February Session Schedule
- Mike Gordon
- 3 days ago
- 3 min read
Time and Date | Location | Session |
|---|---|---|
01 Feb - 11.00 | Ryde10 | HRRL 6 of 12 |
02 Feb - 19.00 | Calmore | 5 on / 3 off x7 10k Pace or Recovery Run |
04 Feb - 19.00 | West Totton | 1.20 Hills |
06 Feb - 09.15 | Deerleap | Friday morning Social Run, all abilities welcome |
06 Feb - 19.00 | Matley Wood Car Park | Friday Evening Social Run, all abilities welcome |
08 Feb - 09.30 | Badger Farm | CC6 6 of 7 |
09 Feb - 19.00 | West Totton | Bondarekno |
11 Feb - 19.00 | Calmore | 6 on / 3 off x6 LT Pace |
13 Feb - 09.15 | Longcross Car Park | Friday morning Social Run, all abilities welcome |
13 Feb - 19.00 | Lyndhurst Memorial Car Park | Friday Evening Social Run, all abilities welcome |
16 Feb - 19.00 | Calmore | 8 on / 3 off x5 LT Pace |
18 Feb - 19.00 | West Totton | Russian Steppes |
20 Feb - 09.15 | James Hill Car Park | Friday morning Social Run, all abilities welcome |
20 Feb - 19.00 | Dearleap Car Park | Friday Evening Social Run, all abilities welcome |
23 Feb - 19.00 | West Totton | Marshmallow (6min HM Pace / 2min faster x4, no rest) |
25 Feb - 19.00 | Calmore | 10 on / 3 off x 4 LT Pace |
27 Feb - 09.15 | Dennywood | Friday morning Social Run, all abilities welcome |
27 Feb - 19.00 | Stoney Cross | Friday Evening Social Run, all abilities welcome |
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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