Time and Date | Location | Session |
Mon 03 - 19.00 | Deerleap | Lordshill Focus - 4 min on / 3 off x10 |
Wed 05 - 19.30 | Badger Farm - See FB Events | RR10 - No.4 |
Any time | Optional Homework | 50 min easy / 15 min 10k Pace / 30 min HM Pace |
Any time | Optional Core Strength | (5 Pushups / 10 Squats / 5 Sit ups / 1 min Plank) x3 |
Fri 07 - 09.15 | Deerleap Car Park | Kylie's Run (Alison leading) |
Fri 07 - 19.00 | Happy Cheese | Social Run. All abilities |
Mon 10 - 19.30 | Copythorne Carnival | Copythorne 5 & 10K |
Any time | Anywhere | Lordshill Focus – (5 min on / 3 off @ LT) x 8 plus (2 min on / 2 off @ 5k Pace) x3 |
Wed 12 - 19.30 | Ampfield Woods - See FB Events | RR10 - No.5 |
Any time | Optional Homework | 30 min Easy / 60 min HM Pace |
Any time | Optional Core Strength | (10 Pushups / 20 Squats / 10 sit ups / 1 min Plank) x3 |
Fri 14 - 09.15 | Millyford Bridge | Kylie's Run. (Alison Leading) |
Fri 14 - 19.00 | Acres Down | Social Run. All abilities |
Sun 16 - 10.00 | Alresford - See FB Events | HRRL Alresford 10K |
Mon 17 - 19.00 | Boltons Bench | Parlauf Relay |
Wed 19 - 19.00 | Deerleap | Lordshill Focus – (8 min on / 3 off @ LT) x 5 plus (30sec on / 30sec off) x10 |
Any time | Optional Homework | 70 mins Easy, 15 mins 10K pace, 10 mins HM pace |
Any time | Optional Core Strength | (15 pushups / 20 squats / 15 sit ups / 1 min plank) x3 |
Fri 21 - 09.15 | Dark Water. Lepe Loop | Kylie's Run (Alison Leading) |
Fri 21 - 19.00 | Matley Wood | Social Run. All abilities |
Mon 24 - 19.00 | Boltons Bench | Lordshill Focus - 2 miles @ 10K Pace plus (1 mile @ 10K Pace) x4 (3 min recovery between runs) |
Wed 26 - 19.30 | Marwell Zoo - See FB Events | RR10 - No.6 |
Any time | Optional Homework | 80 mins easy, 20 mins 10K pace, 10 mins easy |
Any time | Optional Core Strength | (20 pushups / 20 Squats / 20 sit ups / 1 min Plank) x4 |
Fri 28 - 09.15 | Dibden Enclosure | Kylie's Run |
Fri 28 - 19.00 | Bank | 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