September Session Schedule
- 4 days ago
- 3 min read
Time and Date | Location | Session |
|---|---|---|
Wed 02 - 19.00 | Boltons Bench | 5k Time Trial |
Fri 04 - 09.15 | Boltons Bench | Morning Social Run, All abilities Welcome |
Fri 04 - 19.00 | Ashley Walk, Nr Fordingbridge | Evening Social Run, All abilities Welcome |
Sun 06 - 10.30 | Overton | HRRL R2 - Overton 5 |
Mon 07 - 19.00 | Calmore | 400m Reps +1 |
Wed 09 - 19.00 | West Totton | Kenyan Hills |
Fri 11 - 09.15 | Fritham Car Park | Morning Social Run, All abilities Welcome |
Fri 11 - 19.00 | St. Nicholas Church, Brockenhurst | Evening Social Run, All abilities Welcome |
Mon 14 - 19.00 | West Totton | 10,10,10 |
Wed 16 - 19.00 | Calmore | Quads (400m Rep) |
Fri 18 - 09.15 | Matley Car Park | Morning Social Run, All abilities Welcome |
Fri 18 - 19.00 | Cadmans Pool, Stoney Cross | Evening Social Run, All abilities Welcome |
Sun 20 - 09.30 | River Hamble Country Park | CC6 R1 |
Mon 21 - 19.00 | TRC AGM | Totton Cricket Club |
Wed 23 - 19.00 | West Totton | Marshmallow |
Fri 25 - 09.15 | Happy Cheese | Morning Social Run, All abilities Welcome |
Fri 25 - 19.00 | Happy Cheese, Ashurst | Evening Social Run, All abilities Welcome |
Mon 28 - 19.00 | West Totton | 1.20 Hills |
Wed 30 - 19.00 | Calmore | Meet and Greet |
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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