top of page

February Session Schedule

Updated: Feb 27





Time and Date

Location

Session

Fri 02 09:15

Dennywood

Kylies Run.

Fri 02 19:00

Starbucks Calmore

Social Run. All abilities.

Sun 04 11:00

Ryde Castle

HRRL Ryde 10

Mon 05 19:00

West Totton Centre

​Kenyan Hills

Tues 05 19:00

Romsey Rapids

Andy's Social Run

Wed 07 19:00

Calmore Industrial Estate

Week 4 Eastleigh 10K Focus. 8 x 5 mins @LT (off 2mins) + 3 x 2 mins @5K pace

Any day

Anywhere

Week 4 Homework Session. 90 minutes Easy.

Fri 09 09:15

Bolton's Bench

Kylies Run

Fri 09 19:00

Denny Wood

Social Run. All abilities.

Sat 10 Various

Kings Park Bournemouth

HXCL. See Events page

Sun 11 09:30

Badger Farm

CC6 No.6 See Events page

Mon 12 19:00

​West Totton Centre

​3KM HMP. 5,4,3,2,1 minutes 5K pace. 60 Seconds Rest Each.

Wed 14 19:00

Calmore Industrial Estate

Week 5 Eastleigh 10K Focus. 1 x 2 mile @ 10K goal pace + 4 x 1 mile @ 10K goal pace 

Thurs 15 19:00

West Totton Centre (Eling route)

Andy's Social Run

Any day

Anywhere

Week 5 Homework Session. 50 minutes easy, 15 minutes 10K pace, 30 minutes HMP

Fri 16 09:15

Fritham

Kylies Run

Fri 16 19:00

Standing Hat

Social Run. All abilities.

Mon 19 19:00

Calmore Industrial Estate

​765432

Wed 21 19:00

Calmore Industrial Estate

Week 6 Eastleigh 10K Focus. 3 x 12 @ LT (2 mins off) + 4 x 2 mins @5K pace

Any day

Anywhere

Week 6 Homework Session. 30 minutes Easy, 60 minutes HMP.

Thurs 22 19:00

Southamton Spots Centre

Andy's Social Run

Fri 23 09:15

Shatterford

Kylies Run

Fri 23 19:00

Lyndhurst Central Car Park

Social Run. All abilities.

Mon 26 19:00

West Totton Centre

Fartlek. At least x10 1min (1 min rest) surges faster than 5K race pace + x4 3min (1 min rest) surges at 10K pace. Run up a hill too.

Wed 28 19:00

Calmore Industrial Estate

Week 7 Eastleigh 10K Focus. 4 x 10 @LT (off 2mins) + 10 x 30 secs mile pace

Thurs 29 19:00

Cancelled

Andy's Social Run

Any day

Anywhere

Week 7 Homework Session. 70 minutes easy, 15 minutes 10 K pace, 10 minutes HMP

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





Recent Posts

See All

Σχόλια


bottom of page