Time and Date | Location | Session |
Mon 01 19:00 | Calmore Industrial Estate | 321 |
Wed 03 19:00 | Bolton's Bench | Parlauf Relays |
Fri 05 09:15 | Matley Car Park | Kylie's Run. |
Fri 05 19:00 | Millyford Bridge. | Social Run. All abilities. |
Mon 08 19:00 | Deerleap | 400M Reps |
Wed 10 19:00 | Boltons Bench | 'U' Hills |
Fri 12 09:15 | Happy Cheese | Kylie's Run. |
Fri 12 19:00 | Stoney Cross. | Social Run. All abilities. |
Mon 15 19:00 | Janesmoor Pond | Kenyan Hills |
Wed 17 19:00 | Deerleap | 7-1 (Multi Track) |
Fri 19 09:15 | Millyford Bridge | Kylies Run. |
Fri 19 19:00 | Fritham. | Social Run. All abilities. |
Mon 22 19:00 | Deerleap | 800M Reps |
Wed 24 19:00 | Fleming Park | Our RR10. |
Fri 26 09:15 | Boltons Bench | Kylie's Run |
Fri 26 19:00 | Cadmans Pond. Note: change from Milkham! | Social Run. All abilities, |
Mon 29 19:00 | Boltons Bench | Variations on a Hill |
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