Time and Date | Location | Session |
Friday 1st 09:15 | Bolton's Bench Car Park | Kylie's Friday Morning Run |
Friday 1st 18:45 | Ashurst Station | Friday evening Social Run |
Monday 4th 19:00 | Deerleap | Quads |
Wednesday 6th 19:00 | River Hamble Country Park | RR10 |
Friday 8th 09:15 | Janesmoor Pond Car Park | Kylie's Friday Morning Run |
Friday 8th 18:45 | Ashley Walk | Friday evening Social Run |
Monday 11th 19:00 | Deerlepe | Russian Steps |
Wednesday 13th 19:00 | Bolton Bench | Hill Pyramids |
Friday 15th 09:15 | Deerleap | Kylie's Friday Morning Run |
Friday 15th 18:45 | Milklham Car Park ///uncle.ranked.cloth | Friday evening Social Run |
Monday 18th 19:00 Cancelled due to expected hot weather | Bolton Bench - Cancelled due to expected hot weather | Parlauf Relays -Cancelled due to expected hot weather |
Wednesday 20th 19:30 | University Playing Fields, Wide Lane | RR10 |
Friday 22nd 09:15 | Pigbush | Kylie's Friday Morning Run |
Friday 22nd 18:45 | Run the Boards. Totton War Memorial Car Park | Friday evening Social Run |
Monday 25th 19:00 | Deerleap | 800m Reps |
Wednesday 27th 19:00 | Bolton Bench | Red Mist Hills |
Friday 29th 09:15 | Cadmans Pool | Kylie's Friday Morning Run |
Friday 29th 18:45 | Pigbush | Friday evening Social Run |
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