Time and Date | Location | Session |
Mon 1st Aug 19:00 | Boltons Bench | Progressive Sensible Miles |
Wed 3rd Aug 19:15 | Badger Farm RR10 | See Event Page - Note Different Time |
Fri 5th Aug 09:15 | Matley Wood Car Park | Kylies Run |
Fri 5th Aug 18:45 | Cadmans Pool | Social Run - All Abilities |
Mon 8th Aug 19:00 | Deerleap | A disturbing Fartlek DN 8x30 |
Wed 10th Aug 19:00 | Boltons Bench | Freestyle Fartlek |
Friday 12th Aug 09:15 | James Hill Car Park | Kylies Run |
Friday 12th Aug 18:45 | Millyford Bridge | Social Run - All Abilities |
Mon 15th Aug 19:00 | Boltons Bench | Parlauf Relays |
Wed 17th Aug 19:00 | IBM Hursley RR10 | See Event Page |
Fri 19th Aug 09:15 | Salmon Leap Pub. Park on Road | Kylies Run |
Fri 19th Aug 18:45 | Hatchet Pond | Social Run - All Abilities |
Mon 22nd Aug 19:00 | Boltons Bench | Ian's Special Relay |
Wed 24th Aug 18:40 | Mountbatten School | Mile of Miles. See Event pages. Contact Helen Bonaer for more detail |
Wed 24th Aug 19:00 | Deerleap | 400M Reps. Speed. Fast but with lots of Rest. |
Fri 26th Aug 09:15 | Boltons Bench | Kylies Run |
Fri 26th Aug 18:45 | Stagbury Hill | Social Run - All Abilities |
Mon 29th Aug 19:00 | Deerleap | Small loop with a hill rep in it. If it works it'll be a classic! |
Wed 31st Aug 19:00 | Boltons Bench | 'U' Hills. (Extended hill rep) |
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