Training

Check out our Facebook page for updates. You can find links here to all our Social Media groups.

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 several sessions during the week, catering to all abilities and long-term goals. Our most popular training sessions are Monday and Wednesday Group training. 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.

Sessions offered during a typical training week

MonTueWedThuFriSatSun
TrainingGroup Training (all abilities)
6:30pm
Strength & Conditioning Training
6:30pm
Speed training (all abilities)
6:30pm
Social Club Run
6:30pm
Race Series RR10 (Summer)
Evenings
Parkrun
9am
CC6 (Autumn/Winter)
9:30am
HCCL (Winter)
Afternoons
HRRL (September - July)
Mornings

If you are interested in becoming a run leader to help support our training then please get in touch! Becoming a run leader is a rewarding volunteering activity that helps support our community in these challenging times.

Monday – Group training night

Time:  6:25pm for a 6:30pm.

Venue: Please see the Monday training page for full details.

Training Groups: See the Monday page for pacing guidelines

This is our most popular training night and 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 five sub-groups (A and B have currently been merged and G do not currently meet on a Monday); 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 – have a look at the Monday training page for approximate pacing guidelines; if you are still unsure please send us a message.

Wednesday – Drills, hills & intervals

Time:  6:25pm for a 6:30pm start.

Venue:  Venue varies, please see 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 – Social Club Run

Time: 6:25pm for a 6:30pm start.

Venue:  Oasis Academy, Lordshill (use the community entrance, accessed via Redbridge Lane, SO16 8FA).

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. 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 rural areas. Currently this group is running about six miles, at 10 – 11 minute mile pace; normally we have between 4 – 6 runners each week, but would welcome more people to join us – faster runners are also welcome! If you are interested in joining us then please post a message on the ‘Lordshill Road Runners – Thursday Oasis Group‘ Facebook group (perhaps tagging Sarah Goodwin and/or Amy Fowler).

Thursday – Endurance Training

Time: TBC

Venue: TBC

Endurance training on a Thursday evening will resume in January 2023, with a new marathon training plan (for all abilities).

Racing Group (Group G)

This group typically has higher volume training for the faster runners in the club, and is usually self-led. We meet on Tuesday or 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 please speak to your club captains.

Injury management

For further advice on injury management, try James Kirkpatrick at The Recovery Room on 07748 483639 or at https://www.the-recovery-room.co.uk/