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 | |
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