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.
Training for this week (6:30pm on Tuesday and Thursday):
A few weeks to a triple header of HRRL so the last big week of training before then.
TUE- Track Session Track: 6 x 1mile @ 10k pace + 10s . If you are planning to do the XC on Sat then reduce to 5 x 1mile. This session is great for building that speed endurance that’s really important in the longer distance races at Gosport & Hayling
THUR: Track 10km @ Tempo , 3 x 200m fast . A longer tempo session to dial in that race pace for Gosport/Hayling. Some short sprints at the end to keep some faster work in there.
SAT: Easy 40-50mins with Parkrun + 8 x 20sec strides OR HANTS XC at Butser Hill/QE Country Park. Let’s see if we can organise some car shares for this as well
SUN: Progressive 75min or 60mins easy for those who run the XC the day before
For more information, contact men’s captain Tony Rickman at firstname.lastname@example.org