Time and Date | Location | Session |
Mon 03 19:00 | Deerleap | Russian Steppes |
Wed 05 19:00 | Boltons Bench | 1:20 Hills |
Fri 07 09:15 | Cadman Pond | Kylie's Run |
Fri 07 18:45 | Cadnams Pond | Social Run. All abilities. Pub after - New Forest Inn |
Mon 10 19:00 | Deerleap | 800M Reps |
Wed 12 19:00 | Boltons Bench | HillsTBC |
Fri 14 09:15 | Millyford Bridge | Kylie's Run |
Fri 14 18:45 | Boltons Bench | Social Run. All abilities. Pub after - The Stag |
Mon 17 19:00 | Deerleap | 400M reps |
Wed 19 19:00 | Fleming Park | RR10 No.1 TRC/Southampton Hosting |
Fri 21 09:15 | Salmon Leap, Totton | Kylie's Run |
Fri 21 18:45 | Fritham | Social Run. All abilities. Pub after - Green Dragon |
Mon 24 19:00 | Boltons Bench | Out & Back to Deerleap |
Wed 26 19:00 | Deerleap | 1600M Peletons |
Fri 28 09:15 | Canadian Memorial Car Park | Kylie's Run. |
Fri 28 18:45 | The Boards | Social Run. All abilities. Pub after. the Salmon Leap. |
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
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