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July Session Schedule

Updated: Jul 24, 2023


Time and Date

Location

Session

Sun 02 09:30

Ordnance Survey

HRRL - Lordshill 10K

Mon 03 19:00

Deerleap

​765432

Wed 05 19:00

River Hamble Country Park

RR10 No.7 See Events Page

Fri 07 09:15

Pig Bush

Kylies Run

Fri 07 18:45

Hatchet Moor

Social Run. All abilities. Picnic after.

Sat 08 12:30

Lepe Loop

TRC BBQ. See Events Page

Mon 10 19:00

Deerleap

DN#2 - 10 very easy, 3 off. 10 50%, 3 off. 10 hard, 3 off

Wed 12 19:00

​Boltons Bench

Tempo Cruise Intervals

Fri 14 09:15

Deerleap Car Park

Kylies Run

Fri 14 18:45

Blackwell Common Car Park

Social Run. All abilities. Picnic after.

Mon 17 19:00

Boltons Bench

Team Pursuit Session

Wed 19 19:30

University Playing Fields, Wide Lane

RR10 No.8 See Events Page

Fri 21 09:15

Dibden Enclosure

Kylies Run

Fri 21 18:45

Stagbury Hill

Social Run. All abilities. Picnic after.

Mon 24 19:00

Deerleap

DN#3 - 4 HM, 2 off. 4 10K, 3off. 4 5K, 3off. Repeat.

Wed 26 19:00

Boltons Bench

Hills. That one where you run up both sides of the hill as one rep.

Fri 28 09:15

Shatterford

Kylies Run

Fri 28 18:45

Whitefield Moor

Social Run. All abilities. Picnic after.

​Mon 31 19:00

Boltons Bench

Fartlek

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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