April Session Schedule
- 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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