July Session Schedule

Updated: Jul 17


Time and Date

Location

Session

​Friday 1st 09:15

Bolton's Bench Car Park

Kylie's Friday Morning Run

Friday 1st 18:45

​Ashurst Station

Friday evening Social Run

​Monday 4th 19:00

Deerleap

​Quads

Wednesday 6th 19:00

​River Hamble Country Park

​RR10

​Friday 8th 09:15

Janesmoor Pond Car Park

Kylie's Friday Morning Run

​Friday 8th 18:45

Ashley Walk

Friday evening Social Run

Monday 11th 19:00

​Deerlepe

​Russian Steps

Wednesday 13th 19:00

​Bolton Bench

​Hill Pyramids

Friday 15th 09:15

Deerleap

Kylie's Friday Morning Run

Friday 15th 18:45

​Milklham Car Park ///uncle.ranked.cloth

Friday evening Social Run

Monday 18th 19:00

Cancelled due to expected hot weather

Bolton Bench - Cancelled due to expected hot weather

Parlauf Relays -Cancelled due to expected hot weather

​Wednesday 20th 19:30

University Playing Fields, Wide Lane

​RR10

​Friday 22nd 09:15

​Pigbush

Kylie's Friday Morning Run

Friday 22nd 18:45

​Run the Boards. Totton War Memorial Car Park

Friday evening Social Run

Monday 25th 19:00

Deerleap

​800m Reps

​Wednesday 27th 19:00

​Bolton Bench

Red Mist Hills

​Friday 29th 09:15

​Cadmans Pool

Kylie's Friday Morning Run

Friday 29th 18:45

​Pigbush

​Friday evening 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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