Time and Date | Location | Session |
|---|---|---|
Fri 02 - 09.15 | Matley Wood | Friday morning Social Run |
Fri 02 - 19.00 | Dibden Enclosure | Social Run - All abilities |
Mon 05 - 19.00 | Boltons Bench | Tempo Run 4 x 1 mile, 3 min jog recovery between |
Wed 07 - 19.00 | Cadland Estate | RR10 No.9 |
Fri 09 - 09.15 | Fritham | Friday morning Social Run |
Fri 09 - 19.00 | Cadnam Cricket car park | Social Run - All abilities - Lead by Andy & Emma what three words: ///afternoon.fillings.scarcely |
Sun 11 - 10.30 | Minley Manor | Hart 4 Relay |
Mon 12 - 19.00 | Deerleap | Pyramids: 200m, 400m, 800m, 1200m, 1200m, 800m, 400m, 200m - 200m recovery jog between - LT Pace - programme your watch for this one! |
Wed 14 - 18.30 | Cams Hill School | Mile of Miles |
Wed 14 - 19.00 | Alternatively Boltons Bench | 1.20 Hills |
Fri 16 - 09.15 | Deerleap | Friday morning Social Run |
Fri 16 - 19.00 | Calmore Industrial Est by Starbucks | Social Run - All abilities |
Mon 19 - 19.00 | Deerleap | 4min Intervals increasing pace, HM, 10K, 5K - 3 min jog between (repeat) |
Wed 21 - 19.00 | IBM Hursley | RR10 No.10 |
Fri 23 - 09.15 | Dibden Enclosure | Friday morning Social Run |
Fri 23 - 19.00 | Cadmans Pond | Social Run - All abilities |
Mon 26 - 19.00 | Deerleap | Boltons Bench Pursuit |
Wed 28 - 19.00 | Boltons Bench | Variations on a Hill |
Fri 30 - 09.15 | Millyford | Friday morning Social Run |
Fri 30 - 19.00 | Pig Bush | Social Run - All abilities |
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
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