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February Session Schedule

Updated: Feb 1, 2023


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

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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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