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January Session Schedule

Updated: Jan 6, 2023


Time and Date

Location

Session

Mon 02 19:00

Calmore Industrial Estate

6x5 minutes 5K race pace.

Wed 04 19:00

West Totton Centre

Kenyan Hills. 10 minutes on 2 off. Repeat.

Fri 06 09:15

Shatterford Car Park

Kylies Run

Fri 06 18:45

Millyford Bridge

Social Run - All abilities. Pub after - Waterloo Arms

Sat 07 09:00

YMCA Fairhorne Manor

Hampshire XC County Champs. See Events Page

Sun 08 10:30

Stubbington

HRRL Stubbington 10K

Mon 09 19:00

West Totton Centre

Fartlek. Recovery group as option. Led by Helen Bonaer. Approx 5 miles easy.

Wed 11 19:00

Calmore Industrial Estate

K reps

Fri 13 09:15

Happy cheese

Kylies Run

Fri 13 18:45

Lyndhurst Central Car Park

​Social Run - All abilities. Pub after - the Stag

Sat 14 Various

Prospect Park, Reading

HXCL. See Events Page

Mon 16 19:00

West Totton Centre

Hills. Fixed point. Fast up & down. Hill attack & variable recovery.

Wed 18 19:00

Calmore Industrial Estate

400/200's. x2-3 sets of 400's followed by 1-2 sets of 200's. A set is 1 lap.

Fri 20 09:15

Bolton's Bench

Kylies Run

Fri 20 18:45

Denny Wood

Social Run - All abilities. Pub after - The Mailmans

Mon 23 19:00

Calmore Industrial Estate

4 minutes Tempo pace, 4 minutes recovery pace, 4 minutes 5K+ pace. Variable rest. Repeat.

Wed 25 19:00

West Totton Centre

Mile Reps

Fri 27 09:15

Fritham

Kylies Run

Fri 27 18:45

Stoney Cross

Social Run - All abilities. Pub after - green Dragon

Sun 29 09:30

Holmsley

CC6. See Events Page.

Mon 30 19:00

West Totton Centre

Progressive effort hills. Reducing time/Increasing effort.

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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