October Session Schedule
Time and Date | Location | Session |
|---|---|---|
Fri 02 - 09.15 | Pig Bush | Morning Social Run, All abilities Welcome |
Fri 02 - 19.00 | Beaulieu Road Station Enclosure w3w headset.expose.footballers | Evening Social Run, All abilities Welcome |
Mon 05 - 19.00 | Calmore | Pitbull Ks |
Wed 07 - 19.00 | West Totton | Russian Steppes |
Fri 09 - 09.15 | Cadman Pool | Morning Social Run, All abilities Welcome |
Fri 09 - 19.00 | Beachern Wood w3w wiggling.tonight.freezing | Evening Social Run, All abilities Welcome |
Sun 11 - 09.30 | Ocknell, New Forest | TRC Host CC6 |
Mon 12 - 19.00 | West Totton | Speed Zone Hills |
Wed 14 - 19.00 | Calmore | 2,2,4 |
Fri 16 - 09.15 | Dibden Enclosure | Morning Social Run, All abilities Welcome |
Fri 16 - 19.00 | Bolderwood w3w damage.establish.limbs | Evening Social Run, All abilities Welcome |
Mon 19 - 19.00 | Calmore | 7654321 |
Wed 21 - 19.00 | West Totton | Fartlek |
Fri 23 - 09.15 | James Hill | Morning Social Run, All abilities Welcome |
Fri 23 - 19.00 | Bank w3w geologist.onto.bagpipes | Evening Social Run, All abilities Welcome |
Sun 25 - 10.00 | New Park, Lyndhurst Road | HRRL R3 - New Forest 10 mile |
Mon 26 - 19.00 | Calmore | 2 on / 1 off x20 |
Mon 28 - 19.00 | West Totton | Pyramid Hills |
Fri 30 - 09.15 | Deer Leep | Morning Social Run, All abilities Welcome |
Fri 30 - 19.00 | Stoney Cross w3w taquila.constants.intruded | 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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