March Session Schedule
- 2 days ago
- 3 min read
Time and Date | Location | Session |
|---|---|---|
01 Mar - 09.30 | Itchen Valley Country Park | CC6 |
02 Mar - 19.00 | Calmore | 12 min on / 3 off x4 LT Pace |
04 Mar - 19.00 | West Totton | Fartlek |
06 Mar - 09.15 | Cadman Pond | Friday Morning Social Run, all abilities welcome |
06 Mar - 19.00 | Millyford Bridge | Friday Evening Social Run, all abilities welcome |
08 Mar - 10.00 | Solent Half | HRRL 7 of 12 |
09 Mar - 19.00 | West Totton | Kenyan Hills |
11 Mar - 19.00 | Calmore | 15 min on / 3 off x3 LT Pace |
13 Mar - 09.15 | Happy Cheese | Friday Morning Social Run, all abilities welcome |
13 Mar - 19.00 | Denny Wood | Friday Evening Social Run, all abilities welcome |
16 Mar - 19.00 | Calmore | 7654321 |
18 Mar - 19.00 | West Totton | 1600m Peloton |
20 Mar - 09.15 | Millyford Bridge Car Park | Friday Morning Social Run, all abilities welcome |
20 Mar - 19.00 | Lyndhurst Central Car Park | Friday Evening Social Run, all abilities welcome |
23 Mar - 19.00 | West Totton | 10,10,10 |
25 Mar - 19.00 | Calmore | Meet and Greet |
27 Mar - 09.15 | Dark Water Car Park (Lepe Loop) | Friday Morning Social Run, all abilities welcome |
27 Mar - 19.00 | Fritham | Friday Evening Social Run, all abilities welcome |
30 Mar - 19.00 | West Totton | 5K Time Trial |
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
Comments