Quality Sessions
These sessions are most beneficial for all runners and will definitely improve your speed and endurance. They include varieties of speed training suited to your level of fitness plus the monthly Spring & Summer 4 mile Time-Trials. It is advisable to have been running regularly for 2 - 3 months before joining these sessions. Tuesdays are normally hill reps, speed-endurance training and Thursdays are speed work & time trials.
If you have not tried the club training sessions before they are held on Tuesdays and Thursdays, the Tuesday session starts in the car park of the Locks Heath Sports and Social Club off the Warsash Road at 7pm and the Thursday session starts in the Crofton Community Centre car park at 7pm in the winter and at Crofton School in Marks Road, Stubbington in the summer. Everybody is welcome, it is not only for the quicker runners every one can benefit from these sessions, you can do as much or as little as you like it is up to you, come along and give it a try.
For newcomers to speed and endurance sessions who are not quite ready to join the main group and wish to try out some quality running at a more gentle pace, runs an alternative monthly schedule.
| Tuesday sessions are at Locks Heath Sports & Social Club starting at 7pm and Thursdays are at Crofton Community Centre, Stubbington at 7pm. |
Schedules by Phil May
Jan 2012 |
What | Recovery | Where | Who | Races | |
| Tuesday 3rd | Race pace 2x12 mins | 3 mins between the 2 sets | Locks Heath Cntr | Mike B | ||
| Thursday 5th | Crocodile Run | 2 x 15 mins | Crofton | Graham B | Hants X Cchamps 7th | |
| Tuesday 10th | Figure of 8 Titchfield | Locks Heath Cntr | Mike W | |||
| Thursday 12th | Lee Front Fartlek | Crofton | Mike H | Hants League 14th | ||
| Tuesday 17th | 5 x Paarlauf at Crescent Rd | Locks Heath Cntr | Phil | Stubb 10k 15th | ||
| Thursday 19th | 5k Race pace 4 x 6mins | 2 mins rest between runs | Crofton | Chris H | ||
| Tuesday 24th | 8 Titchfield Rollers | Locks Heath Cntr | Mike B | |||
| Thursday 26th | 4 x 1200m acceleration (2 mins) | 2 mins between each triangle | Crofton | Phil | 2days R Manor Farm | |
| Tuesday 31st | Sovereign Crescent x 4 | 200 mtr | Locks Heath Cntr | Mike W | ||
Schedules by Phil May
Feb 2012 |
What | Recovery | Where | Who | Race of the week |
| Thursday 2nd | Lee Front Core drills | Crofton | Phil | Ryde 10 5th | |
| Tuesday 7th | Race pace 2x10 mins | 3 mins between the 2 sets | Locks Heath Cntr | Mike W | Hants League 11th |
| Thursday 9th | 7 x Cuckoo lane 1k | 300 mtr from finish to start | Cuckoo Lane | Chris H | Bramley 20 12th |
| Tuesday 14th | Figure of 8 Titchfield Valentine Run | 2 mins between sets | locks Heath | Mike B | |
| Thursday 16th | 6 x 600mtr | 200 short straights. | Crofton | Phil | 2days runner Rogate |
| Tuesday 21st | 5k Race pace 4 x 1200 (Segensworth) | 2 mins between sets | Locks heath cntr | Graham | |
| Thursday 23rd | 2 x 5 Lee front | Each run in 1 min 45 secs 2 mins between | Crofton | Phil | |
| Tuesday 28th | 8 Titchfield Rollers | Down hill bits | Locks Heath Cntr | Mike W | |
Mar 2012 |
What | Recovery | Where | Who | Race of the week |
| Thursday 1st | Race pace 2x10 mins | 4 mins between sets | Crofton | Chris H | |
| Tuesday 6th | 2x2 mile | jog back to beginning | Locks Heath Cntr | Mike B |
Schedules by Glen Street
Sessions start at either Crofton Community Centre, Stubbington at 6.30pm or Locks Heath Sports & Social Club at 6.30pm.
5th Jan - 20 Short Hills - Locks Heath
12th Jan - 3 x Lee Triangles - Stubbington
19th Jan - 7 x Paarlaufs - Locks Heath
26th Jan - Lee 10 mins out and back - Stubbington
2nd Feb - 2 x 2 miles Locks Heath
9th Feb - 12 x 1 minute Stubbington
16th Feb - 2 x Titchfield Figure of 8 Locks Heath
23rd Feb - 6 x Cuckoo Lane Stubbington