Time and Date | Location | Session |
Fri 01 09:15 | Boltons Bench | Kylies Run |
Fri 01 19:00 | Salmon Leap. Park close. | Social Run. All abilities. |
Sun 03 14:00 | Overton | HRRL Overton 5. See Events Page |
Mon 04 19:00 | Boltons Bench | Parlauf Relays |
Wed 06 19:00 | Deerleap | Time Trial |
Fri 08 09:15 | James Hill Car Park | Kylies Run |
Fri 08 19:00 | Lyndhurst Centre Car Park | Social Run. All abilities |
Mon 11 19:00 | Calmore Industrial Estate | 20 x 2 mins on/off (@10k effort) |
Additional Homework Session. Week 1 Focus Training. Key Session Long Run. | N/A | 80 Minutes Easy |
Wed 13 19:00 | West Totton Centre | Kenyan Hills |
Fri 15 09:15 | Matley Wood Car Park | Kylies Run |
Fri 15 19:00 | Stagbury Hill | Social Run. All abilities |
Mon 18 19:00 | West Totton Centre | 10 x 4 mins @ LT (off 3 mins) |
Additional Homework Session. Week 2 Focus Training. Key Session Long Run. | N/A | 70 mins easy / 20 mins @ HMP |
Wed 20 19:00 | Calmore Industrial Estate | 800M reps |
Fri 22 09:15 | Millyford Bridge | Kylies Run |
Fri 22 19:00 | Balmer Lawn Forest Car Park | Social Run. All abilities |
Sun 24 14:00 | TBC | TRC Treasure Hunt. See Events Page |
Mon 25 19:00 | Totton & Eling Cricket Club | TRC AGM. See Events Page |
Tues 26 (not led) | Entirely up to you. This is a replacement session for the one missed due to the AGM. It is not a TRC coach led session. | 8 x 800m at 5k Pace, 200m easy jog rec) + 4 x (150m at Mile pace, 250m easy) |
Additional Homework Session. Week 3 Focus Training. Key Session Long Run. | N/A | 1:45 Easy |
Wed 27 19:00 | West Totton Centre | Long & Short Hills |
Fri 29 09:15 | Longcross Car Park | Kylies Run |
Fri 29 19:00 | Happy Cheese Car Park | 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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