November Session Schedule
Updated: 44 minutes ago
Time and Date | Location | Session |
|---|---|---|
02 Nov - 19.00 | West Totton | Indian file |
04 Nov - 19.00 | Calmore | 3 min on / 2 off x12 |
06 Nov - 09.15 | Boltons Bench | Morning Social Run, All abilities Welcome |
06 Nov - 19.00 | Bank | Evening Social Run, All abilities Welcome |
08 Nov - 09.30 | Roundhill, New Forest | CC6 No.3 |
09 Nov - 19.00 | Calmore | 4 min on / 2 off x10 |
11 Nov - 19.00 | West Totton | 1.20 Hills |
13 Nov - 09.15 | Happy Cheese | Morning Social Run, All abilities Welcome |
13 Nov - 19.00 | Happy Cheese | Evening Social Run, All abilities Welcome |
15 Nov - 10.00 | Gosport Half Marathon | HRRL 4 of 12 |
16 Nov - 19.00 | West Totton | Magic 8s |
18 Nov - 19.00 | Calmore | 5 min on / 2 off x9 |
20 Nov - 09.15 | Shatterford | Morning Social Run, All abilities Welcome |
20 Nov - 19.00 | St. Nicks Church | Evening Social Run, All abilities Welcome |
22 Nov - 10.00 | Ocknell Enclosure | Stinger, hosted by TRC, Volunteers still needed |
23 Nov - 19.00 | Calmore | 6 min on / 2 off x8 |
25 Nov - 19.00 | West Totton | Mile Reps |
27 Nov - 09.15 | Lepe Loop | Morning Social Run, All abilities Welcome |
27 Nov - 19.00 | Central Totton | Evening Social Run, All abilities Welcome |
29 Nov - 11.00 | Portsmouth, Victory 5 | HRRL 5 of 15 |
30 Nov - 19.00 | West Totton | Kenyan Hills |
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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