Running Groups

On Tuesdays runners are split into groups with a leader who may act purely as a guide, taking you on fixed routes or actively to lead with a full blown training session.

Training sessions may vary from 4 miles up to 11 miles depending on the group and may include hill repeats, fartlek, pyramid sessions, Kenyan intervals, stamina intervals as well as exercises.

Please ask a group leader for advice if you have never done any group running before, they'll be more than happy to help. A good rule of thumb though is to start off in a group that runs at a slower pace than your own.

If you do have some club running experience or some race times under your belt, then use the pace guide below to gauge which group is best for you, as the group leaders will normally announce what they intend to do with a pace based on minutes per mile (mpm).

Note: All our group leaders do what they do on a  voluntary basis and offer their time to give back to the running community.  Therefore what the club has to offer on a particular night may vary from week to week as group leaders have their own objectives, for instance tapering or recovering from a race, injury and illness or just  life outside of running.

Southville Running Club Pace Guide

For runners looking to expand their marathon times, utilizing a pace guide can be an invaluable tool in mapping out their training regimen. Below is a breakdown of the relationship between marathon times and the corresponding 10K times at various paces per mile (mpm) and also minutes per kilometers:

• Pace: Sub 07:00 mpm (Sub 04:21 mpk)

  5K Time: Less than 21 min

  Half Marathon Time: Less than 1 hr 31 min

  Full Marathon Time: Less than 3 hr 5 min

• Pace: Sub 08:00 mpm (Sub 04:58 mpk)

  5K Time: Less than 24 min

  Half Marathon Time: Less than 1 hr 45 min

  Full Marathon Time: Less than 3 hr 48 min

• Pace: Sub 09:00 mpm (Sub 05:35 mpk)

  5K Time: Less than 27 min

  Half Marathon Time: Less than 2 hr 3 min

  Full Marathon Time: Less than 4 hr 6 min

• Pace: Sub 10:00 mpm (Sub 06:12 mpk)

  5K Time: Less than 30 min

  Half Marathon Time: Less than 2 hr 18 min

  Full Marathon Time: Less than 4 hr 46 min

• Pace: Sub 11:00 mpm (Sub 06:49 mpk)

  5K Time: Less than 33 min

  Half Marathon Time: Less than 2 hr 34 min

  Full Marathon Time: Less than 5 hr 0 min

Runners can leverage this guide to establish realistic targets based on their present capabilities and strive towards attaining their desired race outcomes. It is crucial to train prudently and consistently to unlock your full potential. Enjoy your runs!