Time and Date | Location | Session |
Fri 02 09:15 | Fritham | Kylies Run |
Fri 02 18:45 | Whitefield Moor Car Park | Social Run. All abilities. Pub after - Picnic |
Mon 05 19:00 | Deerleap | Yasso 800s |
Wed 07 19:30 | Ampfield Woods | RR10 No.5 See Events Page |
Fri 09 09:15 | Millyford | Kylies Run (Led by Alison) |
Fri 09 18:45 | Hatchet Pond | Social Run. All abilities. Pub after - Picnic |
Mon 12 19:30 | Copythorne | Copythorne 5&10K |
Wed 14 19:00 | Boltons Bench | 30 Second Decay Reps |
Fri 16 09:15 | Boltons Bench | Kylies Run (Led by Diana) |
Fri 16 18:45 | Boltons Bench | Social Run. All abilities. Pub after - Picnic |
Sun 18 10:00 | Alresford | HRRL Alresford 10K. See Events Page |
Mon 19 19:00 | Boltons Bench | 1:20 Hills |
Wed 21 19:00 | Marwell | RR10 No.6 See Events Page |
Fri 23 09:15 | Happy Cheese | Kylies Run |
Fri 23 18:45 | Stoney Cross | Social Run. All abilities. Pub after - Picnic |
Mon 26 19:00 | Deerleap | Reverse Pit Bulls K |
Wed 28 19:00 | Janesmoor Pond | Hilly 321's |
Fri 30 09:15 | Bolderwood Car Park | Kylies Run |
Fri 30 18:45 | Fritham | Social Run. All abilities. Pub after - Picnic |
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