton | Kenyan Hills |
Fri 19 - 09.15 | Happy Cheese | Morning Social Run, All abilities welcome |
Fri 19 - 18.30 | Lyndhurst Central Car Park | Evening Social Run, All abilities welcome |
Mon 22 - 19.00 | Totton Cricket Club, Ringwood Road | Xmas Lights and Mince Pies Social Run |
Wed 24 - 19.00 | Christmas Eve | NO SESSION |
Fri 26 - 09.15 | Morning Social Run, All abilities welcome | |
Fri 26 - 19.00 | Boxing Day | NO SESSION |
Mon 29 - 19.00 | West Totton | 1.20 Hills |
Wed 31 - 19.00 | Calmore | Up the clock |
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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