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September Session Schedule

Updated: Sep 8, 2022


Time and Date

Location

Session

Fri 2nd 09:15

James Hill Car Park

Kylies Run

Fri 2nd 18:45

Millyford Bridge

Social Run - All Abilities

Sun 4th 14:00

Overton

HRRL Overton 5

Monday 5th 19:00

Deerleap

Russian Steppes

Wed 7th 19:00

Boltons Bench

Hill Pyramids

Fri 9th 09:15

Long Cross Car Park

Kylies Run

Fri 9th 18:45

Matley Wood Car Park

Social Run - All Abilities

Mon 12th 19:00

West Totton Centre

Tempo Run

Wed 14th 19:00

Calmore Industrial estate

400/800M Reps

Fri 16th 09:15

Matley Wood Car Park

Kylies Run

Fri 16th 18:45

Stagbury Hill

Social Run - All Abilities

Sunday 18th 12:30

Deerfrith Lodge (Scout Hut)

TRC Treasure Romp. See Events Page

Monday 19th 19:00

Calmore Industrial Estate

321 Reps

Wednesday 21st 19:00

West Totton Centre

1:20 Hills

Friday 23rd 09:15

Dark Water Car Park

Kylies Run

Fri 23rd 18:45

Fritham

Social Run - All Abilities

Sun 25th 10:00

Gang Warily Rec

HRRL Solent Half

Mon 26th 19:00

Totton Cricket Club

TRC AGM

Wed 28th 19:00

Calmore Industrial Estate

Dave N 2. The Sequel.

Fri 30th 09:15

Dibden Enclosure

Kylies Run

Fri 30th 18:45

Standing Hat

Social Run - All Abilities

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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