Time and Date | Session | Location |
Wednesday 1st 19:30 | RR10. See FB Event Page | Cadland Estate |
Friday 3rd 09:15 | Kylie's Social Run | Matley Wood Car Park |
Friday 3rd 18:45 | Social Run - Jubilee Special. Wear Red, White & Blue | Boltons Bench |
Monday 6th 19:00 | Quads (10K/5K/1500M/800M) | Deerleap |
Wednesday 8th 19:30 | RR10. See FB Event Page | Ampfield Woods |
Friday 10th 09:15 | Kylie's Social Run | Millyford Bridge Car Park |
Friday 10th 18:45 | Social Run | Acres Down |
Monday 13th 19:30 | No Training. Copythorne 5&10K. FULL. See Events Page | Copythorne |
Wednesday 15th 19:00 | Pitbull K's | Deerleap |
Friday 17th 09:15 | Kylies Social Run | Dibden Enclosure |
Friday 17th 18:45 | Social Run | Fritham |
Sunday 19th 10:00 | HRRL. Alresford 10K. See Events Page. | Alresford |
Monday 20th 19:00 | 1:20 Hills | Boltons Bench |
Wednesday 22nd 19:30 | RR10. See FB Event Page | New Forest Outdoor Learning Centre. (Ridge Farm) |
Friday 24th 09:15 | Kylie's Social Run | Longcross Car Park, new venue. What3Words//lost.skylights.ailiners |
Friday 24nd 18:45 | Social Run | Burley |
Monday 27th 19:00 | 321 Intervals | Deeleap |
Wednesday 29th 19:00 | Variations on a Hill | Boltons Bench |
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