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April Session Schedule

  • Writer: Mike Gordon
    Mike Gordon
  • Apr 1
  • 3 min read

Time and Date

Location

Session

Wed 02 - 19.00

Boltons Bench

Parlouf Relay

Fri 04 - 09.15

James Hill Car Park

Morning Social Run

Fri 04 - 19.00

Matley Wood Car Park

Evening Social Run

Sun 06 - 10.00

Salisbury 10 Mile

HRRL 8 of 12

Mon 07 - 19.00

Boltons Bench

Swing Boat Hills / Recovery Run

Wed 09 - 19.00

Deer Leap

1600m Peleton - groups of 4

Fri 11 - 09.15

Acres Down

Morning Social Run

Fri 11 - 19.00

Cadmans Pool

Evening Social Run

Sun 13 - 09.15

Clay Hill Car Park - W3W ///stole.chucked.beard

Mike's Social Sunday Run - 6ish miles Gravel Paths

Mon 14 - 19.00

Boltons Bench

Fartlek

Wed 16 - 19.00

Deer Leap

1.5 Progressor

Fri 18 - 09.15

Pig Bush Car Park

Morning Social Run

Fri 18 - 19.00

Stagbury Hill

Evening Social Run

Sun 20 - 09.15

St Thomas Street Car Park, Lymington. Charges apply - £3.70 for 3 hours - W3W ///gradually.roofed.riverboat

Pete's Social Sunday, apx 9 miles covering town, coastal and fields, mostly tarmac and hard tracks - No Mud

Mon 21 - 19.00

Boltons Bench

Variations on a Hill

Wed 23 - See events Page

Fleming Park - TRC Hosting

RR10 - 1 of 10

Fri 25 - 09.15

Dibden Enclosure

Morning Social Run

Fri 25 - 19.00

Dibden Enclosure

Evening Social Run

Mon 28 - 19.00

Deer Leap

400m Cut Downs

Wed 30 - 19.00

Boltons Bench

Tempo Intervals - 12min x 3

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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