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June Session Schedule

Updated: Jun 14, 2023


Time and Date

Location

Session

Fri 02 09:15

Fritham

Kylies Run

Fri 02 18:45

​Whitefield Moor Car Park

Social Run. All abilities. Pub after - Picnic

Mon 05 19:00

Deerleap

Yasso 800s

Wed 07 19:30

Ampfield Woods

RR10 No.5 See Events Page

​Fri 09 09:15

​Millyford

Kylies Run (Led by Alison)

Fri 09 18:45

​Hatchet Pond

Social Run. All abilities. Pub after - Picnic

Mon 12 19:30

Copythorne

Copythorne 5&10K

Wed 14 19:00

Boltons Bench

30 Second Decay Reps

Fri 16 09:15

Boltons Bench

Kylies Run (Led by Diana)

Fri 16 18:45

Boltons Bench

Social Run. All abilities. Pub after - Picnic

Sun 18 10:00

Alresford

HRRL Alresford 10K. See Events Page

Mon 19 19:00

Boltons Bench

1:20 Hills

Wed 21 19:00

Marwell

RR10 No.6 See Events Page

Fri 23 09:15

Happy Cheese

Kylies Run

Fri 23 18:45

​Stoney Cross

Social Run. All abilities. Pub after - Picnic

Mon 26 19:00

Deerleap

Reverse Pit Bulls K

Wed 28 19:00

Janesmoor Pond

Hilly 321's

Fri 30 09:15

Bolderwood Car Park

Kylies Run

Fri 30 18:45

​Fritham

Social Run. All abilities. Pub after - Picnic

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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