August Session Schedule
- Jul 31
- 3 min read
Updated: 5 days ago
Time and Date | Location | Session |
|---|---|---|
Mon 03 - 19.00 | Deer Leap | 30s on 30s off, decreasing rest |
Wed 05 - 19.00 | Cadlands Estate | RR10 |
Fri 07 - 09.15 | Boltons Bench | Morning Social Run, All abilities Welcome |
Fri 07 - 19.00 | Whitefield Moor | Evening Social Run, All abilities Welcome |
Mon 10 - 19.00 | Deer Leap | 2,2,4 |
Wed 12 - 19.00 | Boltons Bench | 1.20 Hills |
Fri 14 - 09.15 | Pig Bush | Morning Social Run, All abilities Welcome |
Fri 14 - 19.00 | Fritham | Evening Social Run, All abilities Welcome |
Mon 17 - 19.00 | Matley Wood Car Park | Fartlek |
Wed 19 - 19.00 | IBM Hursley | RR10 |
Fri 21 - 09.15 | Dibden Enclosure | Morning Social Run, All abilities Welcome |
Fri 21 - 19.00 | Dibden Enclosure | Evening Social Run, All abilities Welcome |
Mon 24 - 19.00 | Boltons Bench | Alternators |
Wed 26 - 19.00 | Boltons Bench | Tempo Intervals 12min x4 |
Fri 28 - 09.15 | Long Cross Car Park | Morning Social Run, All abilities Welcome |
Fri 28 - 19.00 | Stagbury | Evening Social Run, All abilities Welcome |
Sun 30 - 09.00 | Copythorne | Totton 10k HRRL R1 |
Mon 31 - 19.00 | Boltons Bench | Bank Holiday Social Run |
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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