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April Session Schedule


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

Milkham Car Park

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





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