April Session Schedule
- 3 days ago
- 3 min read
Time and Date | Location | Session |
|---|---|---|
01 Apr - 19.00 | Boltons Bench | Parlauf Relay |
03 Apr - 09.15 | Matley Wood Car Park | Friday Morning Social Run, all abilities welcome |
03 Apr - 19.00 | Totton Civic Centre | Friday Evening Social Run, all abilities welcome |
06 Apr - 19.00 | Deer Leap | 1.5 Progressor |
08 Apr - 19.00 | Boltons Bench | Variations on a Hill |
10 Apr - 09.15 | Deer Leap Car Park | Friday Morning Social Run, all abilities welcome |
10 Apr - 19.00 | Pig Bush | Friday Evening Social Run, all abilities welcome |
12 Apr - 10.00 | Salisbury 10 mile | HRRL 8 of 12 |
13 Apr - 19.00 | Boltons Bench | 5min Tempo pace, 1min jog recovery x8 |
15 Apr - 19.00 | Deer Leap | 200m Quads (HM, 10k, 5k, 1m) |
17 Apr - 09.15 | Boltons Bench (Led by Kaz Williams) | Friday Morning Social Run, all abilities welcome |
17 Apr - 19.00 | Cadnams Pond | Friday Evening Social Run, all abilities welcome |
20 Apr - 19.00 | Boltons Bench | Russian Steppes |
22 Apr - 19.00 | RR10 - Fleming Park | Totton Hosting |
24 Apr - 09.15 | Dibden Enclosure (Led by Kaz Williams) | Friday Morning Social Run, all abilities welcome |
24 Apr - 19.00 | Blackwell Car Park - Leep Loop w3w boasted.myths.puzzles | Friday Evening Social Run, all abilities welcome |
27 Apr - 19.00 | Boltons Bench | Pyramid Hills |
29 Apr - 19.00 | Deer Leap | Alternators |
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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