August Session Schedule

Updated: Aug 5


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


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