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February Session Schedule

Updated: Feb 3

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

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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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Many of the photos used on our website were taken by local photographer, Paul Hammond. You can see more of his pictures here, but please ensure that you credit him if you use them and consider making a donation to his charity.

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