Monday sessions 6.30pm - meet in car park at Solent Hotel, Whiteley. The warm ups & warm downs are longer for advanced runners & shorter for improvers. No one ever gets lost or left behind! Hills are for about 25 minutes after the warm up
Tuesday sessions 7pm* (ideal for people running 6miles or more, 2 to 3 times a week) - meet at Locks Heath Recreation Ground, Warsash Road.
Thursday sessions 7pm* (ideal for people running 6miles or more, 2 to 3 times a week) - sessions start at Crofton Community Centre, Stubbington at 7pm.
Thursday sessions 7pm* (ideal for people running 5 miles or more, 2 to 3 times a week) : -
2nd, 4th (and occasionally 5th ) Thursdays of the month meet at Crofton Community Centre, Stubbington at 7pm.
On the 1st Thursday of the month there will be a session on the track at the Mountbatten Centre at 7pm. (NB at present the floodlights are out of action so track sessions will just be during the light evenings).
On the 2nd Thursday of the month from April to October there will be the 4 mile Time Trial at 6:45 & 7pm.
* If you need a longer time to run to where the session starts, the leader will be at the meeting place at 6:45pm so that you can start your warm up run at 6:50pm.
Track Etiquette Please ensure that you are aware and adhere to the rules of Track Etiquette shown here.
|Day||Date||Meet||Time||Location||Effort||Recovery||Weekend/ weekday races|
|Monday||03/07/2017||Solent Hotel||6:30pm||Whiteley||25 mins Forest Lap Reps - effort on short side||Jog long side||RR10 Wed 5th Marwell|
|Tuesday||04/07/2017||Locks Heath Sports Ground||7pm||Titchfield Mill||Paarlaufs, (Meet at car park opposite Titchfield Mill)||Jog back across|
|Thursday||06/07/2017||Holly Hill||06:30||Holly Hill||Figure of 8 session||Recovery on the flat|
|Thursday||06/07/2017||Crofton Community Centre||7pm||Seafield Park||60s, 30sec recovery; (60s, 2min rec) x6|
|Monday||10/07/2017||Solent Hotel||06:30||Whiteley||25 mins Short Hills||Jog back down||CLUB RR10 Whiteley Wed 12th|
|Tuesday||11/07/2017||Locks Heath Sports Ground||7pm||Hook field||Flag session; (0.5lap; 0.75lap; 1lap) x3||0.25lap jog recovery and last set start long side first|
|Thursday||13/07/2017||Crofton Community Centre||6:45 /7pm||Eric road||Summer Time Trial (2)||n/a|
|Monday||17/07/2017||Solent Hotel||6:30pm||Whiteley||Leafy lane Fartleks||RR10 but SGR not competing|
|Tuesday||18/07/2017||Locks Heath Sports Ground||7pm||Chilling field||(1 + 4 + 1)x1km, vVo2 pace efforts||3min static revovery|
|Thursday||20/07/2017||Holly Hill||06:30||Holly Hill||Rollercoasters||Downhills|
|Monday||24/07/2017||Solent Hotel||06:30||Whiteley||Kenyan Hills 4 x 6 mins||2 mins rest|
|Tuesday||25/07/2017||Opposite Titchfield Mill||7pm||Fisherman's rest||Long and short hills (Meet at car park opposite Titchfield Mill)||Jog back down|
|Thursday||27/07/2017||Crofton Community Centre||7pm||Lee seafront||4min tempo; 2 x(60s,75,90,75,60); 3min tempo||45s, 2min between sets|
|Monday||31/07/2017||Solent Hotel||06:30||Whiteley||25min of Forest laps (efforts on long side, jog recovery on short side)||RR10 Itchen country club Wed 2nd Aug|
|Tuesday||01/08/2017||Locks Heath Sports Ground||7pm||Chilling field top track||2x2ml (tempo pace)||1min Static|
|Thursday||03/08/2017||Holly Hill||06:30||Holly Hill||All the Hills||Downs or flats|
|Monday||07/08/2017||Solent Hotel||06:30||Whiteley||25 mins Pyramid of Short Hills||Jog back down|
|Tuesday||08/08/2017||Locks Heath Sports Ground||7pm||Brownwich lane||5x1ml, (or 5x1K) at 10K pace||2 min static|
|Thursday||10/08/2017||Crofton Community Centre||7pm||Seafield park||WU; 6x45s with 100m walk recovery; 6x20s with 50m walk rec|
|Monday||14/08/2017||Solent Hotel||06:30||Whiteley||Football Pitch Intervals - 3 x Lap; 4 x 2 sides; 5 x 1 side||2 / 2 / 1 side||RR10 IBM Hursley Wed 16th Aug|
|Tuesday||15/08/2017||Locks Heath Sports Ground||7pm||Warsash Common||2,4,6,6,4,2 min hooter session||2min RI|
|Thursday||17/08/2017||Holly Hill||06:30||Holly Hill||Short Hilly Loop||Downs|
|Monday||21/08/2017||Solent Hotel||06:30||Whiteley||25 mins of Leafy Lane Loop Fartlek - effort up hills||Jog down hills|
|Tuesday||22/08/2017||Locks Heath Sports Ground||7pm||Chilling||6x loop plus short hill from beach||Jog back down short hill|
|Thursday||24/08/2017||Crofton Community Centre||7pm||Lee Seafront||Beach Sprints||walk / jog back along tarmac|
|Tuesday||29/08/2017||Locks Heath Sports Ground||7pm||St John's park||4x400, 4x400, 4x400 (split into pairs); Core strength exercises in between||Machines in the park; 2min between sets|
|Thursday||31/08/2017||Holly Hill||06:30||All the Hills (in Reverse)||Downs or flats|
|Thursday||31/08/2017||Crofton Community Centre||7pm||Seafield Park||(90s, 60s,30s) x3||2min recovery|
|Monday||04/09/2017||Solent Hotel||06:30||Whiteley||25min Forest Laps||Recovery on short side|
|Tuesday||05/09/2017||Opposite Titchfield Mill||7pm||Fisherman's rest||Down hill skills session (Meet at car park opposite Titchfield Mill)||Steady climb to top|
|Thursday||07/09/2017||Crofton Community Centre||6:45 /7pm||Eric road||Summer Time Trial (3)||n/a|
|Monday||11/09/2017||Solent Hotel||06:30||Whiteley||Hills - 3 x (30s / 50s / 70s / 50s / 30s ) on the whistle||Jog back down|
|Tuesday||12/09/2017||Locks Heath Sports Ground||7pm||Brownwynch lane||5x1ml, (or 5x1K) at 10K pace||90s|
|Thursday||14/09/2017||Holly Hill||06:30||Holly Hill||1ml (1/2ml) Fartlek||n/a|
|Monday||18/09/2017||Solent Hotel||06:30||Whiteley||3 - 5 x 1 mile loops||Walk to start|
|Tuesday||19/09/2017||Locks Heath Sports Ground||7pm||End of red path||2x8x short hill rep||3min between sets|
|Thursday||21/09/2017||Crofton Community Centre||7pm||Lee Seafront||Beach Sprints||walk / jog back along tarmac|
|Monday||25/09/2017||Solent Hotel||06:30||Whiteley||25 mins of Leafy Lane Loop Fartlek - effort up hills||Jog down hills|
|Tuesday||26/09/2017||Locks Heath Sports Ground||7pm||Chilling||8x1km, (or 8x600m); alternate Med and Hard efforts.||30s, 2 min (alternate RIs)|
|Thursday||28/09/2017||Holly Hill||06:30||Holly Hill||Rollercoasters||Downhills|