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