January Session Schedule
- Neil Cameron
- Dec 26, 2022
- 2 min read
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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