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October Session Schedule

Updated: Oct 22, 2023


Time and Date

Location

Session

Sun 01 10:00

Gang Warily

HRRL Solent Half. See events page.

Mon 02 19:00

Calmore Industrial Estate

8 x 5 mins @LT (off 3 mins)

Additional Homework Session. Week 4 Focus Training. Key Session Long Run.

N/A

30 mins easy / 2 x 15 mins @ HMP (5 easy) / 25 mins easy

Wed 04 19:00

Calmore Industrial Estate

Meet & Greet

Fri 06 09:15

Happy Cheese

Kylies Run

Fri 06 19:00

Miilyford Bridge

Social Run. All abilities

Sun 08 09:30

Roundhill Campsite

CC6 #1 Hosted by Romsey ++. See Events page.

​Mon 09 19:00

West Totton Centre

6 x 90 sec hills , 20 mins @ HM pace, 10 x 30 secs on/off

Additional Homework Session. Week 5 Focus Training. Key Session Long Run.

N/A

2 Hours Easy.

Wed 11 19:00

Calmore Industrial Estate

400M Reps

Fri 13 09:15 Cancelled

Bolderwood Cancelled

Kylies Run Cancelled

Fri 13 19:00

Lyndhurst Centre Car Park

Social Run. All abilities

Mon 16 19:00

Calmore Industrial Estate

8 x 6 mins @ LT (off 3 mins)

Additional Homework Session. Week 6 Focus Training. Key Session Long Run.

N/A

5 miles @ 1 min per mile slower than HMP / 7 miles @ HMP / 15 mins easy

Wed 18 19:00

West Totton Centre

Red Mist Hills

Fri 20 09:15

Pig Bush

Kylies Run

Fri 20 19:00

Denny Wood

Social Run. All abilities

Mon 23 19:00

Calmore Industrial Estate

5 x 8 mins @ LT ( off 3 mins) , 10 x 30 secs on/off

Additional Homework Session. Week 7 Focus Training. Key Session Long Run.

N/A

5 miles @ 1 min per mile slower than HMP / 8miles @ HMP / 15 mins easy

Wed 25 19:00

Calmore Industrial Estate

200M Quads

Fri 27 09:15

Dennywood

Kylies Run

Fri 27 19:00

Stoney Cross

Social Run. All abilities

Sat 28 Various

Wellesley Woods

HXCL Aldershot. See Events Page

Sun 29 11:00

New Park Showground

​HRRL. New Forest 10. See Events page.

Mon 30 19:00

Calmore Industrial Estate

4 x 10 mins @ LT ( off 3 mins)

Additional Homework Session. Week 8 Focus Training. Key Session Long Run.

N/A

15 mins easy / 9 miles @ HMP / 15 mins easy

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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