July Session Schedule
- Mike Gordon
- 3 days ago
- 3 min read
Time and Date, see vent details on | Location | Session |
|---|---|---|
Wed 02 - 18.30 | New Forest Academy | Mile of Miles |
Wed 02 - 19.00 | Deer Leap | Russian Steppes |
Fri 04 - 09.15 | Bolderwood | Morning Social Run, All abilities Welcome |
Fri 04 - 19.00 | Pig Bush | Evening Social Run, All abilities Welcome |
Sun 06 - 09.00 | Lordshill 10K | HRRL 12 of 12 - TRC Handicap Race |
Mon 07 - 19.00 | Boltons Bench | 5min Tempo pace, 1min jog recovery x8 |
Wed 09 - 19.00 | Itchen Valley Country Park | RR10 7 of 10 |
Fri 11 - 09.15 | Dark Water (Lepe Loop) | Morning Social Run, All abilities Welcome |
Fri 11 - 19.00 | Burley Cricket Club | Evening Social Run, All abilities Welcome |
Sun 13 - 09.00 | Broadlands Fishing Lake - Meet at the Cafe | Run & Brunch Social Run - see event details on Facebook and pre ordering food |
Mon 14 - 19.00 | Deer Leap | 7654321 |
Wed 16 - 19.00 | Boltons Bench | 1.20 Hills; complete reps on both sides of the bridge |
Fri 18 - 09.15 | Longcross | Morning Social Run, All abilities Welcome |
Fri 18 - 19.00 | Blackwell Car Park for Lepe Loop | Evening Social Run, All abilities Welcome |
Mon 21 - 19.00 | Deer Leap | 2-2-4 |
Wed 23 - 19.00 | University Playing Fields, Wide Lane | RR10 8 of 10 |
Fri 27 - 09.15 | Dibden Enclosure | Morning Social Run, All abilities Welcome |
Fri 25 - 19.00 | Stagbury Hill | Evening Social Run, All abilities Welcome |
Sun 27 - 09.15 | Clay Hill Car Park | Mike's Sunday Social Run, apx 6 miles of mixed grass and gravel paths and a tunnel! |
Mon 28 - 19.00 | Boltons Bench | 200m Quads (HM, 10k, 5k, 1m) |
Wed 30 - 19.00 | Janesmoor Pond | Kenyan Hills |
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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