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July Session Schedule

Updated: Jun 30


Time and Date

Location

Session

Mon 01 - 19.00

Deer Leap

975352. 3 way route.

Wed 03 - 19:00

Deer Leap

200M Quads

Fri 05 - 09:15

Happy Cheese

Morning Social Run

Fri 05 - 19:00

Bolderwood Car Park. sneezing//boomers//risky

Social Run. All abilities. Led by Pete Ellis

Sun 07

Oasis Academy

HRRL TRC Handicap Race. Lordshill 10K

Mon 08 - 19:00

Deer Leap

Recovery/Social Run

Wed 10 - 19:00

River Hamble Country Park

RR10 No.7

Fri 12 - 09:15

Pig Bush

Morning Social Run

Fri 12 - 19:00

Blackwell Common for Lepe Loop. resolved//contrived//typist

Social Run. All abilities

Mon 15 - 19:00

Boltons Bench

Fartlek

Wed 17 - 19:00

Deerleap

Team Pursuit with Amazing Prizes

Fri 19 - 09:15

Janesmoor Pond

Morning Social Run

Fri 19 - 19:00

Copythorne School Car Park

Social Run. All abilities

Mon 22 - 19:00

Deerleap

800M reps

Wed 24 - 19:30

University Playing Fields, Wide Lane

RR10 No.8

Fri 26 - 09:15

Canadian Memorial Car Park

Morning Social Run

Fri 26 - 19:00

No run.

Social Run. All abilities

Mon 29 - 19:00

Boltons Bench

Swing Boat Hills

Wed 31 - 19:00

Deer Leap

Pit Bull K's

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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