Time and Date | Location | Session |
Wed 01 19:00 | Calmore Industrial Estate | The Dice Game. (Varied pace 600M reps) |
Fri 03 09:15 | James Hill Car Park | Kylie's Run |
Fri 03 18:45 | Millyford Bridge | Social Run. All abilities. Pub after - New Forest Inn |
Sun 05 11:00 | Ryde - IOW | HRRL - Ryde 10 |
Mon 06 19:00 | Calmore Industrial Estate | 600M reps |
Mon 06 19:00 | Calmore Industrial Estate | Recovery Run. Led by Helen Bonaer. |
Wed 08 19:00 | West Totton Centre | Tempo Run |
Fri 10 09:15 | Dennywood | Kylie's Run (Diana will lead) |
Fri 10 18:45 | Lyndhurst Central Car Park | Social Run. All abilities. Pub after - Waterloo Arms |
Sat 11 1:35/2:30 | Popham Airfield, Basingstoke | HXCL. See Events page |
Sun 12 09:30 | Badger Farm | CC6. See Events Page |
Mon 13 19:00 | West Totton Centre | Pyramid Hills. Up and Downhill effort options |
Wed 15 19:00 | Calmore Industrial Estate | Meet and Greet |
Fri 17 09:15 | Pig Bush | Kylie's Run |
Fri 17 18:45 | Fritham | Social Run. All abilities. Pub after - The Lamb |
Mon 20 19:00 | Calmore Industrial Estate | 765432 |
Wed 22 19:00 | West Totton Centre | Fartlek |
Fri 24 09:15 | Bolderwood | Kylie's Run |
Fri 24 18:45 | Melksham Car Park | Social Run. All abilities. Pub after - Green Dragon |
Sat 25 Various | Bolesworth Castle | English National XC Championship |
Mon 27 19:00 | West Totton Centre | Hill ladders. +5 seconds |
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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