October Session Schedule
- Mike Gordon
- Sep 26
- 4 min read
Updated: Sep 28
Time and Date | Location | Session |
|---|---|---|
Wed - 01 Oct - 19.00 | Calmore Ind. Est | 5 mins on / 2 off x8 @LT Pace, plus 2 mins on 2 mins off x3 @5K pace. Note: This session is over 1 hour in length |
Fri - 03 Oct - 09.15 | DeerLeap Car Park | Friday morning Social Run, all abilities welcome |
Fri - 03 Oct - 19.00 | Happy Cheese | Friday evening Social Run, all abilities welcome |
Mon - 06 Oct - 19.00 | West Totton Centre | Fartlek |
Wed - 08 Oct - 19.00 | Calmore Ind. Est | 1 x 2 mile @ 10K goal pace + 4 x 1 mile @ 10K goal pace. Note: This session is over 1 hour in length |
Fri - 10 Oct - 09.15 | Dennywood | Friday morning Social Run, all abilities welcome |
Fri - 10 Oct - 19.00 | Central Car Park, Lyndhurst | Friday evening Social Run, all abilities welcome |
Mon - 13 Oct - 19.00 | Calmore Ind. Est | 3 x 12 @ LT (2 mins off) + 4 x 2 mins @5K pace. Note: This session is over 1 hour in length |
Wed - 15 Oct - 19.00 | West Totton Centre | Kenyan Hills |
Fri - 17 Oct - 09.15 | Millyford Bridge | Friday morning Social Run, all abilities welcome |
Fri - 17 Oct - 19.00 | Pig Bush | Friday evening Social Run, all abilities welcome |
Sun- 19 Oct - 09.15 | Beachern Wood Car Park, Brockenhurst w3w//beside.rods.passports | Pete's Social Sunday - 10 miles - "A challenging but pleasant mix of forest tracks, grass, tarmac and company. All abilities welcome. Toilets half way and shops near the end. Dry feet not guaranteed." |
Mon - 20 Oct - 19.00 | West Totton Centre | Tempo Run, 15 min warm up, 30 minutes at Tempo Pace, 15 min cool down |
Wed - 22 Oct - 19.00 | Calmore Ind. Est | 10min on / 2 off @LT x4 + 10 x 30 secs on/off @mile pace. Note: This session is over 1 hour in length |
Fri - 24 Oct - 09.15 | Matley Wood | Friday morning Social Run, all abilities welcome |
Fri - 24 Oct - 19.00 | Millyford Bridge | Friday evening Social Run, all abilities welcome |
Sun - 26 Oct - 11.00 | New Forest 10; New Park | HRRL 3 of 12 |
Mon - 27 Oct - 19.00 | Calmore Ind. Est | 2x2 miles @ 10K goal pace + 2x1 miles @ 10K goal pace. Note: This session is over 1 hour in length |
Wed - 29 Oct - 19.00 | West Totton Centre | Marshmallow (6min HM Pace / 2min faster x4, no rest) |
Fri - 31 Oct - 09.15 | Fritham | Friday morning Social Run, all abilities welcome |
Fri - 31 Oct - 19.00 | Boltons Bench (Top Car Park) | Friday 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
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