Time and Date | Session | Location |
Wed 2nd 19:00 | K Reps | Calmore |
Wed 2nd 18:30 | Track Session | Southampton Athletics Track |
Fri 4th 09:15 | Kylie's morning run - a 6 mile route, average time out 1hr 10 mins | Balmer Lawn |
Fri 4th 18:30 & 19:00 Starts | Social evening run - 2 groups mixed ability 6.30pm with Sean 7.00pm with Angela | Standing Hat |
Sun 6th 09:30 | CC6 | Badger Farm Winchester |
Mon 7th 19:00 | 400m Reps | Calmore |
Wed 9th 19:00 | Fartlek | West Totton |
Wed 9th 18:30 | Track Session | Southampton Athletics Track |
Fri 11th 09:15 | Kylie's morning run - a 6 mile route, average time out 1hr 10 mins | Boltons Bench |
Fri 11th 18:30 & 19:00 Starts | Social evening run - 2 groups mixed ability 6.30pm with Sean 7.00pm with Angela | Millyford Bridge |
Mon 14th 19:00 | 1600m Peloton | Calmore |
Wed 16th 19:00 | Meet & Greet | Calmore |
Fri 18th 09:15 | Kylie's morning run - a 6 mile route, average time out 1hr 10 mins | Deerleap |
Friday 18th 18:30 & 19:00 Starts | Social evening run - 2 groups mixed ability 6.30pm with Sean 7.00pm with Angela | Dennywood |
Sun 20th 09:00 | Eastleigh 10k | Eastleigh |
Mon 21st 19:00 | Russian Steppes | Calmore |
Wed 23rd 19:00 | Kenyan Hills | West Totton Centre |
Wed 23rd 18:30 | Track Session | Southampton Athletics Track |
Fri 25th 09:15 | Kylie's morning run - a 6 mile route, average time out 1hr 10 mins | Cadmans Pool |
Fri 25th 18:30 **No 19:00 run this week** | Social evening run - 2 groups mixed ability 6.30pm with Sean | Lyndhurst Central Car Park |
Sun 27th 09:30 | CC6 | Flemming Park, Eastleigh |
Mon 28th 19:00 | 7654321 | Deerleap |
Wed 30th 19:00 | Variations on a hill | Boltons Bench |
Wed 30th 18:30 | Track Session | Southampton Athletics Track |
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)
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