Time and Date | Location | Session |
Wed 02 19:00 | Badger Farm | RR10 #9. See Events page |
Fri 04 09:15 | Janesmoor Pond | Kylie's Run |
Fri 04 19:00 | Hatchet Moor | Social Run. All abilities. |
Mon 07 19:00 | Boltons Bench | 10 x 3 minutes @LT ( off 2 mins jog) + 10 x 30 seconds @ Mile effort ( 5 min walk/ 5 min v easy jog before 10 x 30 secs) |
Wed 09 19:00 | Deerleap | Deerleap to Boltons Bench Pursuit |
Fri 11 09:15 | Salmon Leap Pub | Kylie's Run |
Fri 11 19:00 | Pig Bush | Social Run. All abilities |
Mon 14 19:00 | Deer Leap | 800M Quads |
Wed 16 19:00 | IBM, Hursley | RR10 #10. See Events page |
Fri 18 09:15 | Canadian Memorial | Kylie's Run |
Fri 18 19:00 | Copythorne Scout Hut | Social Run. All abilities |
Mon 21 19:00 | Deer Leap | 400M Reps |
Wed 23 19:00 | Boltons Bench | 1:20 Hills |
Wed 23 19:00 | Mountbatten School | Mile of Miles |
Fri 23 09:15 | Darkwater | Kylie's Run |
Fri 23 19:00 | Burley Cricket Ground | Social Run. All abilities |
Mon 28 19:00 | Deer Leap | Social Run |
Wed 30 19:00 | Boltons Bench | Pyramid Hills |
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If wanting to head to the pub after a Friday social session for a meal and/or a drink (whether running or not) – Please let Sean know so he can book tables.
Our Group System For Structured Training
For many of our sessions, we will split into groups of similar pace. If you're not sure which group to join ask a coach and they'll be happy to advise.
Generally speaking, the groups are broken down into the following abilities;
Group 1 – Race pace of below 7-minute miles (4:20 km)
Group 2 – Race pace between 7 and 8-minute miles (4:20 km - 4:58 km)
Group 3 – Race pace between 8 and 9-minute miles (4:58 km - 5:35 km)
Group 4 – Race pace between 9 and 10-minute miles (5:35 km - 6:12 km)
Group 5 – Race of 10-minute miles plus (6:12 km)
If dropping down from your normal group for any reason, you must run at the back of the group.
Group Paces for sessions
All times are for the front of the group
200m Reps
Group 1 - 0:41
Group 2 - 0:44
Group 3 - 0:49
Group 4 - 0:55
Group 5 - 1:01
400m Reps (VO2 Max)
Group 1 - 1:28
Group 2 - 1:35
Group 3 - 1:45
Group 4 - 1:59
Group 5 - 2:12
400m Reps (Speed)
Group 1 - 1:22
Group 2 - 1:28
Group 3 - 1:39
Group 4 - 1:51
Group 5 - 2:03
600m Reps
Group 1 - 2:12
Group 2 - 2:21
Group 3 - 2:27
Group 4 - 2:59
Group 5 - 3:18
800m Reps
Group 1 - 2:45
Group 2 - 3:10
Group 3 - 3:40
Group 4 - 4:05
Group 5 - 4:30
1km Reps
Group 1 - 5k Pace
Group 2 - 5k Pace
Group 3 - 10k Pace
Group 4 - 10k Pace
Group 5 - 10k Pace
1km Pitbull Reps
Group 1 - 3:16 \ 0:41
Group 2 - 3:30 \ 0:44
Group 3 - 3:58 \ 0:49
Group 4 - 4:26 \ 0:55
Group 5 - 4:54 \ 0:61
Mile Reps
Group 1 - 6:31+
Group 2 - 6:59+
Group 3 - 7:55+
Group 4 - 8:50+
Group 5 - 9:45+
2 Mile Reps
Group 1 - Tempo
Group 2 - Tempo
Group 3 - Tempo
Group 4 - Tempo
Group 5 - Tempo