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September Session Schedule


Time and Date

Location

Session

Mon 02 - 19.00

Deerleap

765432

Wed 05 - 19.00

Bolton's Bench

Parlauf Relays

Fri 06 - 09.15

James Hill Car Park

Morning Social Run

Fri 06 - 19.00

Matley Wood

Social Run

Sun 08 - 14.00

Overton 5 Mile

HRRL 1 of 12

Mon 09 - 19.00

Calmore Industrial Estate

K-Reps

Wed 11 - 19.00

West Totton Centre

Fartlek

Fri 13 - 09.15

Happy Cheese

Morning Social Run

Fri 13 - 19.00

Hatchet Pond

Social Run

Mon 16 - 19.00

West Totton Centre

Speed Zone Hills

Wed - 18 - 19.00

Calmore Industrial Estate

Russian Steppes

Fri 20 - 09.15

Longcross Car Park

Morning Social Run

Fri 20 - 19.00

Fritham

Social Run

Mon 23 - 19.00

Totton Cricket Club

TRC AGM

Wed 25 - 19.00

West Totton Centre

Pyramid Hills

Fri 27 - 09.15

Boltons Bench

Morning Social Run

Fri 27 - 19.00

Lyndhurst Car Park

Social Run

Sun 29 - 09.30

River Hamble Country Park

CC6 1 of 6

Mon 30 - 19.00

West Totton Centre

Time Trial (TBC)




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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