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October Session Schedule

Updated: Oct 3, 2022


Time and Date

Location

Session

Mon 3rd 19:00

Calmore Industrial Estate

7654321

Wed 5th 19:00

West Totton Centre

Mile Reps

Fri 7th 09:15

Millyford Bridge

Kylies Run

Fri 7th 18:45

Millyford Bridge

Social Run - All abilities. Pub - Waterloo Arms

Sun 9th 09:30

Ocknell New Forest

CC6 No.1 See Events Pages

Mon 10th 19:00

Calmore Industrial Estate

Yasso 800's

Wed 12th 19:00

West Totton Centre

Fartlek

Fri 14th 09:15

Shatterford CP

Kylies Run

Fri 14th 18:45

Lyndhurst Central Car Park

Social Run - All abilities. Pub - Mailmans

Mon 17th 19:00

West Totton Center

Kenyan Hills

Wed 19th 19:00

Calmore Industrial Estate

800m Quads

Fri 21st 09:15

Cadmans Pond

Kylies Run

Fri 21st 18:45

Denny Wood

Social Run - All abilities. Pub - Happy Cheese

Mon 24th 19:00

Calmore Industrial Estate

Pit Bull K's

Wed 26th 19:00

West Totton Centre

Russian Steppes

Fri 28th 09:15

Happy Cheese

Kylies Run

Fri 28th 18:45

Stoney Cross

Social Run - All abilities. Pub - Green Dragon

Mon 31st 19:00

Calmore Industrial Estate

Trick or Treat

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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