Time and Date | Location | Session |
---|---|---|
Sun 02 - 10.30 | Isle of Wight | HRRL - Ryde 10 |
Mon 03 - 19.00 | West Totton | Recovery Run or Fartlek |
Wed 05 - 19.00 | Calmore | Meet and Greet |
Fri 07 - 09.15 | Longcross Car Park | Morning Social Run |
Fri 07 - 19.00 | Denny Wood Campsite | Evening Social Run |
Sun 09 - 09.30 | Badger Farm, Winchester | CC6 - 5 of 6 |
Mon 10 - 19.00 | Calmore | 7654321 |
Wed 12 - 19.00 | West Totton | 2 Miles at HM Pace followed by 5,4,3,2,1 minutes at 5K Pace with 60 seconds recovery. |
Fri 14 - 09.15 | Bolderwood Car Park | Morning Social Run |
Fri 14 - 19.00 | Millyford Bridge | Evening Social Run |
Sun 16 - 09.15 | Whitefield Moor Car Park ///brains.quicksand.contour | Pete's Social Sunday, all abilities welcome - 9ish miles - Trail shoes required |
Mon 17 - 19.00 | West Totton | Kenyan Hills |
Wed 19 - 19.00 | Calmore | 400m Pyramid |
Fri 21 - 09.15 | Denny Wood Campsite | Morning Social Run |
Fri 21 - 19.00 | Boltons Bench | Evening Social Run |
Sat 22 - 14.35 | Parliament Hill, London | ECCA National SC Championships |
Mon 24 - 19.00 | Calmore | 2 min on/off x 10 extended warm up and cool down. |
Wed 26 - 19.00 | West Totton | Mile Reps |
Fri 28 - 09.15 | Blackwater Car Park (Lepe Loop) | Morning Social Run |
Fri 28 -19.00 | Happy Cheese | Evening Social Run |
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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