Time and Date | Location | Session |
Mon 01 - 19.00 | Deer Leap | 975352. 3 way route. |
Wed 03 - 19:00 | Deer Leap | 200M Quads |
Fri 05 - 09:15 | Happy Cheese | Morning Social Run |
Fri 05 - 19:00 | Bolderwood Car Park. sneezing//boomers//risky | Social Run. All abilities. Led by Pete Ellis |
Sun 07 | Oasis Academy | HRRL TRC Handicap Race. Lordshill 10K |
Mon 08 - 19:00 | Deer Leap | Recovery/Social Run |
Wed 10 - 19:00 | River Hamble Country Park | RR10 No.7 |
Fri 12 - 09:15 | Pig Bush | Morning Social Run |
Fri 12 - 19:00 | Blackwell Common for Lepe Loop. resolved//contrived//typist | Social Run. All abilities |
Mon 15 - 19:00 | Boltons Bench | Fartlek |
Wed 17 - 19:00 | Deerleap | Team Pursuit with Amazing Prizes |
Fri 19 - 09:15 | Janesmoor Pond | Morning Social Run |
Fri 19 - 19:00 | Copythorne School Car Park | Social Run. All abilities |
Mon 22 - 19:00 | Deerleap | 800M reps |
Wed 24 - 19:30 | University Playing Fields, Wide Lane | RR10 No.8 |
Fri 26 - 09:15 | Canadian Memorial Car Park | Morning Social Run |
Fri 26 - 19:00 | No run. | Social Run. All abilities |
Mon 29 - 19:00 | Boltons Bench | Swing Boat Hills |
Wed 31 - 19:00 | Deer Leap | Pit Bull K's |
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