Time and Date | Location | Session |
Wed 01 19:00 | Calmore Industrial Estate | 800M reps |
Fri 03 09:15 | Matley Car Park | Kylies Run |
Fri 03 18:45 | Lyndhurst Central Car Park | Social Run - All abilities. Pub after - The Mailmans |
Sat 04 Various | Kings Park, Bournemouth | HXCL - See Event Page |
Mon 06 19:00 | Calmore Industrial Estate | 200M Quads |
Wed 08 19:00 | West Totton Centre | Time Trial |
Fri 10 09:15 | Deerleap Car Park | Kylies Run |
Fri 10 18:45 | Milkham Car Park | Social Run - All abilities. Pub after - New Forest Inn, Emery Down |
Sun 12 09:30 | Itchen Valley Country Park | CC6 No.6 - See Event Page |
Mon 13 19:00 | West Totton Centre | Mile Reps |
Wed 15 19:00 | Calmore Industrial Estate | 400M reps |
Fri 17 09:15 | Dibden Enclosure | Kylies Run |
Fri 17 18:45 | Ashhurst Station Car Park | Social Run - All abilities. Pub after - Happy Cheese |
Mon 20 19:00 | Calmore Industrial Estate | Reverse Pitbulls 600/400M |
Wed 22 19:00 | West Totton Centre | Long & Short Hills |
Fri 24 09:15 | Janesmoor | Kylies Run |
Fri 24 18:45 | Millyford Bridge | Social Run - All abilities. Pub after - Waterloo Arms |
Sun 26 10:00 | Five Rivers Leisure Centre | HRRL - Salisbury 10 |
Mon 27 19:00 | Boltons Bench | Parlauf Relays |
Wed 29 19:00 | Deerleap Enclosure | 7654321 (3 way split) |
Fri 31 09:15 | Dark Water | Kylies Run |
Fri 31 18:45 | Stagbury Hill | Social Run - All abilities. Pub after - The White Hart |
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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