January Session Schedule

Updated: Jan 26

Please note there is no track session on Wednesday 19th

Time and Date

Session

Location

Monday 3rd 19:00

Red Mist Hills

West Totton Center

Wednesday 5th 19:00

Track Session TBC

Southampton Athletics Track

Wednesday 5th 19:00

800m Reps

Calmore Industrial Estate

Friday 7th 09:15

Social morning run - Avg. time out 1hr 10min 6 Miles approx.​

Dibden Enclosure

Friday 7th 19:00

Social Run. 2 Groups. All abilities

Millyford Bridge

Saturday 8th Various start times

Hampshire XC Champs. See TRC Chat / Team Captains for details

YMCA Fairthrone Manor

Sunday 9th 09:30

CC6 Race no.4

Holmsley Campsite BH23 7EQ

Monday 10th 19:00

400m Reps

Calmore Industrial Estate

Wednesday 12th 19:00​

Long & Short Hills

West Totton Center

Wednesday 12th 18:30 !NEW EARLIER TIME!

Track Session TBC

Southampton Athletics Track

Friday 14th 09:15

​Social morning run - Avg. time out 1hr 10min 6 Miles approx.

​Matley Wood Car Park

​Friday 14th 19:00

Social Run. 2 Groups. All abilities

Standing Hat

​Saturday 15th Various start times

Hampshire Cross Country League Match 3

Prospect Park, Reading.

​Sunday 16th 10:00

Stubbington 10k HRRL

Stubbington​

Monday 17th 19:00

400/200/Tempo ‘The session with no name’

Calmore Industrial Estate

Wednesday 19th 19:00

​Pyramid Reps

Calmore Industrial Estate​

Friday 21st 09:15

Social morning run - Avg. time out 1hr 10min 6 Miles approx.

James Hill Car Park​

​Friday 21st 19:00

Social Run. 2 Groups. All abilities

Denny wood

​Sunday 23rd 09:00

Romsey 5 Miles

Broadlands Estate, Romsey

Monday 24th 19:00​

600m Rep with short recovery

Calmore Industrial Estate

​Wednesday 26th 19:00

Kenyan Hills

​West Totton Center

Wednesday 26th 18:30

Track Session TBC

Southampton Athletics Track

Friday 28th 09:15​

Social morning run - Avg. time out 1hr 10min 6 Miles approx.

Shatterford Car Park

Friday 28th 19:00​

Social Run. 2 Groups. All abilities

Lyndhurst Central Car Park

​Sunday 30th 09:30

CC6 Race 5

​Roundhill Campsite

​Monday 31st 19:00

Flat Red Mist Hills (100M section)

Calmore Industrial Estate

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)


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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