August Session Schedule
- Mike Gordon
- Jul 31
- 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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