Time and Date | Location | Session |
Wed 01 19:00 | Deerleap | Deerleap to Bolton's Bench Pursuit |
Fri 03 09:15 | Deerleap | Kylie's Run |
Fri 05 19:00 | Stagbury Hill | Social Run. All abilities |
Mon 06 19:00 | Boltons Bench | Fartlek |
Wed 08 19:00 | Itchen Valley Country Park | RR10. No.2 |
Fri 10 09:15 | James Hill | Kylie's Run |
Fri 10 19:00 | Millyford Bridge | Social Run. All abilities |
Sun 12 09:30 | Alton GU34 4EQ | HRRL. Alton 10 |
Mon 13 19:00 | Deerleap | 4 Person Peleton's. |
Wed 15 19:00 | Boltons Bench | 15 x 2 mins on/off (@10k effort) |
Fri 17 09:15 | Longcross | Kylie's Run. |
Fri 17 19:00 | Pig Bush | Social Run. All abilities |
Sun 19 09:30 | Southampton SO31 5DQ | HRRL. Netley 10K |
Mon 20 19:00 | Deerleap | 10 x 4 mins @ LT (off 3 mins) |
Wed 22 19:00 | River Hamble Country Park | RR10. No.3 |
Fri 24 09:15 | Canadian Memorial | Kylie's Run |
Fri 24 19:00 | The Boards. Meet at Calmore Industrial Estate. | Social Run. All abilities |
Mon 27 19:00 | Bolton's Bench | Russian Steppes |
Wed 29 10:00 | Deerleap | Time Trial |
Fri 31 09:15 | Cadmans Pond | Kylie's Run |
Fri 31 19:00 | Burley Cricket Car Park | 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