Last updated - 31st Jan
Time and Date | Session | Location |
Wednesday 2nd 7:00pm | Mile Reps | West Totton Centre |
Wednesday 2nd 6:30pm | Track | Southampton Athletics Track |
Friday 04th 09:15 | Social Morning Run. Average time out 1hr 10 mins. 6 miles approx. | Fritham |
Friday 04th 7:00pm | Social Run. Two groups. All abilities. | Standing Hat |
Sunday 06th 11:00am | HRRL Ryde 10 | I.O.W |
Monday 7th 7:00pm | 1600M reps Peleton Style | Calmore Industrial Estate |
Wednesday 9th 7:00pm | 7654321 | Calmore Industrial Estate |
Wednesday 9th 6:30pm | Track | Southampton athletics Track |
Friday 11th 09:15 | Social Morning Run. Average time out 1hr 10 mins. 6 miles approx. | Pig Bush |
Friday 11th 7:00pm | Social Run. Two groups. All abilities. | Millyford Bridge |
Sunday 13th 09:30 | TRC Hosted CC6 | Kings Garn, Ocknell Campsite |
Monday 14th 7:00pm | Time Trial | West Totton Centre |
Wednesday 16th 7:00 | 400-1200M Pyramids | Calmore Industrial Estate |
Wednesday 16th | NO Track | NO Track |
Friday 18th 09:15 | Social Morning Run. Average time out 1hr 10 mins. 6 miles approx. | Boltons Bench |
Friday 18th 7:00pm | Social run. 2 Groups. allabilities. | Denny wood |
Saurday 19th Various | HXCL See FB Event Page | Popham Airfield |
Monday 21st | Tempo run | West Totton Centre |
Wednesday 23rd 7:00pm | Russian Steppes | West Totton Centre |
Wednesday 23rd 7:00pm | Track | Southampton athletics Track |
Friday 25th 09:15 | Social Morning Run. Average time out 1hr 10 mins. 6 miles approx. | Millyford Bridge |
Friday 25th 7:00pm | Social Run. 2 Groups. All abilities | Lyndhurst Central Car Park |
Saturday 26th Various | XC National Championships | Parliament Hill |
Monday 28th 7:00pm | 1:20 Hills | West Totton Centre |
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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)
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