November Session Schedule
- Mike Gordon
- Oct 27
- 3 min read
Time and Date | Location | Session |
|---|---|---|
Sun 02 - 09.30 | Stoney Cross car park - ///attracts.product.norms | Stinger Recce - aprox 10 mile run, all abilities welcome |
Mon 03 - 19.00 | West Totton | Speed Zone Hills |
Wed 05 - 19.00 | Calmore | 3 x 15 mins @ LT (off 3 mins + 10 x 30 secs mile pace |
Fri 07 - 09.15 | Boltons Bench | Morning Social Run, All abilities welcome |
Fri 07 - 19.00 | Deer Leap | Evening Social Run, All abilities welcome |
Sun 09 - 09.30 | Roundhill, New Forest | CC6 No.3 |
Mon 10 - 19.00 | Calmore | Meet and Greet |
Wed 12 - 19.00 | West Totton | Magic 8s |
Fri 14 - 09.15 | Happy Cheese | Morning Social Run, All abilities welcome |
Fri 14 - 19.00 | Bolderwood | Evening Social Run, All abilities welcome |
Sat 15 - 13.00 | Aldershot | HXCL Round 2 - See events page for more details |
Sun 16 - 10.00 | Gosport Half Marathon | HRRL 4 of 12 |
Sun 16 - 09.30 | Stoney Cross car park - ///attracts.product.norms | Stinger Recce - aprox 10 mile run, all abilities welcome |
Mon 17 - 19.00 | West Totton | 3,2,1 Repeat - optional recovery run |
Wed 19 - 19.00 | Calmore | 7654321 |
Fri 21 - 09.15 | Bolderwood | Morning Social Run, All abilities welcome |
Fri 21 - 19.00 | Ashurst Train Station | Evening Social Run, All abilities welcome |
Sun 23 - 10.00 | Ocknell Campsite | Stinger |
Mon 24 - 19.00 | Calmore | 10,10,10 |
Wed 26 - 19.00 | West Totton | 1600 Peloton |
Fri 28 - 09.15 | Dibden Enclosure | Morning Social Run, All abilities welcome |
Fri 28 - 19.00 | Acres Down | Evening Social Run, All abilities welcome |
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