January Session Schedule
- Mike Gordon
- 6 days ago
- 3 min read
Updated: 2 days ago
Time and Date | Location | Session |
|---|---|---|
Fri 02 - 09.15 | Denny Wood | Friday morning Social Run, all abilities welcome |
Fri 02 - 19.00 | Denny Wood | Friday Evening Social Run, all abilities welcome |
Mon 05 - 19.00 | Calmore | 1 on / 1 off x 25 |
Wed 07 - 19.00 | West Totton | 30 min Tempo Run |
Fri 09 - 09.15 | Millyford Bridge | Friday morning Social Run, all abilities welcome |
Fri 09 - 19.00 | Boltons Bench | Friday Evening Social Run, all abilities welcome |
Mon 12 - 19.00 | West Totton | Pyramid Hills |
Wed 14 - 19.00 | Calmore | 2 on / 1 off x 18 |
Fri 16 - 09.15 | Pig Bush | Friday morning Social Run, all abilities welcome |
Fri 16 - 19.00 | Lyndhurst Central | Friday Evening Social Run, all abilities welcome |
Sun 18 - 09.30 | Itchen Valley Country Park | CC6 No. 5 of 7 |
Mon 19 - 19.00 | West Totton | Fartlek |
Wed 21 - 19.00 | Calmore | 3 on / 2 off x 10 |
Fri 23 - 09.15 | Fritham | Friday morning Social Run, all abilities welcome |
Fri 23 - 19.00 | Acres Down | Friday Evening Social Run, all abilities welcome |
Mon 26 - 19.00 | Calmore | 4 on / 2 off x 9 |
Wed 28 - 19.00 | West Totton | 2 Mile Reps |
Fri 30 - 09.15 | Matley Wood Car Park | Friday morning Social Run, all abilities welcome |
Fri 30 - 19.00 | Bank | Friday Evening Social Run, all abilities welcome |
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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