September Session Schedule
- Mike Gordon
- Aug 29
- 3 min read
Updated: Aug 30
Time and Date | Location | Session |
|---|---|---|
Mon - 01 Sep - 19.00 | Boltons Bench | Fartlek |
Wed - 03 Sep - 19.00 | Deer Leap | Time Trial - 5K |
Fri - 05 Sep - 09.15 | Boltons Bench | Friday morning Social Run, all abilities welcome |
Fri - 05 Sep - 19.00 | Hatchets Pond | Friday evening Social Run, all abilities welcome |
Sun - 07 Sep - 10.30 | Overton 5 | HRRL 2 of 12 |
Mon - 08 Sep - 19.00 | Calmore Ind. Est. | 20 x 2 mins on/off (@10k effort) - Note: This session is over 1 hour in length |
Wed - 10 Sep - 19.00 | West Totton Centre | 1.20 Hills |
Fri - 12 Sep - 09.15 | Boltons Bench | Friday morning Social Run, all abilities welcome |
Fri - 12 Sep - 19.00 | Dibden Enclosure | Friday evening Social Run, all abilities welcome |
Sun - 14 Sep - 09.15 | Eyeworth Pond w3w///mailers.filer.fantastic | Pete's Social Sunday - 8 miles, all paces welcome |
Mon - 15 Sep - 19.00 | West Totton Centre | Russian Steppes |
Wed - 17 Sep - 19.00 | Calmore Ind. Est | 10 x 4 mins @ LT (off 3 mins) Note: This session is over 1 hour in length |
Fri - 19 Sep - 09.15 | Canadian War Memorial | Friday morning Social Run, all abilities welcome |
Fri - 19 Sep - 19.00 | Acres Down | Friday evening Social Run, all abilities welcome |
Sun - 21 Sep - 09.30 | River Hamble Country Park | CC6 No. 1 of 7 |
Mon - 22 Sep - 19.00 | Calmore Ind. Est | 45 minutes easy pace plus 20 minutes HMP: Note: This session is over 1 hour in length |
Wed - 24 Sep - 19.00 | West Totton Centre | Pyramid Hills |
Fri - 26 Sep - 09.15 | Happy Cheese | Friday morning Social Run, all abilities welcome |
Fri - 26 Sep - 19.00 | Matley Wood | Friday evening Social Run, all abilities welcome |
Mon - 29 Sep - 19.00 | Totton Cricket Club, Ringwood Road | TRC AGM |
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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