July Session Schedule
- 6 hours ago
- 3 min read
Time and Date | Location | Session |
|---|---|---|
Wed 01 - 19.00 | Southampton Athletics Track | Mile of Miles |
Wed 01 - 19.00 | Deer Leap | 7654321 |
Fri 03 - 09.15 | Cadman Pond | Morning Social Run, All abilities Welcome |
Fri 03 - 19.00 | Bank | Evening Social Run, All abilities Welcome |
Sun 05 - 09.00 | Lordshill 10K | HRRL 12 of 12 |
Mon 06 - 19.00 | Boltons Bench | Tempo Intervals - 5min on / 2min off x6 |
Wed 08 - 19.00 | Itchen Valley Country Park | RR10 |
Fri 10 - 09.15 | Happy Cheese | Morning Social Run, All abilities Welcome |
Fri 10 - 19.00 | Acres Down | Evening Social Run, All abilities Welcome |
Mon 13 - 19.00 | Deer Leap | Bondarenko |
Wed 15 -19.00 | Boltons Bench | Russian Steppes |
Fri 17 - 09.15 | Shatterford | Morning Social Run, All abilities Welcome |
Fri 17 - 19.00 | Matley Wood | Evening Social Run, All abilities Welcome |
Mon 20 - 19.00 | Deer Leap | Meet and Greet |
Wed 22 - 19.00 | University Playing Fields | RR10 |
Fri 24 - 09.15 | Dark Water Car Park | Leep Loop; Morning Social Run, All abilities Welcome |
Fri 24 - 19.00 | Millyford Bridge | Evening Social Run, All abilities Welcome |
Mon 27 - 19.00 | Boltons Bench | Variations on a Hill |
Wed 29 - 19.00 | Deer Leap | 400m Quads (10k, 5k, 1500m & 800m) |
Fri 31 - 09.15 | Janesmoor Pond | Morning Social Run, All abilities Welcome |
Fri 31 - 19.00 | Pig Bush | Evening Social Run, All abilities Welcome |
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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