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March Session Schedule

Updated: Mar 29


Time and Date

Location

Session

Fri 01 09:15

Dibden Enclosure

Kylies Run

Fri 01 19:00

Millyford Bridge

Social Run. All abilities

Mon 04 19:00

West Totton Centre

Tempo Hills

Wed 06 19:00

Calmore Industrial Estate

Week 8 Eastleigh Focus 2x2 miles @ 10K goal pace + 2x1 miles @ 10K goal pace

Any day

Anywhere

Week 8 Homework Session. 120 Minutes Easy

Fri 08 09:15

Bolton's Bench

Kylie's Run (Diana)

Fri 08 19:00

Denny Wood

Social Run. All abilities

Sun 10 09:30

Itchen Valley Country Park

CC6 No.7 See Events page

Mon 11 19:00

West Totton Centre

Russian Steppes

Wed 13 19:00

Calmore Industrial Estate

Week 9 Eastleigh Focus. 3x2 miles at 10K goal pace + x5 30 second strides

Any day

Anywhere

Week 9 Homework Session. 80 minutes Easy, 20 minutes 10K Goal Pace, 10 minutes Easy

Thu 14 tbc

TBC

Andy's Run

Fri 15 09:15

Deerleap

Kylie's Run (Kirsty/Alison)

Fri 15 19:00

Ashurst Railway Station

Social Run. All abilities

Sun 17 10:00

Salisbury

HRRL Salisbury 10

Mon 18 19:00

Calmore Industrial Estate

​400M Reps

Wed 20 19:00

Calmore Industrial Estate

Eastleigh Taper Session 5 x 3 mins @ 10K goal pace ( off 3 mins)

Any day

Anywhere

Final week Homework Session. 80 minutes Easy.

Fri 22 09:15

Pig Bush

Kylie's Run

Fri 22 19:00

Denny Wood

Social Run. All abilities.

​Sun 24 09:00

Places Leisure, Eastleigh

Eastleigh 10K

Mon 25 19:00

West Totton Centre

Tempo. Plus recovery run.

Wed 27 19:00

Calmore Industrial Estate

Pyramid Reps

Thu 28 tbc

Cancelled

Andy's Run

Fri 29 09:15

Bolderwood

Kylie's Run (Alison)

Fri 29 19:00

Cancelled

Social Run. All abilities.

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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