Time and Date | Location | Session |
Sun 02 09:30 | Ordnance Survey | HRRL - Lordshill 10K |
Mon 03 19:00 | Deerleap | 765432 |
Wed 05 19:00 | River Hamble Country Park | RR10 No.7 See Events Page |
Fri 07 09:15 | Pig Bush | Kylies Run |
Fri 07 18:45 | Hatchet Moor | Social Run. All abilities. Picnic after. |
Sat 08 12:30 | Lepe Loop | TRC BBQ. See Events Page |
Mon 10 19:00 | Deerleap | DN#2 - 10 very easy, 3 off. 10 50%, 3 off. 10 hard, 3 off |
Wed 12 19:00 | Boltons Bench | Tempo Cruise Intervals |
Fri 14 09:15 | Deerleap Car Park | Kylies Run |
Fri 14 18:45 | Blackwell Common Car Park | Social Run. All abilities. Picnic after. |
Mon 17 19:00 | Boltons Bench | Team Pursuit Session |
Wed 19 19:30 | University Playing Fields, Wide Lane | RR10 No.8 See Events Page |
Fri 21 09:15 | Dibden Enclosure | Kylies Run |
Fri 21 18:45 | Stagbury Hill | Social Run. All abilities. Picnic after. |
Mon 24 19:00 | Deerleap | DN#3 - 4 HM, 2 off. 4 10K, 3off. 4 5K, 3off. Repeat. |
Wed 26 19:00 | Boltons Bench | Hills. That one where you run up both sides of the hill as one rep. |
Fri 28 09:15 | Shatterford | Kylies Run |
Fri 28 18:45 | Whitefield Moor | Social Run. All abilities. Picnic after. |
Mon 31 19:00 | Boltons Bench | Fartlek |
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