top of page

November Session Schedule

Updated: Oct 30, 2022


Time and Date

Location

Session

Wed 2nd 19:00

West Totton Centre

Mile Reps

Fri 4th 09:15

Denny Wood

Kylies Run

Fri 4th 18:45

Millyford Bridge

Social Run - All abilities. Pub after - Waterloo Arms

Sun 6th 09:00

Hayling Island Community Centre

HRRL Hayling 10. See events page.

​Mon 7th 19:00

West Totton Centre

Red Mist Hills

Mon 7th 19:00

Calmore Industrial Estate

DN Progressive Session. Restricted numbers.

W​ed 9th 19:00

Calmore Industrial Estate

400M Reps

Fri 11th 09:15

Pig Bush

Kylies Run

Fri 11th 18:45

Standing Hat

Social Run - All abilities. Pub after - Foresters Arms

Sat 12th Various

Wellesley Woodlands, Aldershot

HXCL - See Events page

Sun 13th 09:30

Itchen Valley Country Park

CC6. See events page.

Mon 14th 19:00

West Totton Centre

Switcheroo

Mon 14th 19:00

Calmore Industrial Estate

DN Progressive Session. Restricted numbers.

Wed 16th 19:00

Calmore Industrial Estate

Half Pyramid

​Fri 18th 09:15

​Bolton’s Bench

​Kylies Run

​Fri 18th 18:45

Stoney Cross​

​Social Run - All abilities. Pub after - Green Dragon

Sun 20th 10:00

Gosport

HRRL Gosport Half. See events page.

Mon 21st 19:00

West Totton Centre

1:20 Hills

Mon 21st 19:00

Calmore Industrial Estate

DN Progressive Session. Restricted numbers.

Wed 23rd 19:00

West Totton Centre

Thirds Workout. More info to follow.

Fri 25th 09:15

Deerleap

Kylies Run

Fri 25th 18:45

Denny Wood

Social Run. All abilities. Pub after - The Mailmans or The Stag.

​Sun 27th 10:00

​Ocknell Campsite

​The Stinger. See Events Page

​Mon 28th 19:00

​West Totton Centre

​Ashurst Hill Sprints. More info to follow.

​Mon 28th 19:00

​Calmore Industrial Estate

​DN Progressive Session. Restricted numbers.

​Wed 30th 19:00

West Totton Centre

​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


Recent Posts

See All

Comments


bottom of page