February Session Schedule

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

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


Recent Posts

See All