Training

Check our current Monday training schedule here

Our schedule is designed to improve your speed, strength and endurance to help you achieve your fitness needs and goals. It also gives you a chance to run for pleasure in a friendly environment. We have a number of experienced coaches and run leaders who lead our sessions. You will always find us supportive and encouraging whatever your goal.  We also encourage our members to enter local race leagues that take place throughout the year!

We have three sessions during the week; Mondays, Wednesdays and Thursdays. Please look below to see what each session entails. Everyone is welcome, as long as you’re 17 or over. You can try us out for two sessions and, if you like us, we then ask you to join the club.

Monday – Group training night

Time:  6:20pm for 6:30pm start

Venue:  Meet on grass next to the entrance of Richard Taunton College (opposite the Bellemoor Tavern)

Current training schedule:  Monday training schedule

This is our most popular training night. Our sessions use the Common as well as the Outdoor Sports Centre nearby. We aim to cater for all abilities so we usually split into 7 sub-groups. Each group will be taking part in a range of different sessions.

Our beginners and improvers groups suit new starters or for people returning to running. The groups are progressive and move up towards our more experienced and faster groups. Don’t worry if you’re unsure which group you should be running with or what you are doing – look out for any of our Run Leaders who will be able to offer help and advice.  Sessions will finish back at the grass triangle at the entrance to the Common.

Social event after training: Starting in May, on the first Monday of the month we’ll be meeting for drinks in the Bellemoor Tavern after training. Feel free to join us!

Tuesday – Strength & Conditioning

Time:  6:50pm for a 7pm start

Venue:  Richard Tauntons Sixth Form College Sports Hall, Hill Lane, SO15 5RL

Whether your goal is simply to run easier with less pain or to run faster in your next race, weekly strength sessions can help. They help with performance, but also with injury prevention.

Wednesday – Drills, hills & intervals

Time:  6:50pm for a 7pm start

Venue:  Please see our schedule below, venue varies

Current training schedule:  Wednesday training schedule

These sessions are designed to complement Monday sessions as well as give runners who can’t make Mondays the opportunity to improve their fitness. These sessions are a mixture of intervals/repetitions (fast running over a set distance or time) as well as hills to improve strength.

Each session will also have a number of drills or exercises included to help improve your ABCs (Agility, Balance, Co-ordination) and ultimately your running technique. Sessions will take place on a mix of surfaces (tarmac, gravel and grass).

Joining a Wednesday night session at the athletics track? For some helpful advice on using the track, check out this great guide to track etiquette from Steel City Striders.

Thursday – Club run

Time:  6:20pm for a 6:30pm start

Venue:  Varies – Oasis Academy, Lordshill (Use the community entrance accessed via Redbridge Lane, SO16 8FA), Last Thursday of the month, by the Bellemoor Tavern on The Common

Thursdays are typically a longer, more social run. It is not led by Run Leaders, so be sure you are comfortable with the group you run with.

Depending on numbers we sometimes split into 2 or 3 groups to allow as many members to run at a pace suited to themselves. Sometimes there may be members who wish to self-lead a group.

We use local roads, paths and trails for our club run. During the spring and summer we are able to get out towards Testwood Lakes, Lordswood and other green areas.

Social event after training: Join us in the Bellemoor Tavern after your run on the last Thursday of every month.

Thursday – Endurance training, long interval sessions

Time: 6:20pm for a 6:30pm start

Venue: Entrance to Southampton Common, Hill Lane, opposite the Bellemoor Pub.

Find out more about Endurance training sessions here.

Sessions are extended interval repeats of between 15 to 20 minutes at marathon / Half Marathon race pace. We will divide into pace groups as per the Monday evening pace groups (A to G)

The program for June to October is geared towards the following marathon races;

  • 20th October – Amsterdam (Netherlands)
  • 20th October – Abingdon (UK)
  • 27th October – Ljubljana (Slovenia)

Current training schedule: Thursday training schedule (July – October)

Social event after training: Last Thursday of the month, at the Bellemoor Tavern.

Sunday – Endurance training, long slow runs

Time: 8:30am

Venue: Entrance Sainsbury’s Lordshill Centre

Find out more about Endurance training sessions here.

Sessions are long runs of duration 90 to 180 minutes at easy pace. Duration varies and pace picks up as we close in on marathon race day. We will divide into pace groups according to target marathon times.

The program for July to October is geared towards the following marathon races.

  • 20th October – Amsterdam (Netherlands)
  • 20th October – Abingdon (UK)
  • 27th October – Ljubljana (Slovenia)

Current training schedule: Sunday training schedule (July – October)

Note that the session for Sunday 29th September is replaced by the Solent Half Marathon

Social event after training: Coffee in Sainsbury’s cafe after the run.

Lordshill Performance Group (Group G)

This group typically has higher volume, focussed training for the faster runners in the club.

We meet on Tuesday and Thursday evenings, often using the track or the hills at Southampton Sports Centre, with some Saturday sessions and Sunday long runs.

These sessions are ideally suited to runners who can better 19:30 for 5k or 40 minutes for 10k, or are aspiring to do so.

For more information, speak to Men’s Captain Chris Cook.