Start time: Meet at 6:25 for a 6:30pm start.
Coaches: Ben Tavendale, Sari Giering, Gwenda Evans, Timothy Sly
From October 2026 until the end of March 2027 these sessions will be on the track at the sports centre.
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 have a number of drills or exercises included to help improve your ABCs (Agility, Balance, Coordination) and, ultimately, your running technique. Sessions will take place on a mix of surfaces: tarmac, gravel, grass and the track. More details are normally posted on the Spond app.
Training details(October/November/December 2026)
| Date | Venue | Session | Coach |
|---|---|---|---|
| 7th October 2026 | Track | 2 x (6 x 400m @ 5k pace [1 min active recovery]) [3 min] | Tim |
| 14th October 2026 | Track | 6 x 800m @ 5k pace [2 min jog recovery] | Sari |
| 21th October 2026 | Track | 5 x 1k @ 5k pace [2 min jog recovery] | Ben |
| 28th October 2026 | Track | 1600m @ 5k pace + [800m easy] + 4 x 400m @ 3k pace [200m active recovery] | Sari |
| 4th November 2026 | Track | Tim | |
| 11th November 2026 | Track | ||
| 18th November 2026 | Track | ||
| 25th November 2026 | Track | ||
| 2nd December 2026 | Track | ||
| 9th December 2026 | Track | ||
| 16th December 2026 | Track | ||
| 23rd December 2026 | Track | ||
| 30th December 2026 | Track |
Sessions will normally vary between the Common, sports centre and the track; sessions will not take place on the dates for the RR10 league races.
Meeting point for Southampton Common: Just inside the entrance, opposite the Bellemoor Tavern pub on Hill Lane (what3words: ///flats.forms.modest).
Meeting point for Sports Centre: At the entrance to the changing rooms/admin block (what3words: ///deaf.learns.await).
Meeting point for the Track: On the grass next to the start line, inside the fenced-off track area (what3words: ///market.saving.zebra).
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.
During the darker months from September through to March, we strongly recommend that you come to training wearing hi-visibility clothing and a torch. You are responsible for seeing and being seen!
