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August Session Schedule

  • Writer: Mike Gordon
    Mike Gordon
  • 14 minutes ago
  • 3 min read

Time and Date

Location

Session

Fri - 01 - 09.15

Dennywood

Morning Social Run - All abilities welcome

Fri 01 - 19.00

Millyford Bridge

Evening Social Run - All abilities welcome

Mon 03 - 19.00

Boltons Bench

Variations on a Hill

Wed-06 - 19.00

Cadland Estate

RR10 9 of 10

Fri 08 - 09.15

Cadmans Pond

Morning Social Run - All abilities welcome

Fri 08 - 19.00

Ashley Walk, Godshill

Evening Social Run - All abilities Welcome

Mon 11 - 19.00

Deer Leap

K Reps

Wed 13 - 19.00

Boltons Bench

Russian Steppes

Fri 15 - 09.15

Pig Bush

Morning Social Run - All abilities welcome

Fri 15 - 19.00

St Nicks Church, Brockenhurst

Evening Social Run - All abilities Welcome

Mon 18 - 19.00

Deer Leap

30s on 30s off, decreasing rest

Wed 20 - 19.00

IBM Hursley

RR10 10 of 10

Fri 22 - 09.15

James Hill Car Park

Morning Social Run - All abilities welcome

Fri 22 - 19.00

Cadmans Pond

Evening Social Run - All abilities Welcome

Mon 25 - 19.00

Boltons Bench

Bank Holiday Social Run

Wed 27 - 19.00

Dear Leap

200m Reps

Fri 29 - 09.15

Fritham Car Park

Morning Social Run - All abilities welcome

Fri 29 - 19.00

Whitefield Moor

Evening Social Run - All abilities Welcome

Sun 31 - 10.00

Copythorne

HRRL 1 of 12 - Totton 10k

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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Many of the photos used on our website were taken by local photographer, Paul Hammond. You can see more of his pictures here, but please ensure that you credit him if you use them and consider making a donation to his charity.

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